Every swimmer – whether you’re jumping in the pool for fun or training many hours a week in a high performance program – deserves to swim in an environment where you’re respected and empowered in the body you have. Being well supported and understanding how to share responsibility for your own wellbeing means learning about how to take care of both your mind and your body. We’re hoping the resources here will get you off to a good start.
In this section, you’ll find information about nutrition and fuelling, body image and (coming soon!) engaging with social media. You might also like to go and check out the Body Empowerment Key Messages which steps through information on our anchor points:
What’s my role?
As a swimmer, part of your role involves sharing responsibility of caring for your body and mind. Your parents, supporters and coaches are going to help you in some ways, but you’ve got a role too. This includes focusing on your own training, eating habits, and body shape/size rather than comparing to others, and showing respect and appreciation for how we are all different.
If you notice any changes in your thoughts or behaviours that concern you, seek support from a trusted adult. Support your teammates by being aware of signs that they may be struggling with body image, and know who to reach out to for assistance. You can understand more about social media and how to engage in ways that boost your confidence rather than getting caught up in comparisons.
Key Resources for Swimmers:
AIS Nutrition HQ Learning Modules
- Nutrition Fundamentals
- Training and Competition Nutrition
- Hydration
- Building your Nutrition Plan
- Supplements
- Understanding Food Labels
Empower your Nutrition
No matter your age or stage, the information that you will find here is designed to help you unlock your potential and achieve your swimming goals. To get the most out of your training, it’s important to start to think about how you fuel your body not just at the pool, but throughout the days and weeks. Swimmers who meet their energy needs by eating a variety of foods on a regular basis will benefit from better overall health, and longer, more successful swimming careers.
As you progress along your swimming journey, your sports nutrition behaviours will likely need to become more fine-tuned. Firstly, you need a foundation of nutrition education alongside sports nutrition skills and behaviours, to get the most from your training. This foundation will help you to recover, adapt, stay healthy and grow. It also helps you know what you can do if you become tired, injured or something changes with your training (such as increasing or reducing your load). The information and resources that you find here will revolve around 5 key areas that will allow you to progress through your swimming development with skills to manage both training and everyday living, while enhancing your sports nutrition knowledge.
These are:
- Training Nutrition
- Recovery Nutrition
- Everyday Nutrition
- Competition Nutrition
- Supplements
Please note that the information here is general in nature, and does not replace individualised support and advice from a Sports Dietitian.
- Find more information on our Resources page
- Find or request a nutrition webinar / workshop near you
- Link in with your state swimming dietitian
- Looking for more individualised support? Find a sports dietitian in your area
For Junior Swimmers (12 and under) and their parents/supporters
For Pathway Swimmers (12-18 years)
For High Performance Swimmers (18+ years)
Empower your Body Image
Until more recent years, body image wasn’t commonly spoken about in sport except in the context of serious eating disorders. What we now understand is that body image is an important part of mental, physical and social health. Your training environment and all your experiences, both positive and negative, can play a significant role in how you’re feeling in your body – both in the short and long-term. Research shows that swimmers and other aesthetic sport athletes can be more vulnerable to poor body image which can lead to other physical and mental health consequences.
Body Empowerment is all about supporting you to remember that your worth and value represents so much more than your physical appearance. By fostering a mindset and actions that reflect a valuing of wellbeing, strength, and self-confidence above external standards, you will be embarking on a journey towards an empowered, resilient body image. We prioritise sharing responsibility to support and protect all swimmers, fostering a safe and nurturing environment where you can thrive, both in and out of the water.. For this reason, you’ll find learning tools here that have been developed by listening to many swimmers across the country.
To get started, you might like to look at the Key Terms which can help you to be clear about the words and language we are using, and what they mean.
What is “Body Image?”
Body image is most commonly considered to be the way we think and feel about the weight, shape or appearance of our bodies. This is true, and if we are taking it a step further, it’s also the way we make sense of our body experiences in the context of our life and the world we live in. Body image can be both negative and positive, with most people experiencing some of both. When negative body image becomes more dominant, it can lead to problems for people such as low mood, anxiety, excessive comparing to others and changing our eating and exercise patterns in ways which negatively impact our lives.
Body image concerns are certainly experienced by individuals but are not just an individual issue. We are influenced by many factors outside our control which impact the way we feel about ourselves and our bodies. Gender, our family upbringing, involvement in sport, our genetics, friendships, our body-focussed culture, and many other factors can all have positive, and negative impacts on the way we view our bodies.
Although body image is a serious and common precipitating and perpetuating factor in eating disorders, most people who experience body image concerns or distress will not have an eating disorder. Even so, the impact that feeling bad about our bodies can have on our lives can be significant and if not addressed, can last a lifetime. The good news is that we are all in a position to learn ways to feel good about our bodies so we are able to live, train and compete well and take care of ourselves in the long-term.
Did you know?
How does poor body image develop?
What we understand is that body image is something that develops over time, and from young ages. Research has found that children as young as three can experience body image concerns and although this might be unusual, it tells us that it’s never too early and never too late. It’s most common that body image concerns emerge over time and can be “triggered” by an event, or series of events. This might include comparisons to the bodies of others, comments on body shape (not just teasing or bullying), being weighed, body changes related to normal growth or puberty, amongst many others. Poor body image usually starts as a series of thoughts and feelings before sometimes being accompanied by behaviours, such as food monitoring and restriction, exercising or self-weighing/measuring. By the time swimmers have started engaging in behaviours, the feelings of body negativity can have been experienced for some time already.
Who is more likely to experience body image concerns?
Although it could easily be said that anyone who is a human being can experience body concerns, there are groups of people who are more likely to experience concerns in ways which interrupt quality of life. These include:
- Women and female-identifying people – of all ages, shapes and sizes
- People who do not necessarily fit into a particular sport-specific athletic “stereotype” (and feel pressure to attain a particular shape/weight/size)
- People who compete is sports where a weight is demanded (such as in weight category sports) or a certain weight, shape or size is seen as preferable for performance (such as in aesthetic sports)
- People who are more likely to compare themselves negatively to others
- People who believe that bodies can be easily changed through behaviours
- People who have a genetic history of eating disorders and other mental health conditions
What can help you feel more empowered in your body as a swimmer?
Although we have some understanding of what can be helpful and unhelpful, it’s important to remember that everyone is different and there’s no “one size fits all” approach.
What we best understand is:
Language matters
It can seem simple enough, but changing the words and language we use can be tricky! Start by aiming to turn down the volume on talking about bodies and appearance – your own and others. Notice how often it happens around you and aim to play your part in focussing on the million other things that you could be talking about instead. It might sound strange, but did you know that even positive comments can be part of the issue? The main reason being that it still reinforces the idea that “people notice what I look like” or “what I look like is an important part of who I am.” It’s totally ok to make a positive appearance-related comment to a friend but also try to keep it in balance with other topics of conversation so that they know that they are “more than a body.”
Act with care for yourself
One of the best ways you can show appreciation and respect for yourself is to take good care of yourself and your body which not only includes physically, but also your mental health. If you notice any changes to your thoughts or behaviours that are unusual or concerning to you, turning to a safe person for support may help.
Watch body comparisons
Noticing differences or aspiring to a higher standard is usually not an issue. However, when we find ourselves comparing our bodies or appearance to others in ways that make us feel “not good enough” or bad, can really be an issue. Instead, aim to be aware of your “comparing voice” and shift your focus back to your own training, eating and body shape/size. Aim to appreciate yourself as a unique person with your own body rather than comparing yourself to others, particularly other swimmers, peers or people on social media.
Understand our own body story
We all carry our own “body story” which is a collection of beliefs you have about your body that develops because of the messages we’ve received about bodies through life. An example might be comments we’ve heard (both positive and negative).
Lead by example
You can play your part in being an important role model for other swimmers; what you say, don’t say, do and don’t do really matters. Try to pause and think if you’re feeling tempted to make comments to, or about someone about their body, even if it’s positive!
Disentangle body image from body shape
It’s common to believe that body image can be improved by changing your body shape or weight and certainly this can be true on an individual level, particularly if a swimmer has received praise and positive feedback about their body or an aspect of their appearance. But given what we understand about the potential harms of behaviours such as food restriction, it’s important we support all athletes, in all bodies, at all ages and stages of development to stay connected to their most natural bodies, particularly during periods of growth. It is also important to send the message that feeling good about one’s body does not rely on it being a particular weight, shape or size and that we don’t need to change our bodies to be more valuable or worthy as people.
Support your own body trust through interoceptive awareness
An ability to feel the body from the inside including cues such as needing to pee, feeling hungry, full or thirsty, being in pain – can all be powerful tools that you can use to build an empowered, trusting partnership with your body. If you are aware of, and respect your limits, nourish and hydrate yourself well and communicate with your parents, coaches and trusted adults about any difficulties you may be experiencing, you are in a better position to manage things well in the long-term.
Support your team-mates
By keeping an eye and ear out for any signs that others might be struggling with body image. You might hear comments, notice changes in mood or behaviour or maybe just think “something’s not quite right.” Know who you can speak to (it might be a parent, coach or another support person) and focus on being a good friend/team-mate.
Get social-savvy
Understand how behaviour and engagement on social media can not only fuel comparisons, but have a direct impact on the way your brain interprets information about yourself and other people.
Understand how to fuel your body (and mind!) by making sure you are listening to the right people and getting the facts
These including qualified Sports Dieticians and Nutrition professionals who are trained to understand what specific people need, and why. As a swimmer, you have different needs to non-swimmers, and understanding what, how and why you can fuel yourself well and feel confident in your food choices, can set you up for a life of loving food!
