Every aspiring swimmer asks what they should eat before and after making a splash. Also, you might have asked for once in your life what do Olympic swimmers eat before a race. After all, diet plays a significant role in the success and failure of any athlete in whatever sport they play. For this reason, you must stay disciplined if you want to reap your rewards from hours of arduous swimming.
If you plan on including swimming as part of your general fitness routine, well-planned training is necessary. You can combine swimming with other fitness exercises like jogging and lifting weights as long as you spend enough time training. However, if you’re a busy person, you might put swimming as the sole focus of your fitness journey.
If competitive swimming is the lane you’re taking, be ready for a mixture of intense endurance training like sprinting. In this case, diet will play a critical role in your preparation and ability to keep your momentum going. As with other sports, there are sets of food that you should avoid and should use for refueling regularly. Some food items are great to eat before and after swimming, especially those rich in carbohydrates.
What to Eat Before Swimming Training
Food rich in carbohydrates is excellent for pre-swimming workouts and training. Whole-grain carbohydrates paired with fruits and vegetables keep your arms and legs moving in the water. Moreover, your meals must include foods with a low Glycaemic Index of carbohydrates and moderate protein and fat contents.
One question you’ll probably have in mind is how long after eating should you start your swimming training. Generally, health and fitness experts recommend an allowance of two to four hours following a large meal. On the other hand, you can begin swimming after thirty minutes to two hours of eating a smaller snack.
Whole grain pasta and bagels
You’ll need just the right energy boost to begin your swimming training. A whole-grain pasta satisfies this need, especially when filled with your favorite meat and vegetables. It contains the perfect amount of protein, carbs, fiber, and fat to help you jumpstart your day in the swimming pool.
If you like traveling to your swimming session light, a few bagel pieces are perfect. The yeasted wheat dough in bagels contains minimal calories, plus it’s easy to eat on the go. You may add some peanut butter to your bagel to add more protein and flavor.
Bananas, apples, and oranges
Bananas are often called the perfect food for athletes because they are easy to digest. You may have seen numerous athletes from different sports eat a banana during timeouts. Swimming is not an exception since bananas satisfy sweet cravings without ruining your diet. In addition, bananas are one of the best foods to eat before any workout, including swimming training.
Apples and oranges are other excellent sources of vitamins and minerals vital for people with active lifestyles. Eating these fruits is a highly effective and efficient way to increase your swimming training performance. Moreover, apples and oranges, just like bananas, are easy to carry whenever and wherever.
Sweet potatoes, peas, and beans
Lighter meals like steamed sweet potatoes, peas, and beans can give you enough energy to start your swimming training routine. These food items are great substitutes for rice if you love eating rice for every meal. Moreover, peas and beans boost your bones’ strength, which you’ll need for long hours of training in the swimming pool.
What to Eat After Swimming Training
What you eat after a swim is just as important as what you eat after any physically draining activity. Like pre-swimming, nutrients like protein and fiber must be present in your food after every swimming training. After a challenging swim, your body needs to recover, making your food choice more critical.
Lean chicken and eggs
Unlike other meat, lean chicken is an excellent source of protein without saturated fats. In addition, eggs will help your muscles get their condition back, so you’ll be ready for your next session. A salad composed of lean chicken and eggs coupled with brown rice is perfect for a post-swim meal.
Low-fat yogurt and protein bar
If you prefer lighter meals, some nice creamy yogurt topped with nuts and fruits is perfect. Low-fat, unsweetened yogurts like Greek yogurt will give you the essential protein to recover from a hard swimming training session. For a more handy source of protein, grabbing a protein bar would be an excellent choice to refuel your body.
Conclusion
Swimming is a form of exercise people of all shapes and sizes could try. It provides the benefits of aerobic workouts without damaging impacts on your joints. Countless studies have shown that swimming burns just as much as running and jogging. In addition, you don’t feel sweaty and messy when you’re in the pool, unlike when you’re running under the heat.
Diet and exercise should always go hand-in-hand in any person’s quest to live a healthier life. Knowing what you eat is the start to figuring out your needs and how to achieve your fitness goals. Eating the right food before and after swimming training will help you enjoy the journey and the result of your hard work.