Have you ever wondered why you feel hungry and thirsty after swimming? This is because swimming is an excellent workout that engages every muscle in your body. An hour of swimming can burn a significant number of calories (400-600 calories), depending on your weight and the intensity of your swim.
If you plan to swim for extended periods, fueling your body with the right portions of food is essential. Before swimming, it’s important to consume nutrient-rich foods that provide energy and help you stay hydrated. After swimming, you should eat foods that replenish your energy levels. Here are some of the recommended foods to eat before and after a swim:
Before Swimming:
Before swimming, it’s crucial to eat foods that provide energy without making you feel too heavy. Here are some good options:
- Bananas and sweet potatoes: They are rich in carbohydrates and potassium which can help prevent muscle cramps. They can be eaten as a quick snack before a swim.
- Oatmeal, pasta, chapati, brown rice: A small bowl of complex carbohydrates provides a steady release of glucose, ensuring consistent energy levels throughout the day.
- Yogurt (curd) and a bowl of fruits: This is a good source of probiotics, fiber, minerals and natural sugars that keep you energised.
- Whole grain toast with peanut butter: This snack is packed with protein, fiber, and nutrients, aiding in healthy weight management.
- Smoothies: They are a great and refreshing way to nourish your body with all the nutrients you need in an instant.
Drinks:
- Water: Staying hydrated is crucial. Drink plenty of water before you swim to keep your body hydrated.
- Electrolyte drinks: If you’re swimming for a long duration under the hot sun, opt for drinks with electrolytes.
After Swimming:
Post swimming, it’s essential to refuel your body with a combination of protein, carbohydrates and fluids to restore energy.
- Chicken/Paneer/Tofu/Soya Chunks/Eggs/ Moong Daal: These are excellent sources of protein.
- Wheat, Rice or Quinoa: These whole grains provide necessary carbohydrates.
- Milkshake: Gulping down milkshakes will refresh and energise you.
- Fruits: Watermelon, grapes, or oranges can help rehydrate and provide your daily dose of vitamins.
Drinks:
- Water: Drink 2 glasses of water soon after swimming.
- Low-fat milk: The carbohydrates, protein, calcium, and sodium in milk replenish your body’s carb stores and promote muscle protein synthesis.
Don’t forget that, in addition to choosing the right foods, it’s also crucial to hydrate your body well before, during, and after a rigorous swim session. While submerged in water, you may overlook or forget the need to consume water which can lead to dehydration, fatigue, and muscle cramps. We recommend sipping at least a glass of water an hour before swimming and two glasses of water after swimming.
We hope this article will help you eat and drink right before and after a swimming session.
At Sapphire Swimming Academy, we have trained and certified coaches who can assist you on your fitness journey. Regular swimming practices and sessions will help you remain active and healthy. Visit our facility at Navanagr Hubli to learn more about our services.
