Performance Nutrition for Swimmers eBook

Gain the Advantage

swim ebook cover

 4 Important Tips You’ll Learn


Macronutrients and Micronutrients. Yes this sounds complicated but these nutrients are crucial to your performance. You will learn what they are, what they do and where they are found so that you can maximize nutrient intake AND your performance at the same time!


Plan, Pack and Prepare. You will learn how to plan ahead and ensure that packing performance enhancing sports nutrition snacks becomes as second nature as packing your goggles and cap!


Nutrient Timing and Combining. You will learn how much to eat, when to eat and in what combination in order to maximize energy levels throughout the day, during swim practice and during swim competitions.


Hydration. You will not only understand why hydration is imperative but will learn the role that electrolytes play in obtaining adequate hydration. You will also learn exactly how to achieve optimal hydration every day and enhance speed and endurance because of it! 

What People Are Saying

  • Sports Dietitian

    “In Performance Nutrition for Swimmers - Gain the Advantage, Jennifer Giles thoughtfully and clearly explains the nutritional principles and tools that can give competitive swimmers the confidence to take control of their performance in the water. As a pool and distance open water swimmer myself, I appreciate that Giles relies on real, whole foods for her recommendations and that she breaks the science of nutrition down into grounded, non-intimidating guidelines. The connection between long term proper fueling and improved performance is something that swimming athletes will easily grasp after reading this book.”

    Open Water Swimmer in the chilly waters of the Puget Sound; Former Division III and All American Swimmer, Williams College '90-'94

  • Sports Dietitian

    “Grab your water bottle and take a seat! This book is written like the author is joining you for a poolside chat, not a humdrum lecture. She (the author) talks you through the specific nutritional needs of swimmers, how appropriate nutrition maximizes training and performance, all while defining terms, providing explanations, and useable examples. The book is very reader friendly, useful and most importantly FUNCTIONAL. You will read this and be able to immediately implement nutrition strategies that maximize performance on and off the pool deck.”

    Division I Swimmer, Captain and Swim Coach (UCONN ’93-‘97),

  • Sports Dietitian

    “The path to being a strong youth swimmer encompasses a lot of hard work and dedication – both in the pool and out. Far too often, youth age group swimmers overlook one of the most critical aspects of their training – proper fueling. In Performance Nutrition for Swimmers – Gain the Advantage, Jennifer Giles explains the nutrition needs of youth swimmers in clear and easy to understand language that is age appropriate and geared directly to youth swimmers. As a parent of a competitive swimmer, I found the guidance, recommendations, and fueling options that Giles spells out in her book as tremendously value added. By reading this book, I realized that my wife and I have potentially limited our swimmer because we haven’t typically optimized his nutrition! No more! Now that I’m armed with the information Giles shares in her book, I can eliminate one potential thing that stood between my swimmer reaching his goals and not reaching his goals! This was a great read!”

    Parent of a Competitive Youth Swimmer

Download Top 10 Tips for Swim Meet Nutrition

Jennifer O'Donnell-Giles MS, RD, CSSD


Jennifer joins us with an impressive background. She is a Registered Dietitian and a Board Certified Specialist in Sports Dietetics who has received a Dual Masters Degree in Nutrition and Exercise Physiology from Columbia University in New York City. Jennifer has been working with youth athletes involved in many sports for over 16 years. She is also a Triathlon coach, a running coach and a certified swim technique specialist.

While Jennifer has a great deal of nutrition based experience (i.e. public speaking, private practice, cardiac rehabilitation, medical nutrition therapy, corporate wellness, and media writing) her passion is sports nutrition. She is well accomplished athlete in her own right. She is a two-time All American triathlete, a two-time member of Team USA, a two-time Ironman finisher a Rev3 Sponsored athlete and a PowerBar Team Elite Sponsored Athlete. She serves as a professional member of the Academy of Food and Nutrition, SCAN (Sports and Cardiovascular and Wellness Nutritionists) and NE (Nutrition Entrepreneurs). Ms. Giles is the former Director of Corporate Wellness at Pfizer Inc. and former Wellness Director of the Farmington Valley Family YMCA. She has conducted wellness workshops in New York and Connecticut for many corporations including Pfizer, Allen and Company, General Electric and Merrill Lynch.

Jennifer Serves on the PowerBar Advisory Board, is the Sports Nutrition Expert for and blogs for many online publications including,,, Appetite4Health and many more. She is an author and editor for an international nutrition certification program. She has also appeared in Spinervals videos, on Cannondale print and video advertisements and on local news and television shows.

She does all of this while being married to an Ironman athlete and raising four very active and athletic children. Not only does she have the science based sports nutrition knowledge but she puts it into practice for herself, her husband and her children.

Jennifer has made it her mission to educate and motivate youth athletes to consume optimal nutrition in order to gain the advantage in their sport and in their life!