If you’re gearing up for a swim, having the right pre-workout meal can make all the difference. Eating well before hitting the pool ensures sustained energy, better endurance, and improved performance—all without feeling too heavy in the water. Whether you’re training in your favourite swimsuit, testing out new swimming gear, or simply enjoying a workout in the pool, this vegetarian pre-workout recipe will give you the boost you need.

Ingredients:

• 1 slice wholegrain toast (for sustained energy)
• 1/2 avocado, mashed (healthy fats and potassium)
• 1 tbsp crumbled feta cheese (protein and flavour boost)
• 1 tsp virgin olive oil or walnut oil (adds good fats and enhances taste)
• A pinch of salt, pepper, and chilli flakes (optional)
• A sprinkle of hemp seeds
• We like to add a pinch of turmeric to our mashed avocado to fight joint inflammation (optional)

Instructions:

1. Toast the wholegrain bread until crispy.
2. Mash the avocado and spread it evenly over the toast.
3. Sprinkle the crumbled feta on top.
4. Drizzle with olive oil and season with salt, pepper, or chilli flakes if desired.
5. Eat 45-60 minutes before your swim sessions

If you prefer something lighter before slipping into your swimsuit, try this quick and energising smoothie.

Ingredients:

• 1 ripe banana (fast-digesting carbs for energy)
• 1 tbsp almond butter (healthy fats and protein)
• 1/2 cup Greek yoghurt (or plant-based alternative)
• 1/2 cup preferred milk
• 1 tbsp chia seeds (hydration and sustained energy)
• 1/2 tsp cinnamon (optional for flavour and metabolism boost)
• 1 tsp honey or maple syrup (optional for a natural energy kick)

Instructions:

1. Blend all ingredients until smooth.
2. Drink 30-60 minutes before swimming for a steady energy release.

• For early morning swims: Go for the smoothie, as it’s lighter on the stomach. We don’t want an overly stretched swimsuit!
• For midday or evening workouts: The avocado toast provides a great balance of carbs, fats, and protein without feeling too heavy.

Choosing the right pre-workout meal can enhance your swimming performance, whether you’re training for distance, practising with your swimming gear, or simply enjoying a session in the pool. The key is to find a meal that provides energy without weighing you down—so you can glide through the water feeling strong and energised in your favourite swimsuit.