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Diving is judged in a swimsuit, on camera, from every angle. Divers hear words like “tight” and “clean” about their dives all day, and it’s easy for those words to slide into how they think about their bodies. Add early practices, school, dryland and long meets, and many divers simply don’t eat enough. This page puts the most important rule first: divers need to eat enough for the training they do. It explains Relative Energy Deficiency in Sport (REDs), the eating-disorder warning signs every diver, parent and coach should know (and where to get help), what daily eating looks like, and the few supplements for divers worth a look, all third-party tested. It’s general information, not personal advice.
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Energy availability: eat for the work you do
Energy availability is what’s left of the food you eat after paying for training: the energy the body has for growing, healing, hormones and bones. When it stays too low, the International Olympic Committee (IOC) calls the result Relative Energy Deficiency in Sport (REDs). Its 2023 consensus statement describes REDs as a syndrome of health and performance problems in both female and male athletes. Low energy availability can be intentional (trying to lose weight or look leaner) or accidental (training more without eating more, or no time to eat between school and practice). The effects reach the menstrual cycle, bones, metabolism, iron status, immunity, mental health and performance: weaker take-offs, slower recovery, more injuries.
Divers deserve extra attention here. Diving is an aesthetic, judged sport where the body is on display, and a 2025 meta-analysis of eight studies of aquatic athletes (swimmers, divers and other water-sport athletes, 715 in total) estimated that about 28% had an eating disorder, with wide variation between studies. Bones matter too: in a four-year study of Australia’s national divers, stress fractures in springboard divers caused the longest time away from the sport, and the IOC links REDs to bone stress injuries.
The IOC’s prevention experts recommend education and de-emphasizing body weight and leanness, especially for young and developing athletes, and the 2023 consensus says body composition should be measured in athletes under 18 only for medical reasons. In plain words for diving clubs and teams: no weigh-ins at practice, no comments on bodies, and no linking scores to weight. Judges score the dive.
Warning signs to take seriously
Signs of low energy availability or REDs (talk to a doctor): missed or stopped periods (the IOC’s clinical tool treats no first period by age 15, or several missed cycles in a row, as key indicators), stress fractures or bone stress injuries, constant tiredness, frequent illness, unplanned weight loss, and performance that stalls despite hard training. In boys and men, the IOC’s tool includes low testosterone and low libido among its indicators. Missing periods is common in aesthetic sports, but it is not “normal” and not a sign of fitness.
Eating-disorder warning signs. The National Institute of Mental Health (NIMH) says eating disorders are serious illnesses that can affect people of all ages, sexes and body weights, and that even people who appear healthy can be ill. Signs it describes include very restricted eating, an intense fear of gaining weight, a distorted body image, eating in secret, purging (vomiting or laxatives), and excessive exercise. On a diving team that can look like skipping snacks at meets, constant talk about weight or “good and bad” foods, extra workouts on top of practice, hiding under a parka or baggy clothes, dizziness or fainting on deck, and mood changes around food. NIMH stresses that eating disorders can be treated successfully and that early help matters.
Where to get help. Start with your family doctor or pediatrician, who can connect you with a mental health professional and a registered dietitian. In the U.S., the ANAD Eating Disorders Helpline is free at 1-888-375-7767 (Monday to Friday, 9 a.m. to 9 p.m. Central). If someone is in crisis or thinking about self-harm, call or text 988 (Suicide & Crisis Lifeline). For a medical emergency such as fainting, chest pain or confusion, call 911. If you’re a coach, teammate or parent, raise your concern privately and kindly, focus on health and how the person feels rather than weight, and bring in a professional.
Daily eating for divers
The 2016 joint position of the American College of Sports Medicine, the Academy of Nutrition and Dietetics and Dietitians of Canada sets the basics for athletes: carbohydrate matched to training (about 3–5 g per kilogram a day for lighter, skill-based training, more on longer or harder days) and protein around 1.2–2.0 g/kg a day, spread across the day. Diving practice is skill-heavy but long, and dryland adds strength and conditioning. In practice:
- Three meals and planned snacks, especially one between school and practice. Carbohydrate (rice, pasta, bread, oats, potatoes, fruit) fuels the session; low carbohydrate availability is one of the drivers of REDs the IOC highlights.
- Protein at every meal (eggs, dairy, meat, fish, beans, tofu) for repair and growth.
- A recovery snack or meal within a couple of hours after practice. See diving recovery.
- Fluids through the day and on deck; warm, humid pools make you sweat more than you notice. Meet-day fueling is on diving meet day.
Bone builders. The teen years are when most bone is built. The NIH recommends 1,300 mg of calcium a day for ages 9 to 18 (1,000 mg for most adults) and 600 IU (15 mcg) of vitamin D for ages 1 to 70. Milk, yogurt, cheese, fortified plant milks, calcium-set tofu and leafy greens all help. Indoor pool athletes may get little sun, so ask your doctor whether a vitamin D or iron check makes sense rather than guessing; too much iron can be harmful.
Supplements for divers: honestly, few
The IOC’s 2018 consensus on dietary supplements and the ACSM position agree: food first, supplements only for a specific reason. For young divers, the American Academy of Pediatrics says caffeinated energy drinks have no place in children’s and teens’ diets and advises against creatine for athletes under 18. Weight-loss supplements, “fat burners”, diet teas and laxatives have no place in diving at any age. What can make sense, mostly for older divers:
- Protein powder: a convenience when there’s no real meal soon after practice, not a need.
- A basic multivitamin: a safety net for limited diets, ideally without iron unless a doctor recommends it.
- Electrolytes: for long, hot meets and travel days, though water and food cover most needs.
Why third-party testing matters
Supplements can contain substances that aren’t on the label; one widely cited study found undeclared prohormones in about 15% of 634 products from 13 countries. Under anti-doping “strict liability” rules, a positive test is the athlete’s responsibility, and national-team, college and elite divers can be tested. Programs like NSF Certified for Sport and Informed Sport screen products for banned substances. They lower the risk without removing it, and they don’t prove a product works.
Our picks (third-party tested)
Klean Athlete Klean Multivitamin
- 2 tablets a day
- 1,000 IU vitamin D, no iron listed
- NSF Certified for Sport
Thorne Whey Protein Isolate
- 21 g protein per scoop
- 30 servings
- NSF Certified for Sport
Nuun Sport Tablets
- 300 mg sodium per tablet
- 1 g sugar
- Informed Choice
| Product | In one serving | Certification | About (Oct 2026) | Per serving |
|---|---|---|---|---|
| Klean Multivitamin | 2 tablets; 1,000 IU vitamin D; no iron listed | NSF Certified for Sport | $46 / 30 servings | about $1.53 |
| Thorne Whey Protein Isolate | 21 g protein | NSF Certified for Sport | $65 / 30 scoops | about $2.17 |
| Nuun Sport | 300 mg sodium, 1 g sugar | Informed Choice | $21 / 4 tubes (40 tablets) | about $0.53 |
Why these: each is on a sport-testing list, none contains stimulants, and none is a weight-loss product. The Klean Multivitamin lists no iron, which is a plus if you haven’t been tested. Thorne Whey is a simple shake for when dinner is hours away. Nuun Sport is a low-sugar tablet for long, warm meets. Follow the label. Full comparisons: best multivitamin for athletes, best protein powder for athletes and best electrolyte powders.
Check the Klean Multivitamin price on Amazon
Talk to a professional. Before starting any supplement, check with your doctor or a registered sports dietitian, especially for divers under 18 and anyone who is pregnant, takes medication or has a medical condition. This page is general information, not medical advice.
Back to the diving hub, or see diving injuries (stress fractures and the low back) and diving training. Related sports: gymnastics nutrition covers the same pressures in another judged sport, swimming nutrition covers pool athletes with bigger energy needs, and soccer nutrition the team-sport version.
Diving nutrition questions
What is RED-S (REDs) in diving?
Relative Energy Deficiency in Sport is the IOC’s name for the health and performance problems that come from not eating enough for the training you do. It affects female and male divers and can show up as missed periods, stress fractures, fatigue, frequent illness and stalled performance.
Do divers need to be thin to score well?
No. Judges score the dive: take-off, height, position, rotation and entry. Power, strength and a well-fueled body help all of those. The IOC recommends de-emphasizing body weight and leanness, especially for young athletes.
How do I know if a diver has an eating disorder?
Watch for restricted eating, fear of weight gain, a distorted body image, secret eating, purging, excessive exercise, skipping food at meets, dizziness and mood changes around food. Someone can look healthy and still be ill. Talk to a doctor; in the U.S., the ANAD helpline (1-888-375-7767) is free, and 988 is there for a crisis.
Should a teen diver take supplements?
Usually not. Food comes first. The AAP says energy drinks have no place in teens’ diets and advises against creatine under 18. A doctor may recommend vitamin D or iron after a blood test. If a supplement is used, choose one that’s third-party tested for sport.
What should a diver eat before practice?
A snack with carbohydrate and a little protein 1 to 2 hours before, such as a banana and yogurt, a granola bar and milk, or a peanut butter sandwich. Light enough to be comfortable while rotating, big enough to last the session.