25th February 2016
what to eat before and after swimming
There’s nothing like a good swim to leave you feeling refreshed and energised—but what you eat before and after hitting the pool can make or break your experience. Ever felt heavy in the water or totally drained after a few laps? That’s usually down to food (or lack of it!).
The right pre-swim snack gives you energy without weighing you down, and the right post-swim bite helps your body recover so you don’t crash later. Let’s dive into some easy, tasty options to fuel up before and recharge after your swim. Yvonne, our Aquatics Officer at Brio Ellesmere Port, put together these top tips for what to eat (and not eat) before and after your Swimathon.
before the event
No matter what Swimathon distance you're tackling, you're going to need plenty of energy, so carbohydrates will be your best friend. Eat a small amount of carbs before you hit the pool to benefit from their slow release energy while you swim, so you can keep going for longer and do your absolute best! Make sure you leave about an hour between eating and swimming though, to avoid feeling bloated.
foods to try
- A small portion of wholemeal pasta with some simple tomato sauce will provide plenty of carbs. If you fancy something sweet afterwards then a banana is great because of its high potassium levels.
- Brown rice is another fantastic source of carbohydrates, which will keep you full of energy for your swim
Don't forget to hydrate too! Foods to avoid Anything fatty! Fatty foods are harder for your stomach to digest, so can lead to indigestion and discomfort while swimming. Foods high in unhealthy fats (like fried chicken, pizza, burgers, chips, or creamy desserts) can make you feel heavy, sluggish, and bloated in the water.
after the event
So, you've done your best and now it's time to refuel. Recovery is key, so you'll need to eat as soon as you can, preferably within an hour after you've finished swimming. If that's not possible then a snack or sports drink will do until you can have something more substantial. You need a mix of carbs (as you used your store during the swim!), and protein (to help repair your muscles), so alongside some more pasta or rice, try and incorporate one or two of the following:
- Fish
- Lean chicken
- Turkey
- Beef
- Eggs
- Low-fat cheese
- Low-fat yoghurt
And that's it! We hope this advice helps you with your swimming journey! check out our pools here and dive in!
