A good swimming session requires the right fuel, whether you are a professional swimmer or an amateur. A meal before a swim cannot be too heavy. At the same time, it must be nutritious and give you an energy boost. After a swimming session, it is a good idea to get a regenerating boost of energy in your meal with a portion of carbohydrates and protein. The right hydration is also very important for swimmers. It is a good idea to drink water regularly, even while you are swimming.
A diet of an amateur swimmer vs a professional athlete
If you are at least a little bit interested in swimming, you may have heard about the diet of Michael Phelps, a multiple Olympic medalist, who ate 12,000 calories every day. Swimming is actually a sport that burns a lot of energy. Phelps trained 6 times a week, and spent between 4 and 6 hours in the water. An amateur, or even a semi-professional swimmer, does not need to eat as many calories.
Nevertheless, swimming does require a portion of energy from meals. Because it is never a good idea to go swimming on a full stomach, swimmers should get several smaller meals a day. You’d better eat 4 to 6 smaller meals than 3 large meals.
Why do you feel hungry so fast right after a swim?
Everyone has heard that swimming makes you hungry, but what exactly does it mean? Why do you feel hungry so fast right after a swim (and sometimes even during your swimming session)? Swimming does not burn many more calories than a run, and it clearly triggers hunger much stronger. It turns out it is about the water temperature, or rather about the difference between the water temperature and the air temperature.
When you have physical activity outside, the blood flows from the digestive system and the stomach and goes towards the skin to cool the body more effectively (which is why your face turns red during a run). In case of swimming, the temperature of water is frequently at least 10 C degrees lower than the temperature of the human body. The water surrounding the body is effectively cooling it down. Therefore, while swimming, there is no need to take away blood flow from the digestive organs towards the skin. The digestion doesn’t stop, so you feel hungry almost as soon as you leave the swimming pool.
What should you eat before going for a swim and when?
It doesn’t matter what time you go for a swim, you must make sure you eat something before swimming. Swimming on an empty stomach will not be too good for you. Ideally, you eat a hearty meal about 4 to 2 hours before heading for a swim. It should supply primarily complex carbohydrates. It may also have some protein, a source of fat and veggies.
Sample varied pre-swim meals:
- Whole-grain pasta with tomato sauce and mozzarella,
- Millet groats, roasted chicken breast and grated beets,
- Brown rice, light stew made of lean pork and a cabbage salad,
- Cooked baby potatoes, soy burgers, and cucumber salad,
- Kashotto made of bulgur, minced turkey meat, zucchini and parsley top,
- Baked sweet potatoes, salmon and red peppers salad.
You need to choose the proportions for the sample meals on your own. Carbohydrate products (pasta, grain, rice or potatoes) should represent the absolute majority of your plate (at least a half of it).
It is a good idea to have a large meal some 2 to 4 hours before a swim. Nevertheless, if hunger hits you right before your swim, eat something small that will supply carbohydrates and that is not heavy, such as:
- a ripe banana,
- a wheat bar,
- a fruit bar,
- a few jellybeans,
- home-made oat cookies,
- yoghurt with fruit and granola,
- fruit juice or a smoothie
What to eat before a morning swim?
Many people decide to have a swimming workout in the morning to start the day actively. You absolutely must eat something before a morning swim. Don’t let the 10 extra minutes of sleeping in or the argument that you don’t feel hungry in the morning fool you. A morning swimming session = pre-swim breakfast.
If you go to the swimming pool at 6 or 7 am, you are obviously unable to eat anything 4 to 2 hours before the workout, which is what is usually recommended. In such a case, choose a small nutritious meal that you can eat/drink even 30 minutes before you take the plunge.
Breakfast before a morning swim:
- Banana + a small natural yoghurt + 2 tbsp granola,
- 2 pieces of bread with cottage cheese and jam,
- Overnight oats with dried fruit,
- Sandwich with cream cheese, turkey ham and cucumber,
- Cooked rice with apple and cinnamon,
- Omelet with jam and fruit.
You can obviously follow with a larger brunch after your morning swim.
What foods to avoid before a swim?
Knowing “what foods to avoid before a swim” is as important as it is to know “what foods to eat before a swim”. You should avoid any products that cause digestive discomfort. Since you are in a horizontal position while swimming, you are also more at risk of gastrointestinal reflux or heartburn. You should avoid the following foods before a swim:
- too much fiber,
- fat meals,
- hot spices,
- alcohol,
- large amounts of legumes,
- large amounts of caffeine.
Sample products that you should not eat before going for a swim include: French fries, cheese, bacon or kielbasa.
Those are only general precautions. Avoid anything that causes you digestive discomfort or that makes you bloat. Many people feel such discomfort after high FODMAP products (onions, corn, broad bean, cabbage or broccoli).
What to eat after a swim?
You need to supply energy, electrolytes and protein after a swim. A good post-swim meal is good for regeneration. It is a good idea to have a meal providing approx. 20-25 g protein after a swimming workout. You should have a meal as soon as possible; ideally, within 30 minutes from the moment you’ve left the water. All nutritious meals that combine carbohydrates and a protein source will be great:
- A salad with asparagus spears, barley groats and 2 shirred eggs,
- Potato casserole with chicken and vegetables,
- Stewed cod with rice and pesto with peas,
- Lentils with tomato sauce and rye bread,
- Scrambled eggs with rye bread and vegetables,
- Lean beef steak with potatoes and green beans.
You can also use the recipes for other protein meals for athletes.
A smoothie as a post-swim meal
If you do not have the time to prepare a full meal or to eat it within a short time after your swim, you can get yourself a nutritious protein and carb smoothie. In addition, it is a portion of rehydrating electrolytes. You need:
- a fruit rich in carbohydrates or oatmeal or rye flakes,
- a protein base: milk, kefir, buttermilk, soy drink (or a protein powder)
- a source of regenerative anti-oxidants: forest fruit and berries or green leaves.
Use one of these flavour suggestions:
- banana + milk + cocoa
- beet greens (a real superfood for every athlete) + buttermilk + raspberries
- mango + natural yoghurt + spinach
- black berries + soy drink + honey
- strawberries + buttermilk + oats
- peach + coconut water + a portion of protein powder + kale
Fluid replenishment after a swim
Good hydration means better well-being, regeneration and performance. You may think that you are too tired to work out, yet it is simply the effect of dehydration. Swimmers are among those athletes who are very much exposed to the risk of dehydration.
It is important to you replenish electrolytes and water after a swim. Since you are swimming in water which is cooling and refreshing, you may have a distorted sense of thirst. If you have completed a short workout or a recreational swim (for up to an hour), you do not need special isotonic drinks. All you need is water sipped slowly. Don’t gulp down 500 ml of water either. Take about 3 sips at one go. It is a good idea to have a water bottle with you during your workout and get a sip now and then.
If you treat your swimming workouts seriously, you have several (>4) training units a week or are swimming more than one hour at one session, you may want to consider isotonic drinks for athletes.
What are the best foods to eat before and after a swim if you are trying to lose some weight?
A swimming workout does not need to be used to improve your shape and performance. You can also swim to lose some body weight. Do you need to eat as much in such a case too? Or, would it be better to modify the diet accordingly? Or maybe you should skip the meal before or after your swim to burn more calories?
Even if losing weight is the main reason for swimming, do not skip meals before or after your swimming workout. Not eating is not a good way to lose weight. Obviously you should control the caloric value of your diet and use fiber-rich products: whole grains, legumes, and vegetables. However, you should plan your meals in your weight-loss diet in such a way as to avoid swimming on an empty stomach and make sure you always eat something after your swim.