After swimming what should i eat

Maggie grew up swimming and playing water polo, and went on to play water polo in college. Maggie also earned a Masters degree in Kinesiology and Exercise Science, which offers her a unique understanding of both nutrition and human movement.

She now works as a Registered Dietician, helping swimmers optimize their diets for performance. When it comes to fueling up before a swim workout or swim meet, Maggie looks at 2 factors: How long is the activity, and how much time the swimmer has before that activity begins.

You have 1 hour between when you leave the office and when you start your swim. Any of the following would be good pre-workout snacks, according to Maggie:. If you choose to swim for 2 or more hours, you will need to plan ahead.

Have a solid meal hours before your workout, and top off your energy stores with a carb and protein-heavy snack about 90 minutes before your workout. Snacks can include:. You should always bring a water bottle with you to the pool.

Keep it at the end of your lane with your gear and sip on it periodically to stay hydrated. Maggie recommends trying to drink ounces of water in a 1-hour workout.

For workouts longer than 1 hour, Maggie recommends drinking a sports drink that will supply you with extra carbs throughout your swim. You can alternate between drinking water and a sports drink as well. In terms of timing, Maggie recommends that you look at when your next meal is going to be to determine whether you need an extra snack post-workout.

Cook unprocessed turkey or chicken chunks with spinach and cheese chunks for a rich, slightly heavier protein snack-meal. Prefer fish? Mix a tuna salad with celery to top whole-wheat bread, pita or even tortilla wraps for a quick bite.

High in proteins and fiber, both options make for fantastic healthy after-swim snacks! Having private swimming lessons taught in a comfortable environment facilitates the learning process and also saves time by having an AquaMobile swim instructor come to you! All swimmers will know the hunger pangs and ravenous appetites that come after swimming! You may be wondering what to eat after swimming.

What to Eat After Swimming: Carbohydrates Carbohydrates are stored as glycogen in the muscles and liver, and are the fuel used by your body during exercise. In general, a good rule to follow is allowing hours before your swim, after eating a larger meal but 30 minutes — two hours for a smaller snack. Mix some of your favourite vegetables or meat with your pasta to get those extra vitamins and proteins! Plus, they taste so good as well as giving you the boost of energy you need before swimming.

Grab a banana on the way to the pool and see the benefits during your swim session. A good idea is to make a salad topped with lean chicken or simply eat the chicken with some brown rice to add whole grains to your meal! Yoghurt provides a lot of protein, but be sure to look out for those added sugars that make them so sweet.

Recovery drinks or recovery bars will provide protein to start repairing muscle fibres and recharge energy levels.

For your main after-swim meal, you should also be looking for good sources of lean proteins. Tasty options include lean chicken, turkey or oily fish with a baked sweet potato or brown rice.

Adam Peaty discussed the importance of protein in a recent interview with The Telegraph. During the interview, he advised the below:. I have to get through a heck of a lot of food but I try to keep things interesting by eating my protein on a cycle — for example, steak on Monday, chicken on Tuesday, and fish on Wednesday. I get through a lot of scrambled egg and piles of veg and rice too. While protein is important, make sure you don't overlook other food sources.

Eat a variety of fresh fruits and vegetables for a good supply of vitamins, minerals and antioxidants. If the main goal of your swimming is to lose weight, you should also choose post-swim foods that have a low Glycaemic Index GI score. After a lot of exercise, you're bound to feel hungry.

But choosing food with a low GI score will help you feel fuller for longer, making it easier to resist the temptation to snack. It may sound obvious, but avoid fatty foods. These are harder for your body to digest, and can lead to indigestion and discomfort while swimming. Also avoid excessively spicy food, excess caffeine and alcohol. Posted in Training. Home Blog Best food to eat before and after swimming.

Excellent pre-swim foods for a consistent energy supply include: Wholegrain pasta Wholegrain bread Brown rice Sweet potatoes Peas and beans Unsalted nuts Porridge oats You could also try yoghurts or smoothies, which are a fantastic way of fuelling your body without putting pressure on your digestive system. When should you eat before swimming? Many experts recommending eating the right foods at least one hour before you plan to swim.