Should you eat before swim practice?
You should eat where possible before your morning swim; especially if it's a longer (one hour in duration) or a high-intensity session. The body uses carbohydrate stores for high-intensity work, and if training on an empty stomach you might find you tire quickly.
- Sugary snacks- While a quick candy bar or cookie may be the easiest available option on the way to your child's lesson, sugary treats create a sugar rush and a consequential energy crash.
- Heavy dairy snacks- Milkshakes, cottage cheese, macaroni and cheese, and other heavy dairy foods.
Assuming you have less than an hour in the early morning before hitting the pool, consider food that is mostly carbohydrate and lower in fat and fiber. Items such as fruit, fruit juice, fruit snacks, a piece of toast or waffle with jam, cereal (one that is lower in fiber), or applesauce are good options.
Timing Your Fuel-Up
USA Swimming's Chris Rosenbloom, a published dietician, says that swimmers should aim for a healthy meal about 3-4 hours before hopping in the pool. But, he says if you're crunched for time before a morning practice, aim to eat a minimum of 30 grams of carbs to maximize performance.
Good pre-swim foods that supply energy include porridge oats, wholegrain bread, pasta, sweet potatoes, peas and beans. For our swimmers who just want to feel energised and are after more exciting meals, then we recommend trying foods such as bagels, smoothies, yogurt, eggs and bananas.
Do not eat anything at least an hour prior to your entry into a pool. Mixing chlorinated water with food can result to an upset stomach. Apply a well-reviewed waterproof sunscreen/sunblock on all parts of the body (even those areas that are not directly affected).
2) Bananas are an awesome source of potassium! 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.
Some good sources of carbs are rice, cereal, pasta, potatoes, beans, peas, and lentils. The other half of a swimmer's meal should consist of protein, healthy fats (olive oil, nuts, avocados, and seeds), vegetables, fruit, whole grains, vitamins, and minerals.
Salt and Sodium
When you eat sodium-rich food, you retain more water which can leave you looking and feeling bloated. Foods like bananas, avocados, mangos, and papayas can help because they are high in potassium. Potassium acts as a natural diuretic, helping to flush the system of excess sodium.
Before swimming/competition: Try to eat a snack or meal high in complex carbohydrates with some easily digestible protein. Example: a piece of peanut butter toast. During swimming/competition: Swimmers should eat easily digestible foods that contain primarily carbohydrates.
Should you drink milk before swimming?
It's important to fuel the body properly to handle the physical demand and also keep warm. Our coaches are almost always advocating for swimmers to consume foods such as nuts or nut butter, oatmeal, milk/soymilk, Greek yogurt, granola bars, or tofu before jumping in.
Try: Instant oatmeal made with skim or low-fat milk, whole grain toast with nut butter, dry cereal with yogurt and fruit, or a whole grain waffle with sliced fruit and cottage cheese. To drink, enjoy a glass of water, milk or all natural fruit juice.
Your body has an ideal time to recover from a strenuous workout or high-intensity swim session. About 30-45 minutes after you've left the pool or the gym is when you should have a protein shake.
...
Any of the following would be good pre-workout snacks, according to Maggie:
- A few crackers.
- A piece of fruit.
- Juice.
“Meals should be three hours before competition to allow ample time for digestion,” says Nguyen. “Thirty minutes to an hour before your race, have a carbohydrate-rich snack for a quick energy boost.”
What and when should I be eating after a swim to maximise recovery? The sooner the better, ideally within one hour after swimming. After a hard session your body needs essential nutrients to kick start the growth and repair process.
Without a snack before you morning swim, it's likely your body's store energy will be lowered. A great pre-swim snack is half a banana and a spoonful of peanut butter, or raisins and pretzels. After the workout, a regular breakfast is important and should be eaten within 30 minutes after the exercise is complete.
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