Nutrition Guide – Swimming

Nutrition is often overlooked by swimmers as it can be a challenge to stay fuelled in the water. However, that doesn’t mean it is any less important.

If you’re looking to improve your swimming performance and post swim recovery, then consider crafting your own personalised nutrition plan. A well-crafted training diet will make sure you have the right fuel to achieve your best performance.

Before

The day before:

The day before an event you should aim to eat foods that contain complex carbs, and drink plenty of fluids to maximise your electrolyte stores.

It is best to stick to foods you know and avoid big meals, overeating will only make you feel lethargic.

Foods with Complex Carbs:

• Porridge
• Brown Rice
• Sweet potato
• Whole wheat bread & pasta
• Apples
• Bananas

On the day, pre-swim:

For breakfast eat something light and easy to digest such as cereal, porridge, toast, fruit, or yogurt.

If you struggle to eat or don’t have much of an appetite in the morning, drinking something like a smoothie or meal replacement can be a good alternative.

33Fuel Elite Meal Replacement   

'Whether you're an elite athlete or a hard-charging amateur, this meal replacement is crafted to fuel your body with everything it needs for energy, recovery, focus, inflammation management, and overall health support.'

No matter what time of day your practice or race is, make sure to try and eat at least 2 hours beforehand. This should be a high-carb meal low in fibre and fat.

Near the start of your swim you may wish to top up with a light snack such as a piece of fruit or one of your favourite energy bars or gels.

During

Fuelling your swim is crucial for sustaining performance and endurance, particularly during longer sessions lasting 60 minutes or more. As you swim, your body taps into its glycogen stores, which serve as the primary source of fuel. Without replenishing glycogen adequately, you may experience fatigue, diminished focus, and a decline in swimming speed.

If you’re taking part in multiple races, then you should make sure to top up in between events. What you can eat depends on how much time you have between races. If you have less than an hour stick to a light snack like fruit or yoghurt, some swimmers find that this is the perfect time for energy gels.

Hüma Chia Energy Gel

The Hüma energy gels are made from 100% natural ingredients reducing the risk of GI upset, something that you really want to avoid while swimming.

Containing 100 Calories, 22g Carbs, and 105mg Sodium, these gels are a great quick source of energy to grab between races.

If you have 1-2 hours between races, then you can eat something a bit more substantial as your body will have time to digest this. For example, a sandwich or pasta- make sure to stick to wholegrain bread and pasta.

After

After a swim, whether training or event, you should think about starting your recovery straight away.

Some swimmers will head straight home to eat a full recovery meal. Others prefer to kick things off with a recovery drink, leaving solid food till a bit later.

Whatever your preferred strategy, you should ensure that you’re getting enough carbs and protein to top up energy stores and aid muscle repair and growth.

It’s also important to replenish electrolyte stores to prevent dehydration. While you’re in the water it can be hard to tell how much you’re sweating but trust us you will be sweating, so don’t let hydration be an afterthought!

226ERS Recovery Drink

‘The 226ERS Recovery Drink is a high-quality recovery shake designed to optimize post-exercise recovery and assists with performance for athletes and fitness enthusiasts. This specially formulated drink combines amylopectin sourced from potato starch and concentrated whey protein from grass-fed milk, ensuring the highest biological value of nutrients. The whey protein is derived from cows that are raised on grass, without the use of antibiotics or growth hormones, preserving the natural biological characteristics of the whey peptides.’

Infinit :REPAIR

‘REPAIR is a meticulously crafted post-workout protein recovery drink mix tailored to restore muscle glycogen levels and facilitate a sustained release of protein for optimal muscle mass maintenance. Designed to be consumed immediately after exercise, this blend combines various carbohydrates and three complete proteins to deliver rapid and prolonged nourishment to the muscles.’

Related Articles:

The Benefits of Open Water Swimming

The Importance of Pre-Swim Nutrition

Hydration Guide for Swimmers