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what are the best foods to eat before and after a swim?

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Everyone knows that swimming is not only a lifesaving skill but a great workout for the whole body. But to get the full health benefits of swimming, we need to give ourselves the right fuel at the right time!

Before a swim, it is important to consume foods that provide you with energy and help you stay hydrated. After a swim, it is important to eat foods that will help you replenish your energy levels and aid in recovery. Here are some suggestions for the best foods to eat before and after a swim:

WHEN to eat before swimming
Everyone has different levels of comfort regarding eating around and swimming. We recommend our swimmers eat at least an hour before their swimming lesson. If you swim too soon after eating, neither your digestive system nor your muscles will get the blood flow levels they need to work efficiently, and this increases the risk of developing indigestion, cramps, and sickness. This usually results in lessons being cancelled.

WHAT to eat before swimming
Good pre-swim foods that supply energy include porridge oats, wholegrain bread, pasta, sweet potatoes, 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, yoghurt, eggs and bananas.

After training: WHEN and WHAT
Our swimmers use a lot of energy in their swimming session, especially if they are using aids in the water as it challenges their muscles and makes them work harder to build strength! Therefore, after a swimming session, we recommend our swimmers eat healthy foods that will replenish energy and nutrient levels within an hour of leaving the pool.

Good food to eat after training includes chicken, turkey, oily fish, peanut butter, brown rice, low-fat milk, and cheese. To restore vital nutrients, it’s important to pair those lean proteins with a wide variety of fresh fruits and vegetables that are rich in vitamins, minerals, and antioxidants.

Remember to also stay hydrated by drinking plenty of water before and after your swim, and to avoid heavy, greasy, or spicy meals that could cause digestive issues while swimming.

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