Swimmers usually don’t have that much time to eat before or after a swimming session. Typically swimmers eat a meal with some sort of protein, vegetables and a form of carbs in the morning.
Some meal ideas include:
– an omelet with cheese, onions, bell peppers, tomatoes and spinach with a piece of bread
– a tuna sandwich with a side of vegetables
Carbohydrates (e.g. bread) shouldn’t be eaten after swimming but instead, it should be eaten before, as carbohydrates give you energy. The amount of carbohydrates you eat after swimming should be limited.
Protein should be eaten right after or before swimming to help with building muscles. If you don’t eat a source of protein your muscles won’t be ‘fed’.
Eating vegetables helps speed up the recovery of a workout. It also helps with the maintenance of your body.
Usually, protein and vegetables should be eaten after a swimming session. However, since there usually isn’t time to eat after a session this will help making sure you have everything you need to supply your body with energy and keep it healthy.
Information was supplied by a local nutritionist in Oman.