After swimming what should i eat

Water bottles should be taken to training and competitions and placed in an easily accessible location to ensure fluids are consumed regularly.

For most training sessions water is sufficient to meet hydration needs. However, if training for maximum performance, or during very long training sessions, sports drinks can be useful as they provide carbohydrate for fuel and electrolytes and fluid for hydration goals. Swimmers should have a high carbohydrate meal 2 to 4 hours prior to first race of competition. Fluids mainly water should be sipped regularly in the lead up the first race.

To avoid stomach discomfort foods should be relatively low in fibre and fat. Suitable pre-competition meals include:. A small snack can also be eaten up to in the hours prior to a race as a final effort to top up energy levels.

For example:. Swimmers need to make sure that they take advantage of opportunities to eat and drink between events. An eating plan should be developed that fits in with individual competition schedule and includes foods that are familiar.

Competition eating should be practiced during training sessions or intra-club lead up competitions before major events to help identify food choices that will suit best. Away from keeping our bodies fit, it is also one of the exciting competitive sports that we can participate in or otherwise watch from the comfort of our living rooms.

As such, we should make better choices on how we replenish our bodies before and after swimming. Various organizations and institutions have built beautiful swimming pools where professional swim instructors can carry out lessons to beginners and other swimmers who may need their help. There are many swim schools in New Jersey that you can attend to get started on your goal of becoming an expert in the water.

Swimming classes are offered to all ages, both kids and adults. Children as young as two years can be taught how to swim. In this case, moms should accompany them into the swimming pool. On the other hand, adult swimming lessons have a flexible schedule that will enable one to join in at any time. For instance, evening and weekend classes for adults are available at most schools. The flexible schedule provides time for many adults to make it to the swimming pool at their convenience.

But as we walk to the pool to swim, what kind of food have we eaten already? According to natural health and fitness expert Brue Baker , swimmers who are training intensely for more than two hours daily should eat four to seven light meals a day.

It should also consist of foods that are easy to digest. Carbs are stored as glycogen in the muscles and liver and is the fuel that our body uses throughout our day — especially during a workout. After the workout, that energy source will be running low and will need to be replaced.

Some good sources of carbs are rice, cereal, pasta, potatoes, beans, peas, and lentils. According to the Academy of Nutrition and Dietetics, 0. For someone who is pounds, this adds up to about 75 grams.

This should be coupled with 20 to 40 grams of protein. Protein repairs and rebuilds the muscles after the stresses of training in addition to warding off soreness. The building blocks of proteins are amino acids, which are the main components of muscular growth and repair.

Diana Goodwin of Aquamobile tells us that protein also supports and boosts the immune system as well as quenches those annoying hunger pangs that plague swimmers during practice. Some sources of protein are lean meats, fish, eggs, and low-fat dairy.

Swimmers should also drink water often to stay hydrated, sipping on their water bottles throughout the day to replenish sweat loss yes, it is possible to sweat in the water. While most athletes consume enough sodium in a normal diet, you can sprinkle some salt and glucose to your beverage for absorption and replenishment. Nutrition is everything. The day before the meet, the swimmer should eat foods that are high in complex carbs and drink fluids often.

Eating breakfast kick-starts your metabolism and helps your body prepare for what is to come while helping maximize performance and training. Eat something light and easily digestible such as cereal, oatmeal, banana, toast, fresh fruit or yogurt. If you really lack appetite in the morning, Sport Dietitians of Australia recommends drinking a liquid meal, such as milk tetra packs or smoothies. The swimmer should eat a high-carb meal two to four hours prior to a practice or meet.

The meal should be low in fiber and fat. Examples are whole grain cereal with milk, fresh fruit or oatmeal with banana or cinnamon.

One to two hours before, the swimmer should follow up with a light snack such as fresh fruit or a sports bar. The swimmer should make sure to eat and drink between events to aid in recovery and to ward off dehydration. If the swimmer has less than one hour between events, the snack should be light and easy to digest. Sport Dietitians of Australia recommends juice, yogurt pouches and small pieces of fresh fruit.

If the swimmer has more than one to two hours between races, they can fuel with the following: pasta, sandwiches whole grain or whole wheat bread and organic meat or sushi.

After a race or practice, the swimmer needs to eat as soon as possible for recovery. Snacks should consist of complex carbs and proteins, not simple sugars or foods high in fat. Taking protein on board after exercise provides the building blocks amino acids for growth and repair, and can reduce muscle soreness the next day.

The following are good examples containing both carbohydrate and protein. Consider combining snacks or increasing the portion sizes after intense training:.

How much should you eat? Although the answers to many of the above questions include carbohydrate, it is important to adjust your daily intake depending on your training. When managing your weight, try to get most of your carbohydrates from Low GI foods at mealtimes, rather than lots of higher GI snacks.

These will also keep you feeling fuller for longer. Use your meals for recovery following your swim, instead of adding in extra recovery snacks, which increase your total energy calorie intake for the day.

This may take more planning to coincide swims with mealtimes. Here are some higher protein options for recovery meals: Griddled chicken with quinoa Greek salad Fruity lamb tagine Turkey burgers with beetroot relish Warm quinoa salad with grilled halloumi.

What to eat before your cycle What to eat during your cycle What to eat after your cycle What to eat before your swim What to eat during your swim What to eat before your run What to eat during your run What to eat after your run.