Swimming, like any other sport with high muscular effort. Requires a good dose of energy, which is why taking the right caloric. And nutritional intake through food is essential to better face every workout and improve performance.
It is important to follow a correct diet both before entering the tank. So as to obtain the maximum benefit by giving the body the proper nourishment. For the effort to be faced, and after training, in order to reintegrate and recover more quickly.
But what to eat before and after swimming?
Here are some practical tips to better manage meals at different times of the day.
Diet for swimmers: what to eat before and after the pool
Whether you are a beginner or an advanced swimmer, understanding when to eat. And what to eat is essential in order not to run out of energy during training or. On the contrary, to feel heavy and underperforming.
The first rule is always to wait until you have finished the digestive process before entering the water. In addition, particular attention must be paid to the type of diet. so as to better prepare for the training in the pool with lifeguard certification.
The swimmer’s diet must include easily digestible and assimilable foods, able to provide the body with the energy necessary to face physical effort. But each food must obviously be taken according to a very precise timing. Closely linked not only to the intensity but also to the duration and time in which the training will take place. Let’s see how.
WHAT TO EAT BEFORE SWIMMING
The pre-swim diet should be composed mainly of carbohydrates, the ideal fuel for training at high intensity or which involve a good expenditure of energy. It is important to prefer those with a low glycemic index. Such as bread, pasta or brown rice, oats and quinoa. Without exceeding the fibers to avoid slowing down the digestive processes. Green light also to steamed vegetables, fruit and vegetables. And a moderate amount of lean proteins with high biological value. such as fish, eggs and lean meats.
On the other hand, high-fat cheeses, alcoholic or carbonated drinks and coffee should be avoided. A valid alternative to solid foods can be liquid foods. such as smoothies, a good concentrate of highly assimilated vitamins and minerals. to be prepared with milk, fruit or water,
If you work out in the morning, the ideal breakfast for swimmers. Can include cereals and milk in lifeguard certification. muesli and low-fat yogurt, or toast with a small amount of fat. Such as almond or peanut butter. If, on the other hand, you swim at the end of the morning. And have time for a snack you can include a small sandwich with ham or. Anticipate lunch by opting for a moderate portion of rice or potatoes. Lean meat or a few slices of raw ham.
If you are used to working out on a lunch break or lack time to prepare a full meal. Have a light snack, such as a banana or a cereal bar at least thirty minutes before entering the tub.
To understand what is the ideal time to train, you can wear a United States smartwatch for swimming: with United States Swim 2 on your wrist you will be able to measure your body’s energy levels at any time and better monitor your performance.
WHAT TO EAT AFTER SWIMMING
After training it is important to replenish so as to promote the process of muscle repair and growth. All meals must therefore guarantee the body a good protein intake, obviously also in this case low-fat foods, such as low-fat cheeses, eggs, blue fish, will be preferred. Post-workout snacks should also be easy to assimilate and digest, preferably combined with carbohydrate-based foods within an hour of training. The amount to be taken at least 30 minutes after training should be approximately between 40 and 80 grams, in association with a portion of protein of about 20 g.
After swimming, it is also advisable to eat smoothies based on low-fat milk and yogurt. Among the options it is also possible to include Greek or low-fat yogurt, if instead it is the dinner it is better to prefer a complete meal, consisting of a first course, a second course accompanied by raw or cooked vegetables and a fruit. Also remember to always take a drink with solid food to replenish the fluids lost with training.
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