RDY Nutrition

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03/11/2026

Happy Registered Dietitian (RD) Day!!

03/08/2026

Are your legs cooked from eggbeater by the third quarter? 🤽‍♂️🤽🏼‍♀️💦

Why this happens because water polo relies heavily on the glycolytic energy system.

It’s a high intensity sport with sprint transitions, wrestling at center, explosive vertical jumps, and rapid directional changes. These are fueled primarily by stored muscle glycogen.

During tournament play:

🔥 Glycogen drops quickly.
Each burst pulls from limited stores, and after one match levels are already significantly reduced.

⏳ Recovery time is short.
Glycogen resynthesis requires time and adequate carbohydrate intake. Without intentional refueling, stores do not fully rebound before the next game.

💧 Fluid and sodium losses add to the problem.
Yes, you sweat in the pool. Dehydration and electrolyte loss impair neuromuscular firing, power output, and reaction time.

⚡ When glycogen is low:
⚡ Sprint sp*ed declines
📉 Vertical height drops
🔁 Repeat effort suffers
📈 Perceived effort increases
🧠 Decision making slows

Tournament fatigue is not random. It is physiological.

02/12/2026

ATHLETES CAN NOT out train dehydration!!!!!
If your p*e looks like apple juice, you’re already behind on fluids. If it looks like lemonade, you’re in a good spot. But if it’s clear all day, you might be overdoing it and diluting your electrolytes.

For swimmers, water polo players, synchro swimmers especially, hydration affects performance… because dehydration = poor circulation which affects how oxygen, carbs, and electrolytes get delivered to your muscles and brain

That means hydration directly impacts endurance, power, focus, and recovery in and out of the water.

Check your p*e throughout the day and start hydrating with intention. 💧🏊‍♀️

02/09/2026

Swimmers , more laps won’t fix this one thing!!
If your swim feels heavy, tired quickly after a few laps, or inconsistent, it’s often a fueling issue not more practice or laps.

Swimmers burn through glycogen (AKA stored energy) fast with high volume training.
That means carbs matter more than most athletes realize, especially for SWIMMERS!!

Quick fixes most swimmers need:
• Eat carbs before practice (especially early morning sessions)
• Don’t skip post practice carbs + protein within 30–60 min
• Fuel to match volume, not just hunger. You NEED TO BE MORE INTENTIONAL!

More training without proper fuel = lower performance, period.

Follow for swimmer specific fueling 🏊‍♀️

02/08/2026

Swimmers, water polo players, synchro swimmers, divers and really all aquatic sports rely heavily on quick energy, not heavy meals!!

That’s why a 30–60 g carb snacks 30–60 minutes before practice can be a game changer for energy, focus, and endurance in the pool.

Here are a few pre practice snack ideas ~30–60 g carbs:
1 large banana (~30 g)
1 PB&J sandwich (~45–60 g)
1 cup cereal (~30 g)
1 plain bagel (~50–60 g)
1 snack bag or ~20 pretzels (~30 g)
2 dates (~30 g)
¼ cup dried mango (~30 g)
2 fig bars (~40 g)
2 granola bars (~30–40 g)

Focus on carbs before practice, you don’t need a lot of protein, fiber, or fat right before getting in the water. Will be doing more post explaining this so stay tuned!

👉 Save this for later and tag a teammate who needs more energy in practice.

01/31/2026

Do you know what’s the BEST and easiest post workout snack that’s gonna help your recovery? Chocolate milk! It’s got that perfect mix of carbs and protein to refuel and help your muscles recover. The carbs restore energy, and the protein repairs muscle. Drink about 8-16 oz within 30 minutes post workout. Don’t forget to have a full meal in the next hour or sooner.

01/29/2026

POV: you just got out of the pool and you’re STARVING 😩
That post worked hunger is real and it’s actually your body asking for recovery.

Here’s exactly what to do for best recovery ⏱️👇

🕒 Within 15–30 min post workout
➡️ Easy carbs + protein (liquid works great here)
🥛 Chocolate milk on the drive home
• Gives you protein to start the recovery, fast carbs to start refilling glycogen and is easy to digest

🕒 60–90 min post-swim
➡️ Full recovery meal = carbs + protein + starch
Example meal 🍽️
🍚 Rice or potatoes
🐔 Grilled chicken or salmon
🥦 Veggies
🥑 Optional fats (olive oil, avocado)

Why this matters 👇
✔️ Replenishes glycogen
✔️ Supports muscle repair
✔️ Reduces soreness
✔️ Prepares you for your next session

Training happens in the water but remember recovery happens on land 💧

👉 Save this for after practice and send to a teammate who needs it !

01/26/2026

Why is no one talking about the specific nutrition needs of divers?

What divers NEEDS is different!
• Small, easily digestible carbs (fruit, toast, crackers) to support focus and explosive take offs
• Protein spread across the day to protect shoulders, spine, and hips from repetitive impact
• Light pre practice meals to avoid heaviness that affects air timing
• Hydration before and after sessions since thirst is often blunted in the pool
• Strategic snacks between dryland and water when eating windows are short

Diving requires precision in fueling, just like dives!

💧Save this if you’re a diver, coach, or parent.

01/25/2026

I’ve spent years working with hundreds of athletes, from youth and collegiate to masters and recreational...and I’ve been in the water myself.

I know what it’s like to:
• Train early when appetite is low
• Feel drained halfway through practice
• Guess what to eat before a meet or game

That’s exactly why I don’t use generic meal plans.

I provide 1:1 virtual sports nutrition coaching for aquatic athletes, built from:
• Evidence based sports nutrition
• Real world experience with swimmers, water polo players, divers & artistic swimmers
• Practical strategies that actually work with your training schedule

If you’re ready to stop guessing and fuel with confidence,
👉 Comment “READY” to book a free 15-minute discovery call.

01/21/2026

How much protein do you actually need as an aquatic athlete? 🤔

If you swim, play water polo, dive, or train in the water, your protein needs are different.

What matters most:
• Daily protein depends on many factors
• Most aquatic athletes do best with 20–30 g per meal
• Eating protein every 3–4 hours supports recovery

This guide breaks it down into real portions, not guesses.

👇 Do this next:
📌 Save this post for easy reference
🏊 Tag a teammate

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Los Angeles, CA

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http://rdynutrition.com/

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Mary Kay Cocharo, MFT
11500 W. Olympic, Suite 614

Want your practice to be the top-listed Clinic in Los Angeles?