Competing swimmers train intensely. They expend energy quickly. That is to say, what they eat is as important as the way in which they train.
Nutrition influences performance, recovery, and concentration. The correct meals can improve endurance, enable faster recovery of the muscles, and maintain swimmers on an even keel in the pool. The incorrect ones? They slow all processes down.
Swimmers do not require a rigid or fashionable diet. They require straightforward, consistent fueling that keeps pace with their training.
What to Eat Before Practice or a Meet
The body of a swimmer requires energy that comes on at the right moment—not ahead of time, not behind.
A good pre-swim snack should be:
- Light, not heavy
- Easy to digest
- A combination of carbs and a bit of protein
Examples:
- Half banana with peanut butter
- Oatmeal with berries
- Whole grain toast with a piece of turkey
- Plain yogurt with a drizzle of honey.
Consume too much close to swimming time and it can lead to cramping or sluggishness. 60-90 minutes prior to entry into the water is the sweet spot.
In Long Meets or Double Practices
If your swimmer has back-to-back events or long sessions, they’ll need more than water to stay strong.
Useful grab-and-go items are:
- Orange slices
- Applesauce packets
- Chemistry
- Rice cakes
- Energy bars with simple ingredients
Skip greasy meals, sugary beverages, or highly processed foodstuffs. They will be enjoyable in the short term but will not serve you well in the long term.
Post-Swim Recovery Matters Too
What food swimmers eat after practice or a swimming meet assists in restoring muscles and replenishing energy reserves.
Post-swim meals should include:
- Lean protein such as chicken, tofu, or eggs
- Carbohydrates such as brown rice, pasta, or sweet potatoes
- A small quantity of beneficial fat
Chocolate milk really is an excellent recovery beverage. It contains the optimal amount of carbs and protein, and it’s gentle on the digestive system.
Hydration is also important. Water is essential. For hot days or longer sessions, an electrolyte beverage might assist, but it doesn’t have to be elaborate.
How We Talk About Food at The Swim Academy
We put nutrition in simple terms at The Swim Academy. We’re not in the business of causing stress. We’re here to help swimmers with straightforward guidance that makes them feel strong, centered, and solid.
We discuss with swimmers and parents on a regular basis regarding smart food intake, meal frequency, and what to eat prior to meets. We also promote open communication—since all swimmers are unique, and food should never be a cause of stress.
Whether your swimmer is preparing to take on a significant meet or simply wishes to be more energized during practice, we’re here to assist throughout the entire process.
Contact us today to find out more about our programs or to book your swimmer’s next session.