The body composition of a diver can provide advantages including increased mechanical efficiency, increased power-to-weight ratio and a favorable image to diving judges. Divers are encouraged to maintain a lean, muscular physique. Consequently, many divers may consume a low-calorie diet, which places them at risk of inadequate nutrient intake. The following tips are provided as guidelines to help divers keep up with the demands of growth and training:

  • Eat nutrient-rich, low-fat foods at meals and snacks that include the carbohydrates, protein and vitamins necessary for muscles to recover and repair.
  • If a regular breakfast before early morning training causes discomfort, try a carbohydrate-rich drink, such as low-fat milk, a smoothie or juice to help maintain energy levels throughout training.
  • Busy lifestyles can make it difficult to find time to eat regular meals and snacks. Good transportable snacks include fruit, cereal bars, low-fat yogurt and sandwiches.