When it comes to swimming, deciding what to eat before a rigorous training session

or a big meet is a common dilemma.

Dive right into the pool without eating or drinking beforehand and you may not have enough fuel in the tank to perform your best. On the other hand, eating too much, or the wrong types of foods, could lead to stomach cramping, indigestion–or worse.

The good news is, it’s possible to be properly fueled for a morning workout without the unpleasant side effects. It’s all about what you eat, and when you eat it.

 

 

Before Your SwimEat a balanced meal 3-4 hours before.

If your swim is later in the day,

try to time your meal so you have adequate time to digest before getting wet.

Including some protein will keep you satiated and may help reduce post-exercise soreness.

Have a carbohydrate-rich snack 30-60 minutes before go-time.

Doing so will top off muscle glycogen stores which provide you with that quick energy

needed during exercise. A few good options include a piece of fruit, a jam sandwich, or low-fiber granola bar.

Eat something, even if it’s early. Over the course of the night your carbohydrate stores,

which your muscles rely on for energy during exercise, have been used to maintain your blood sugar

and provide energy to your brain. Not eating beforehand could cause you to bonk midway through your swim.

Sneak in a carbohydrate-rich snack when you wake up and follow up with a more substantial breakfast after.

If eating early in the morning doesn’t agree with you, have some applesauce or a small glass of 100% fruit juice.

Just stay away from the more acidic juices like orange or grapefruit since they can irritate your stomach.

Wash those carbs down with water. Drink a tall glass of water to help digest

your snack and hydrate before your workout.

Avoid foods high in fiber and fat. Fiber and fat take more time and effort

for you body to digest and can cause an upset stomach, so it’s best to hold off

on these foods until after your swim.

 

 

After Your Swim

Eat within 1 hour. As soon as you get out of the pool, there’s a brief 15-60

minute window of opportunity to get a jump on refueling and rebuilding muscle tissue.

During this time, your muscles are primed to take up nutrients, primarily carbohydrate

and protein that stimulate muscle repair, growth and strength.

To take advantage of this, have a healthy meal or substantial snack that contains

both complex carbohydrates and protein within 1 hour.