What foods to eat before and after swimming?

by Danny Johnson

When swimming, or any sporting activity, it is important to stay hydrated and eat well. This diet will mainly influence the fatigue, recovery, and performance of the swimmer. However, knowing what to eat while swimming is not always easy because the horizontal position has a direct influence on digestion. Guide-piscine explains what foods to favor before and after a swimming session.

The importance of eating well before swimming

While eating well is important for the practice of any sport, it is even more important for the practice of swimming. In fact, when you swim, you are in a horizontal position and your stomach is in motion. It is therefore not ideal for digestion and it is not uncommon to have gastric reflux when swimming and getting lifeguard certificate. Also, note that swimming is a very energy-intensive sport. You spend an average of 600 Kcal per one-hour session at moderate speed. It is therefore important to provide your body with a little “fuel”. Obviously, if you swim for 15 minutes at a slow pace, you will need little energy. You must therefore adapt your diet and also the schedules of the session. During a competition, favor foods that release energy gradually. On the other hand, on a daily basis, it is preferable to eat a meal that is easy to digest and low in fat.

Before swimming

Prior to training, focus on foods high in carbohydrates such as pasta, rice, fruits, and bananas. Bread and ham are also great because they are easy to digest, but be careful to eat small portions so as not to overload the stomach. The ideal is to eat between 3 and 1 hour before swimming. If this is not possible, then eat an energy bar or some cookies. Also, remember to hydrate yourself well throughout the day. Try not to drink too much before swimming to keep the stomach light and avoid orange juice which causes gastric reflux.

After swimming

While many swimmers skip this step, it is important to eat within 20 or 30 minutes after the session to replace nutrients lost during training. It is also important to promote muscle recovery. If you swim mid-morning or afternoon, have a snack after the session. You can eat an energy bar, a fruit, and drink an energy drink. If you swim in the late morning or late afternoon, eat protein during your meal to promote muscle repair and recovery. If you train in the morning, know that it is important to eat well throughout the day to avoid small bursts of fatigue.
Go to the swimming pool in winter
In winter, we are more easily subject to bacteria and viruses, which does not always encourage us to continue swimming in the pool. However, the benefits of swimming remain the same during the winter, even in the event of a cold!

Swimming in winter: not recommended

Admittedly, it is obligatory to discover oneself to go swimming in the swimming pool, and yet, it is not at all advisable to go there during the winter. If you go to an indoor swimming pool, the temperature of the water and that of the outside are stable and comfortable, so you do not risk anything by going swimming regularly.

On the other hand, it is true that you must absolutely remember to dry yourself as well as possible before going outside, especially your head. If your head is still wet when you go outside, you will cool down faster and you will be more likely to catch the germs you are dealing with. If you go to the swimming pool this winter, the only rule of thumb is to dry your head, if possible with a hairdryer, or even cover it before facing the outdoors.

In case of cold

If you have a cold, you may not dare to continue your swimming sessions. However, be aware that doctors do not formally advise against swimming during a cold. The main thing to remember is that you obviously shouldn’t go to the pool if you have a fever. On the other hand, a runny nose or sore throat will not increase if you go swimming, and even if you are tired, know that swimming will allow you to calm down and invigorate you.

However, note that the water tends to lead to the cold, so be careful and prefer to return to the pool at the end of the cold.

In absolute terms, if you are sick and whatever your pathology, know that you can consider going to the swimming pool after the most uncomfortable episode has passed.

To stay fit

Do not doubt it any longer: the pool is undoubtedly your best ally during the winter to stay in shape! Indeed, swimming is famous for relaxing and keeping in shape: going to the nearest indoor pool during the winter will allow you to face this cold season with confidence and with a mind of steel!

Related Posts

Leave a Comment