Reflections from a Performance Nutritionist: How Nutrition Supported Team Singapore at the World Junior Championships
Keith Tan - Performance Nutrition and Dietetics Expert photographed with the Singapore Swimming team at World Aquatics
My dream as a sports dietitian has always been to increase the perceived value of sports nutrition within Singapore.
So, I thought I would provide some insight into what a sports dietitian / nutritionist can offer to sports teams through a valuable opportunity that I had with Singapore Swimming (as part of ATHLETIC INC). Earlier this year in August, I was able to travel as a performance dietitian with the swimmers who were competing in the 2025 World Aquatics Junior Swimming Championships held in Otopeni, Romania.
I saw this competition as a chance to spark interest within the younger swimmers as well as their coaches; to show them the kind of impact that optimising their nutrition can have on improving performances in the pool (be it in training or during competition).
While in Singapore, the first step I took was to teach the swimmers about nutrition principles for fuelling and recovery during competition through a short workshop. Some tips were also given on travel nutrition (e.g., snacks to bring and eat on the flight) to maximise recovery and minimise dehydration. This workshop was conducted one week before the flight to Romania to give them time to practise the concepts at home before heading to a foreign environment where the food options were going to be different. It also gave them opportunities before the trip to ask questions and clarify concepts.
WORKING WITH THE HOTEL KITCHEN MANAGER
In Romania, my goal was to create a conducive environment where making the right food choice was going to be the easiest choice. From having conversations with the hotel kitchen manager to provide suitable food options, to going on multiple massive grocery runs to stock up on snacks, to setting up a nutrition corner with appropriate fuelling and recovery foods at the competition venue, every effort was going into helping swimmers to fuel and recover well.
On an individual level, I also personalised race-day nutrition plans for swimmers who were swimming multiple events in a single session, where optimal fuelling and recovery were going to have a massive impact on how they felt and performed. I also worked with swimmers for whom I had received coaches’ feedback that they were feeling lethargic or fatigued, adjusting their food options, amounts, and timings based on their current habits, event schedules, and wellness questionnaires (i.e., energy levels, muscle soreness). Moreover, meal times were also good opportunities that I took to give impromptu, casual feedback on their plates without having to sit in a formal consultation.
PERFORMANCE NUTRITION MEETS PERFORMANCE
Overall, the team collectively broke 4 × U17 National Records, achieved 6 × SEA Games A Cuts, 5 × SEA Games B Cuts, and made 1 × Semi-Finals and 1 × Finals.
While I am not saying that nutrition alone was solely responsible for these results, I would say that it greatly supported the athletes’ journey in achieving them, and it is without doubt that the combined impact of performance nutrition and quality training cannot be ignored.
Sports nutrition in Singapore definitely still has some way to go, but I believe that with the collective efforts of sports dietitians / nutritionists, as well as the support from coaches and the commitment from athletes, it will eventually become a non-negotiable in sports and not just an afterthought.
PERSONALISED PERFORMANCE NUTRITION
At ATHLETIC INC, we’re dedicated to helping you raise your game through the athlete’s trifecta of strength, recovery, and nutrition. Every sport places different demands on the body, and no two athletes are the same — which is why personalised performance nutrition, designed with your sport, lifestyle, and individual needs in mind, is at the heart of what we do.
Keen to find out more? Find out more about our Nutritional services or speak to Keith today!
MEET THE AUTHOR
KEITH TAN
Performance Nutrition and Recovery Specialist & Performance Coach
SPECIALISATIONS
Performance Nutrition
Clinical Dietetics
Strength and Conditioning
Anthropometric Profiling / Body Composition Measurement
Weight Management