Swimming Nutrition: Let’s Dive In!

Swimming is a unique sport. It requires endurance, stamina and the ability to keep yourself above water while successfully reaching the wall at the other end of the pool.

It can be relaxing for some, intimidating for others, yet whether you’re a veteran competitor, just joining a swim team, or use swimming for workouts, it’s important to understand how to fuel yourself.

What to Eat Before a Swimming Workout

Like all other sports, swimming requires adequate fuel and hydration in order to achieve the best workout.

Before you head to the pool, it’s important to grab a snack with simple carbohydrates; they’ll provide the energy that your muscles need. If you know your practice is going to be extra intense, focus on consuming a larger amount of carbohydrates.

You should try to eat a snack about 45-60 minutes before practice begins. Some good ideas include:

• Banana
• Applesauce
• Baked crackers, such as Goldfish brand snacks
• Fig bars
• Fruit juice
• Pretzels or crackers

What to Eat After Your Swims

Most people think that protein is the most important macronutrient to consume after a workout. However, consuming carbohydrates post-workout will help to replenish your muscle glycogen stores. That’ll make sure you have adequate energy for the rest of the day.

You should focus on a ratio that uses 2-3 carbs to every 1 unit of protein, and make sure you include hydration when choosing after-swim snacks. The protein will ensure that you are repairing the damage done to muscles during the workout, and the carbs can keep energy up.

Some good post-workout snacks include:

• Turkey or peanut butter and jelly sandwiches
• Chocolate milk
• Greek yogurt and a piece of fruit
• Crackers and canned tuna (or other lean protein of choice)
• Fruit and string cheese

What to Eat During a Swim Competition

Swim meets often last an entire day. It can be challenging to ensure that you get adequate fuel between races.

Be knowledgeable about what foods you can easily tolerate; it’s never a good idea to try something new on race day. When thinking about snacks for a meet, you should aim for a mixture of protein and carbohydrates that you can easily digest.

Some snack ideas include:

• Yogurt drinks and smoothies
• Nuts and fruit
• Protein bars and fruit
• Crackers
• Chocolate milk

Don’t forget it’s also vital to stay hydrated – so drink lots of water. Now it’s time to dive in and get swimming (and snacking)!

Author Kady Harris is a dietetic intern with the Avera Human Performance Center. Get more expert nutrition information from Avera.