Swimming can be a demanding sport that requires proper fueling to optimize performance. Whether you are a competitive swimmer or a recreational swimmer, understanding how to fuel your body for swimming is essential to performance and even enjoyment. Read on for our structured guide on how to fuel effectively for swimming.
What should you eat before swimming?
Prior to swimming, it is important to consume a balanced meal that includes carbohydrates, protein, and healthy fats. Carbohydrates provide the necessary energy for your swim, while protein helps with muscle repair and recovery. Opt for easily digestible foods such as oatmeal, yogurt, fruits, or whole grain toast. We recommend consuming this meal around 2 - 3 hours beforehand.
A 'top-up' of carbohydrates 30-60 minute before the start also ensure blood glucose levels are high enough and you're ready to perform when you start. The VOOM Pocket Rocket covers this nicely, with 45g of carbs in the whole bar, which can easily be split into 4 chunks. Use the Beta Blast to give yourself a kick start; beta alanine reduces lactic acid build up meaning you can go harder for longer.
How much water should you drink?
Hydration is key when it comes to swimming. Make sure to drink plenty of water throughout the day leading up to your swim as it can be difficult to take on sufficient fluid whilst swimming, especially open water. If possible during your swim, take sips of water when you can to support hydration. Dehydration can negatively impact your performance, and become a safety risk in severe circumstances.
Electrolytes are also crucial for hydration and maintaining fluid balance in the body, as well as a host of other functions, including nervous function and muscle contraction. Consuming an electrolyte drink 2 - 3 hours before starting your swim can help ensure you are well hydrated before starting. In warm conditions we recommend a 1 - 2 servings of VOOM Hydrate per hour to replace lost electrolytes.
Should you eat during longer swim sessions?
If you are swimming for an extended period of time, such as with open water challenges, it may be beneficial to consume carbohydrates to refuel your body on the go. Generally sport science research suggests for activity upwards of 90 minutes consuming carbohydrates during the exercise can aid performance by helping maintain blood glucose levels.
Opt for easily digestible snacks such as energy bars, bananas, or carbohydrate drinks. This is obviously easier when training in the pool and snacks or energy products can be left on the end of your lane, but may be more difficult in open water. If you have a support boat or kayak with you, a carbohydrate drink, such as Fusion Fuel can be an easy way to take on energy whilst also boosting hydration. Fusion has 90g of carbohydrates per serving so this can be sipped on over the course of 60, 90 or 120 minutes to maintain blood glucose levels.
What should you eat after swimming?
After your swim, it is important to refuel your body with a combination of carbohydrates and protein. This will help with muscle recovery and replenish glycogen stores which will have depleted during your activity. Consider options such as a protein shake or smoothie, grilled chicken with quinoa, or a turkey sandwich on whole grain bread. If these aren't immediately practical a protein bar such as VOOM RecoverFudge can be a great way to get some protein in quickly to kickstart muscular recovery.
By following this fueling guide for swimming, you can optimize your performance in the water and ensure that your body has the necessary nutrients to support your swim sessions. Remember, proper nutrition plays a crucial role in your overall swimming performance.
