Everyone loves swimming, especially in summer. Swimming may seem like a simple recreational activity, but it can be really tiring because you spend a lot of energy using your whole body to swim. These foods, however, are perfect before a swim. They can actually reduce fatigue, hunger and possible cramps with lifeguard class near me.
Snacks and especially meals
As clinical dietitian and nutritionist Despina Marcelo explains, “On a more general level, main meals should include low glycemic index foods and be controlled in protein and fat. “The glycemic index shows how fast a carbohydrate is digested and broken down into glucose, with low glycemic index foods releasing energy more slowly and high glycemic index foods releasing energy faster.”
For main meal preferred:
- a salad with tuna
- a fruit salad
- yogurt with fruit
As for snacks, prefer those that will be easily absorbed and will “strain” the intestine less, such as: - a banana
- a cereal bar
- a handful of dried fruits
Caffeine in controlled amounts can increase your swimming performance without dehydrating you. Alcohol avoided it.
Which foods to prefer and why
1 Fruit
Fruits, in addition to containing vitamins, keep your body hydrated. They are also beneficial for digestion and require minimal preparation for eating. What fruit to prefer? Bananas for potassium, peaches and apricots for fiber and beta-carotene, grapes for antioxidants and oranges for vitamin C.
2 Bars
The bars are ideal for on the go snacks . They can be maintained, providing you with carbohydrates, energy and fiber in a quick and easy way. The less sugar they have the healthier the bars.
3 Carbohydrates
To get enough energy, choose foods high in carbohydrates and foods that do not cause you gastrointestinal problems. Whole meal pasta, whole meal bread or brown rice will keep you full by giving you energy. Complex carbohydrates are rich in fiber, which helps digestion. You can also get a lot of important minerals: Phosphorus which is necessary for the formation of bones and teeth. Manganese that converts food into energy. And magnesium that helps maintain a strong immune system and regulates body temperature. Some good sources of whole grains are oats, quinoa, brown rice and millet. About 2-4 hours before swimming, avoid things that can cause indigestion and bloating such as too much fiber, too much fat, unusually spicy foods, too much caffeine and too much alcohol. In the one hour before swimming, you can eat smaller snacks that are easily absorbed, with a low glycemic index and limited fiber.
4 Proteins
Protein is very important in restoring and replenishing muscles. It also keeps hair and nails strong. Foods high in protein include spinach, beans, nuts, lean meats, eggs and low-fat cheese.
5 Smoothies and soups
Try eating a soup or a smoothie before . Not only is it perfect for hydration, but it also fills you up without making you feel heavy.
How long do you have to wait after a meal to swim?
The dietitian explains that “Everyone has different levels of comfort when it comes to eating and swimming, but in a more general context, let 2-4 hours pass after a large meal and 30 minutes to 2 hours after a snack.”
