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🫐🍋 Meal prep just got a whole lot tastier. This B

🫐🍋 Meal prep just got a whole lot tastier.

This Blueberry Lemon Overnight Oats recipe packs about 350 calories, 23g protein, 45g carbs, and 7g fat, making it an easy grab-and-go option that actually fuels your day.

Best times to use it:
🏊‍♂️ Breakfast before a morning practice (give yourself 60–90 minutes if possible)
📚 Fuel before school when mornings are hectic
💪 Post-workout recovery to replenish carbs and protein
🚗 On the road to an early swim meet when you need something portable
🕑 Pre-finals snack when you have a short break between lunch and warmups

How to make it:
• Mix ½ cup rolled oats, ¾ cup plain Greek yogurt, 1 tbsp chia seeds, zest of ½ lemon, ½ tsp vanilla extract, and 1 tbsp honey.
• Fold in half the blueberries.
• Refrigerate overnight (or at least 4 hours).
• Top with the remaining blueberries in the morning and enjoy.

Simple ingredients. Balanced nutrition. Ready when you are. 👏🏽🥣

One of the biggest mistakes we see swimmers making

One of the biggest mistakes we see swimmers making before they work with us? Their hydration plan. 💧

➡️ How much they drink
➡️ What they drink during practice

It’s one of the first things we change because better hydration can mean better energy, better recovery, and better performance in the pool.

Miss your hydration goals, forget about your goal times 🏊‍♂️

If you're sleeping 8+ hours but still waking up ex

If you're sleeping 8+ hours but still waking up exhausted, heavy, and under-recovered, adding more caffeine or melatonin may not be the answer. 🚫

Not every athlete responds the same way. Personalized nutrition and supplementation based on genetics can make all the difference.

Comment CLOCK and we'll show you how. 🧬💙

⏱️ 30 minutes. 🍞 Carbs. 💪 Protein. 🚀 Go.

⏱️ 30 minutes. 🍞 Carbs. 💪 Protein. 🚀 Go.

You can't change the fact that you train in chlori

You can't change the fact that you train in chlorinated pools. 😳

But you can support how your body responds to that exposure.

Your genetics can influence how your body handles oxidative stress, detoxification pathways, and inflammation, which means your support plan should be just as individual as your training. 🧬🏊

💬 Comment "CHLORINE" to learn how we work with swimmers on personalized nutrition and supplementation for swimmers exposed to chlorine every day.

🎒🏊‍♂️ If your swimmer still relies on you for snac

🎒🏊‍♂️ If your swimmer still relies on you for snacks 🍌 and meal timing ⏰, they might not be as college-ready as you think.

Can they fuel themselves for 6 a.m. practice 🌅, recover between doubles 💪, survive the dining hall 🍽️, and make smart choices when no one's reminding them? 🤔

If the answer is "probably not," now is the time to learn. 📚

We help swimmers arrive on campus with a fueling plan that sets them up to perform from day one. 🏊‍♂️🍽️🎓

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Free Guide: Sports Nutrition for Competitive Swimmers

Learn exactly how to fuel before, during, and after meets so you have more energy, faster recovery, and stronger performance in the pool. Grab your Free Digital Copy of our brand new guide: The Swim Meet Survival Guide!

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