Tips around what to eat before and after swimming lessons

04/12/2023 | Written by Nikos Vasilellis in Fitness & Nutrition Tips

Many people know not to eat a big meal before getting in the pool. However, that does not mean you cannot eat anything at all before a lesson.

In fact, eating the right foods at the right time can actually improve your performance in the pool. It is all about knowing what can be helpful to eat before and after a swim. Also, it is good to know what to avoid eating before swimming.

Read on to learn more about beneficial meals and snacks before and after swimming.

The best foods to eat before swimming

Unless you are planning a vigorous swim that lasts for more than an hour, all you will need before a short swim is a light snack. Ideally, that snack will contain carbohydrates to give you some energy to burn in the water.

Here are some great snack ideas to enjoy before a swim:

• One or two pieces of fruit
• Some yoghurt
• A few pieces of cheese on crackers
• A small portion of oats
• Wholegrain toast with your favourite spread
• Unsalted nuts
• A cereal or muesli bar
• Dried fruit
• A small smoothie with fruits and Greek yoghurt

One big mistake we often see swimmers make is to forget a water bottle. Swimming is tough exercise, and you would never go to the gym or work out without water on hand. Therefore, you should always have a bottle of water nearby during your lesson. You can stop for a sip occasionally to stay hydrated throughout your workout.

How long before swimming to eat

As well as planning what to eat before swimming, it is important to keep in mind when you eat.

A snack right as you are about to get into the pool probably will not have enough time to get into your system in time to be beneficial. Instead, aim to eat your light snack approximately one hour before your swim. This gives the nutrition enough time to get into your body to help fuel your exercise.

If you are planning a large swim, you might have a full meal before your exercise. In this case, aim to eat several hours before swimming. This gives your body more time to digest the larger amount of food. It will also help you to enjoy your exercise without feeling too full or getting uncomfortable.

It is also a good idea to gauge how you feel during and after your swim. You can even note down what you ate and when, then mark the really good days and try to repeat that success by eating the same snacks at the same times.

The best foods to eat after swimming

It is a great start to carefully plan what you eat before swimming, but it is also a good idea to think about what you eat after swimming.

During your time in the pool, you can use a lot of energy and work your muscles hard. Therefore, it can be a good idea to replenish your energy and strength through good nutrition.

Ideally, swimmers should look to consume lean protein after getting out of the pool. Fresh fruits and vegetables can also be great for extra vitamins and minerals.

Here are some of the best snacks and meals to enjoy after swimming:

• Lean chicken or turkey on brown rice
• Oily fish on brown rice
• Peanut butter on apple slices
• A banana
• A veggie platter
• Water or a sports drink to rehydrate

Eating a snack or meal within an hour of leaving the pool can help to replenish your body. Whatever you eat, opt for nutritious foods that provide healthy fuel.

What not to eat before swimming

It is important to think about what to eat before you swim. Just as important, however, is avoiding certain foods before getting in the water.

Generally, it is best to avoid any food that could potentially upset your stomach. This could be anything overly spicy, fatty or sugary. These foods could lead to cramping, bloating or discomfort during your time in the pool.

It is also best to avoid foods that are very high in fibre before swimming. High fibre foods are not bad for you, but they release their energy so slowly that you might not benefit from them in the pool.

Here are some top examples of foods to avoid before swimming:

• Spicy foods such as pepperoni
• Highly fatty foods such as pizza
• Ice cream
• Caffeinated drinks such as coffee
• Alcohol
• Highly sugary foods (be wary of muesli bars that are high in sugar)

If there are certain foods that you know might upset your stomach, also aim to avoid them before swimming.

As your personal swim instructor, your Nereids coach is there to help you get the most out of your time in the pool. 

Find out how our private lessons work here, or enrol online today to get started and improve your skills and confidence in the water.