The right fuel, in and out of the pool

The right fuel, in and out of the pool

My background as a swimmer has had a big impact on how I live my life today. At the peak of my career a standard training week would consist of 3 sessions per day, 6 days each week with a total of 10x swim sessions and 3-4 gym sessions. This was accompanied by 6-7 meals throughout the day to give me and my muscles the right fuel for energy, and to keep me hydrated. Dairy was a key part of my program as an athlete, and it still is today!

In my days as an athlete a standard day of training would see me kick off with a yoghurt at around 6am before my first session that morning. Yoghurt had just the right amount of slow-release carbohydrate, so my energy levels were right where I needed them by the time I dived into the pool. Post morning session was protein shake time, always with full cream milk, and before going to sleep at night I would fit in another yoghurt, some cheese or some other form of protein to help my muscles repair and to aid my sleep and prevent muscle breakdown overnight. 

The focus on training hard, fueling my muscles in the right way and keeping my mind and body in peak condition is still important to me, it’s hard to picture my world without it! Although these days my training has taken a step back from the level required to train for the Olympics. I now focus on 3 to 4 structured sessions like boot camp, circuit training or a personal training class, as well as 2-3 incidental exercise sessions such as surfing, swimming and cycling each week. Most of my sessions are HIIT sessions which include a mix of cardio such as rowing, running, skipping and burpees so each session is very high intensity. I think the key is to move your body every day and mix it up a lot so it never gets stale and so that your body has to continuously adapt to changes in my exercise regime. This weekly regime is fairly intense and so I wouldn’t recommend this for everyone! But you can tailor this to your fitness level and start with a few sessions per week and gradually build the frequency and intensity of your workouts.

I also travel for work so where possible I try to maintain a balanced diet and make the healthy choice as often as possible. These days a lot more people are health conscious so you tend to notice a lot more healthy options popping up around the world. I try to keep things in balance so a few naughty things here and there - but  always conscious of fueling my body with enough nutrients. Again relating back to my career as an athlete!  
It is really pleasing to see my lifestyle choices rub off on my three kids. They love keeping active and living a healthy lifestyle and they are also huge dairy fans, they can’t get enough of it! We love getting in the kitchen together and our favourite meal to whip up is home made pizza, we keep them healthy and have a ton of fun preparing them together!

Michael Klim's Family Favourite Pizza


Difficulty - easy 


1 cup self raising flour

2/3 cup natural yogurt

1/4 cup tomato paste 50g sliced salami

1/2 cup sliced mushrooms

1/4 cup diced red and green capsicum

2 tablespoons sliced black olives (optional)

3/4 cup mozzarella cheese


1. Sift flour into a bowl. Make a well in the centre and stir in yogurt until mixture forms a soft dough. Turn onto a lightly floured surface and knead very lightly just until smooth. Roll pizza dough out to 2 x 20cm circles.

2. Spread tomato paste evenly over pizza bases. Top each pizza evenly with salami, mushrooms, capsicums, olives and mozzarella cheese. 

3. Bake at 200⁰C for 15-20 minutes or until cooked through.