Swimmer’s Diet: What’s Best For Your Body Pre and Post Training

Swimmer's Diet

Swimming, like any other sport with high muscular effort, requires a good dose of energy, which is why taking the right caloric and nutritional intake through food is essential to better face every workout and improve performance with lifeguard certification.

It is important to follow a correct diet both before entering the pool, so as to obtain the maximum benefit by giving the body the proper nourishment for the effort to be faced and after training, in order to reintegrate and recover more quickly.

But what to eat before and after swimming? Here are some practical tips to better manage meals at different times of the day.

Diet for swimmers

Whether you are a beginner or an advanced swimmer, understanding when to feed and what to eat is essential in order not to run out of energy during training or, on the contrary, to feel weighed down and underperforming.

The first rule is always to wait until the digestive process is finished before entering the water. In addition, particular attention must be paid to the type of diet, so as to better prepare for the training in the pool.

The swimmer’s diet must include easily digestible and assimilable foods, capable of providing the body with the energy necessary to face physical effort. But each food must obviously be taken according to very precise timing, closely linked not only to the intensity but also to the duration and time in which the training will take place. Let’s see how.

What to eat before swimming?

The pre-swim diet should be composed mainly of carbohydrates, the ideal fuel for training at high intensity or which involve a good expenditure of energy. It is important to prefer those with a low glycemic index, such as bread, pasta or brown rice, oats, and quinoa, without exceeding the fibers to avoid slowing down the digestive processes. Greenlight also steamed vegetables, fruit, and vegetables and a moderate amount of lean proteins with high biological value, such as fish, eggs, and lean meats. On the other hand, high-fat cheeses, alcoholic or carbonated drinks, and coffee should be avoided. A valid alternative to solid foods can be liquid foods, such as smoothies, a good concentrate of highly assimilated vitamins and minerals, to be prepared with milk, fruit, or water,

If you work out in the morning, the ideal breakfast for swimmers can include cereals and milk, muesli and low-fat yogurt, or toast with a small amount of fat, such as almond or peanut butter. If, on the other hand, you are swimming at the end of the morning and you have time for a snack, you can include a small sandwich with ham or anticipate lunch by opting for a moderate portion of rice or potatoes, lean meat, or a few slices of raw ham.

If you are used to working out on a lunch break or lack time to prepare a full meal, have a light snack, such as a banana or a cereal bar at least thirty minutes before entering the tub.

To understand when is the ideal time to train, you can wear a smartwatch for swimming: with a Swim 2 on your wrist you will be able to measure your body’s energy levels at any time and better monitor your performance.

What to eat after swimming?

After training it is important to replenish so as to promote the process of muscle repair and growth. All meals must therefore guarantee the body a good protein intake, obviously also in this case low-fat foods, such as low-fat cheeses, eggs, bluefish, will be preferred. Post-workout snacks should also be easy to assimilate and digest, preferably combined with carbohydrate-based foods within an hour of training. The amount to be taken at least 30 minutes after training should be approximately between 40 and 80 grams, in association with a portion of the protein of about 20 g.

After swimming, it is also advisable to eat smoothies based on low-fat milk and yogurt. Among the options, it is also possible to include Greek or low-fat yogurt if instead, it is the dinner it is better to prefer a complete meal, consisting of a first course, a second course accompanied by raw or cooked vegetables and fruit. Also, remember to always take a drink with solid food to replenish the fluids lost with training.

All smartwatches integrate the best wellness monitoring technologies, to help you know your body in terms of hydration, sleep, and body energy. With our advice and an on your wrist, you will always know how to take care of your body and you will face every workout with a good load of energy!