Nutritional Advice for Swimmers

What should I eat before I swim? Fueling Your Swim: Nutritional Advice for Swimmers

Swimming, a demanding full-body workout, requires proper nutrition to optimize performance and recovery. Here's a quick guide to fueling your swims:   

Pre-Swim Fuel:

• Carbohydrates are Key: Consume easily digestible carbohydrates 1-2 hours before swimming to provide energy. Options include bananas, toast, or oatmeal.   

• Hydration: Drink plenty of water before entering the pool. Dehydration hinders performance.   

• Light Meals: Avoid heavy, fatty meals that can cause discomfort during swimming.    

During Swim Fuel:

• Hydration is Crucial: For longer swims (over 60 minutes), consider sports drinks to replenish electrolytes.

• Energy Gels/Bars: For endurance swims, small amounts of easily digestible carbohydrates can provide a quick energy boost.    

Post-Swim Recovery:

• Protein and Carbs: Consume a combination of protein and carbohydrates within 30-60 minutes after swimming to replenish glycogen stores and repair muscle tissue. Examples include a protein smoothie or a chicken breast with sweet potatoes.   

• Rehydration: Replace lost fluids with water or electrolyte-rich drinks.   

• Replenish Electrolytes: Especially after long or intense swims, replenishing electrolytes is very important.    

General Nutritional Tips:

• Balanced Diet: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.   

• Adequate Hydration: Drink plenty of water throughout the day, not just around swim times.

• Listen to Your Body: Pay attention to your body's signals and adjust your intake accordingly.

• Avoid Processed Foods: Limit processed foods, sugary drinks, and excessive caffeine.   

• Consider Timing: Space meals and snacks appropriately around swim sessions.