We can all agree that swimming can be a very tiring exercise. It requires lots of energy and stamina. Most people will normally feel hungry after their swim too. This shows that swimming involves burning lots of calories. Therefore it is essential to know more about a swimmer’s diet. A proper nutrition can improve an individual’s performance, endurance, speed and energy. As everybody requires different amounts of nutrition, find a suitable diet that can cater towards your needs. Below are some basic guidelines for your reference.


General Nutrition Tips

High in Carbohydrates

This will provide lasting energy for you. To maximise nutrition, incorporate the following in your diet:

Whole Wheat & Whole Grains (Cornflakes & Cereals)

  • Fruits (Apples, Bananas & Pears)
  • Dairy Products (Yogurt, Skim Milk & Soy Beans)
  • Toast & Peanut Butter

Consume Lean Meats

This will provide energy as well as strengthen and rebuild muscle cells.

  • Chicken
  • Beef

Avoid Certain Food

Swimmers, in fact everyone, should avoid these food to lead a healthier liftstyle:

  • Fast Food (McDonalds & KFC)
  • Fried Food (Fish & Chips, Potato Chips & Fried Chicken)
  • Sodas (Can Drinks & Fizzy Drinks)
  • Desserts (Ice-cream & Cakes)


Before-Swim Tips

Plenty of Water

Drink sufficient water to keep yourself hydrated as fluids can still be lost even in the water.

Light Meals

It is recommended to have a light snack rich in carbohydrates 2 hours before your swim. This provides the energy required to ensure that you do not wear out. Do not over-eat as it can cause stomach cramps while swimming. Some good choices would be fruits, cereals or energy bars.


After-Swim Tips

Replenish Water

Consume more water to hydrate your body and replace the lost fluids. Sports drinks like H2O or 100 Plus are good choices as well.

Carbohydrates & Proteins

It is essential to have food high in carbohydrates and proteins to help the body recover faster. Little amounts of fats should be consume as well. The following food can help to relieve fatigue and prevent the muscles from soreness later during the day.

  • Eggs
  • Organic Soya Drinks
  • Tofu
  • Potatoes
  • Watermelon