Food for fuel: Foods to eat before and after your swim to improve performance

Choosing the right food before and after swimming can have a huge impact on both your performance and your body’s ability to recover faster. Here is

When is the best time to eat?

Experts recommend that you have your pre-swim meal at least one hour before your swim. This is so that the slow-releasing carbs can digest and get the blood pumping towards the muscles needed for your swim.

If you swim too soon after eating, your body will not be able to digest properly which can result in bloating and muscles not benefiting from the slow-releasing carbs.

Best foods to eat before swimming

Look for foods which are rich in complex carbohydrates such as wholegrains. A well-portioned meal that contains these provides slow-releasing energy which will help keep you swimming for longer.

Great pre-swim foods for slow-releasing energy:

Wholegrain pasta

Wholegrain bread

Brown rice

Sweet potatoes

Peas

Beans and pulses

Unsalted nuts

Porridge oats

Yoghurts and Smoothies

Haven’t got time for a full meal?

Many swimmers only have time to go to swimming either before or after work, which isn’t an ideal time for squeezing in a whole meal. But worry not, on-the-go snacks like these are still a great way to get some energy:

Large Banana

Dates

Raisins

Energy or protein bar

Cereal bar

Jellied sweets

Sports drink or protein shake

We know we’re stating the obvious but it’s best to avoid fatty foods. These foods are harder for your body to digest, in turn leading to indigestion and bloating while swimming.

We know we’re stating the obvious but it’s best to avoid fatty foods. These foods are harder for your body to digest, in turn leading to indigestion and bloating while swimming.

Eating after the pool

You’ve just smashed your session and the chances are that you’re probably hungry from burning off a load of energy. It is just as important choosing the right food after your swim as it is before. Rather than fueling your body to perform, you’re now eating to refuel your body to help it recover quicker.

Protein is a key food group to remember for your body’s natural recovery and to help build muscle, these are also known as ‘Instant Recovery Foods’ these include:

Protein shakes

Protein Bars

Lean meat

Oily fish

Turkey

Tofu

Lentils

Scrambled Egg