Sláinte trí Snámh
Established 1993

Nutrition & Hydration

When preparing to compete at a swimming competition you need to pay careful attention to what you eat. Download the Laser Swimming Club - Eating Before and During Swim Competitions to find out what to eat the day before the event and during the day.

Good nutrition and regular hydration are essential to perform at your best. It can help delay fatigue, improve skill and concentration, and prevent injury and illness. A good diet will not turn an average athlete into a superstar, but a poor diet will prevent you from achieving your full potential. Download Laser Swimming Club - Food for Sport document (prepared with kind permission of Irish Nutrition and Dietetic Institute.

Please review Áine O’Connell (BSc. Human Nutrition & Dietetics)  recent presentation to Laser swimmers   - Nutrition for sport


Energy Bites for Swimmers


Moreish muesli bars

Muesli bars or flapjacks can be a great breakfast or energy bite for swimmers.Unfortunately most shop-bought versions are very high in sugar and saturated fats.  This recipe has less sugar and more natural sweeteners like dried apricots, cranberries and ground cinnamon. Uses heart healthy fats from Flora, pumpkin seeds and sunflower seeds. Oat flakes, rich in B vitamins and cholesterol lowering fibre, make up the base of the bars. Whip up a batch of these super delicious and moreish muesli bars for a healthy treat to look forward to!


  • 125 g flora buttery
  • 85 g dark brown sugar
  • 3 tblsp honey
  • 1 tsp ground cinnamon
  • 120 g porridge oats
  • 40 g desiccated coconut
  • 75 g self raising flour
  • 65 g dried cranberries
  • 80 g dried apricots, finely chopped
  • 50 g sunflower seeds
  • 50 g pumpkin seeds


  1. Preheat the oven to 160°C. Grease a baking tray with a little Flora Butter. Line with enough parchment paper to hang over the sides. Grease the top of the paper too.
  2. Melt together the Flora Butter, sugar, honey and cinnamon and stir until the sugar dissolves.
  3. Mix this sticky mixture quickly into the dry ingredients.
  4. Press mixture firmly into the tray.
  5. Bake for 20 minutes until lightly golden. Lift out of the tray and allow to cool on a wire rack before cutting into squares.

Upcoming Events

No upcoming events



 National Swimming Body containing information on all aspects of aquatics for Ireland.

Contains photographs and regional records along with calendar of swimming events in the region.

 International Swimming  Body containing information such as international swimming rules.

Recent Videos

2546 views - 0 comments
3591 views - 0 comments
3559 views - 0 comments