Quick Dip: What Should I Eat Before Swimming?

A short read for the car journey

Category: Fuel & Recovery  | Read time: Under 2 minutes

Food gives your body the energy it needs for school, growing and swimming. Eating before training can help you arrive ready to concentrate and complete the session.

There is no single meal or snack that is right for every swimmer. What you eat may depend on when you last had a meal, what time you train and how long the session will be.

You may have heard coaches talk about carbs. “Carbs” is short for carbohydrates.

Carbohydrate is one of the body’s main sources of energy and is particularly useful when you exercise. It is found in foods such as bread, cereal, rice, pasta, potatoes and fruit.

If there is plenty of time before swimming, you may have a normal meal. If training is closer, a smaller snack that you already know suits you may feel more comfortable. This could be a banana, toast, cereal or yoghurt.

Eating a large meal just before swimming may make you feel uncomfortable. Arriving very hungry can also make it harder to concentrate and train well.

Plan your food with your parent or carer. Try to notice which foods and timings help you feel comfortable and ready to swim. Food allergies, medical needs and different diets may mean that some swimmers need individual advice from a qualified health professional.

Do not worry if another swimmer eats something different. The aim is to find a sensible routine that works for you.

If you feel hungry, unwell or low on energy before training, tell your coach.

Ask your coach: What should I do if I feel hungry or low on energy before training?

Created by Basingstoke Bluefins Coaching Team