THE PROBLEM
Training hard. Fuelling inconsistently.
Busy schedules, conflicting advice and changing training demands can make it difficult to know what, when and how much to eat to support your swimming.
OXOLT PERFORMANCE NUTRITION
Fuel your swimming. Perform at your best.
Personalised performance nutrition for Masters swimmers — built around your training, competition goals and life outside the pool.
from £50 / month
Built specifically for Masters swimmers
Evidence-based performance coaching
Support built around your goals
THE CHALLENGE & THE SOLUTION
Your training has a purpose. Your nutrition should too.
Between early pool sessions, work, family life and competition, fuelling consistently isn't always straightforward. Nutrition should support your swimming without making everyday life more complicated.
THE OXOLT SOLUTION
Nutrition built around your swimming.
Practical, personalised nutrition guidance shaped around your training, goals, food preferences and daily routine. Make more informed fuelling choices without unnecessary complexity.
Explore more real-world examples
WHY IT MATTERS
Real challenges. Clear answers. Swipe to explore
01
Inconsistent fuelling
Early sessions, busy days and changing schedules can make regular fuelling difficult.
Develop practical fuelling routines that work around your swimming and everyday commitments.
02
Confusing nutrition advice
Generic diets and conflicting information can leave you unsure what your body actually needs.
Receive individual guidance informed by your goals, training demands and food preferences.
03
Uncertain race-day nutrition
Knowing how to fuel before, between and after races isn't always straightforward.
Build a practical competition fuelling strategy that you can practise before race day.
INSIDE OXOLT NUTRITION
Fuel the work. Enjoy the food.
Four practical meal ideas from our nutrition specialist. Browse each recipe, explore the ingredients and see how enjoyable food can fit around swimming.
BREAKFAST
OXOLT / RECIPE 01ESTIMATED PER SERVING
Biscoff Overnight Oats
A simple make-ahead breakfast with oats, yoghurt and a Biscoff topping.
550kcal
30gprotein
View ingredients & method
Ingredients
- 60g rolled oats
- 250g 0% Greek yoghurt
- 100ml semi-skimmed milk
- 20g Biscoff spread
- Cinnamon, optional
Method
- Mix the oats, Greek yoghurt and milk in a bowl or container.
- Stir until well combined. Add cinnamon if you like.
- Gently warm the Biscoff spread until pourable, then drizzle over the top.
- Refrigerate overnight and enjoy chilled.
Prepare the night before
LUNCH
OXOLT / RECIPE 02ESTIMATED PER SERVING
Loaded Beef Nachos
Crispy tortilla triangles topped with spiced beef, beans and fresh toppings.
650kcal
50gprotein
View ingredients & method
Ingredients
- 2 tortilla wraps
- 150g lean beef mince (5% fat)
- 50g kidney beans, drained
- 30g onion
- 40g cheddar
- 40g 0% Greek yoghurt
- 40g tomato salsa
- 20g jalapeños or chillies
- Chilli powder, cumin, smoked paprika and garlic
Method
- Cut the wraps into triangles and air-fry at 180°C for around 5 minutes, until crisp.
- Cook the beef mince and onion with the spices until the mince is cooked through.
- Add the kidney beans and a splash of water; simmer for 5–10 minutes.
- Top the tortilla triangles with the beef mixture, cheddar, salsa, jalapeños and Greek yoghurt.
Hearty savoury option
DINNER
OXOLT / RECIPE 03ESTIMATED PER SERVING
Satay Chicken Noodles
Chicken, noodles and vegetables tossed in a simple peanut satay sauce.
850kcal
70gprotein
View ingredients & method
Ingredients
- 150g Amoy Straight to Wok Medium Noodles (1 pouch)
- 250g chicken breast (raw weight)
- 20g peanut butter
- 200g broccoli or other vegetables
- 150ml light coconut milk
- 20ml soy sauce
- 20g sweet chilli sauce
- Cumin, curry powder, garlic and ginger
- Optional: lime and spring onions
Method
- Slice the chicken and cook thoroughly in a pan.
- Add the vegetables, garlic and ginger; cook until the vegetables are tender.
- Mix the peanut butter, soy sauce, sweet chilli sauce, spices, coconut milk and a splash of water to make the satay sauce.
- Add the noodles and sauce to the pan. Toss until everything is piping hot; finish with lime and spring onions if you like.
Contains peanuts and soya
SNACK / RECOVERY
OXOLT / RECIPE 04ESTIMATED PER SERVING
Strawberry Cheesecake Pot
A chilled yoghurt cheesecake pot with digestive crumbs and fresh berries.
425kcal
20gprotein
View ingredients & method
Ingredients
- 200g 0% Greek yoghurt
- 60g light cream cheese
- 30g digestive biscuits
- 100g strawberries or raspberries
- 10g honey
- Vanilla extract
Method
- Crush the digestive biscuits and place them at the bottom of a bowl or pot.
- Mix the Greek yoghurt, cream cheese, honey and vanilla until smooth.
- Spoon the cheesecake mixture over the biscuit base.
- Top with chopped berries and refrigerate for 2–3 hours until set.
Make ahead and chill
YOUR SPECIALISTS
Performance nutrition expertise. Built around your swimming.
Work with a nutrition specialist who understands the demands of Masters swimming and can turn nutrition science into practical strategies that fit your training, competition goals and everyday life.
Performance Nutrition
Robbie Blackman
Level 4 qualification in Nutrition
Robbie is a performance nutrition coach specialising in supporting swimmers and athletes to optimise energy, recovery, and body composition.
He holds a Level 4 qualification in Nutrition and has experience working with both amateur and professional athletes across endurance, sprint, and high-intensity sports
THE OXOLT DIFFERENCE
Specialist expertise. One connected picture.
Your specialist takes responsibility for their area of expertise. Your OXOLT Performance Director helps keep that support connected to your wider goals and any other OXOLT services you use.
YOUR OPTIONS
Choose the level of support that fits your goals.
Choose the level of support that makes sense for your swimming, goals and current priorities.
NOT SURE WHERE TO START?
Not sure which support is right for you?
Take the 2-minute Performance Assessment and we'll help you identify where OXOLT could make the biggest difference.
COMMON QUESTIONS
Frequently asked questions.
Everything you need to know before building your performance team.
OXOLT Nutrition focuses on performance nutrition for Masters swimmers, including fuelling for training and competition, recovery, everyday nutrition and body composition goals where appropriate. Your coach provides advice within their qualifications and scope of practice. Where a situation requires medical nutrition therapy, diagnosis or support outside that scope, we'll advise you to speak with an appropriately qualified healthcare professional.
Nutrition coaching starts at £50 per month for Flexible Nutrition, with Performance Nutrition available at £80 per month. Both options provide specialist support tailored to your goals. Your coach will first understand your swimming, training, goals and current approach before building your plan.
Your nutrition can adapt as your goals, training and circumstances change. Whether your focus moves towards performance, body composition, recovery or preparing for a competition, your approach can be adjusted accordingly.
Yes. Nutrition can be planned around training sessions, race days and competitions, including what to eat before racing, how to fuel between events and how to support recovery afterwards.
Yes. Your nutritional needs can change with training volume, intensity, recovery and competition. Your plan is designed to help you understand how to adjust your fuelling rather than simply following the same targets every day.
Not in the traditional sense. OXOLT Nutrition is built around your training, swimming and life outside the pool. You'll get practical guidance on what to eat, when to eat it and how to adjust your nutrition around training, recovery and competition.
Yes. OXOLT Nutrition is specifically designed around the demands of Masters swimming and the realities of being an adult athlete. Your nutrition can be adapted around your training schedule, competition goals, recovery, work and life outside swimming.
It can, if reducing body weight or body fat is an appropriate goal for you. The focus is on achieving this without unnecessarily compromising training, recovery or performance. Your nutrition is built around your individual goals rather than following a generic weight-loss diet.
Not necessarily. Where tracking is useful, your coach can use calories or macronutrients as a practical tool. But the aim is to give you an approach you can actually follow, rather than making nutrition unnecessarily complicated.