What Swimmers Should Eat Before, During & After Swimming
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- Опубликовано: 19 май 2024
- Fuel your training with the right diet! Registered Dietician Maggie Evans shares her nutrition tips for swimmers.
Follow Maggie on Instagram ➡️ / swim.nutritionist
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About Fares Ksebati:
Fares is the Co-Founder and CEO of MySwimPro. He is an internationally recognized swim coach, American Swim Coaches Association Fellow and USA Triathlon certified coach. Fares is 3x U.S. Masters Swimming National Champion and competes internationally in pool and open water races. He is passionate about empowering people to reach their personal fitness and life goals! Follow him on social media: @faresksebati
Chapters
0:00 Intro
1:56 What to Eat Before Swimming
4:06 How to Fuel During a Workout
5:34 Hydration Tips
7:38 Choosing the Right Fuel
8:55 What to Eat After a Workout
11:47 What to Do if You’re Hungry All the Time
13:13 How to Fuel for Doubles
15:00 Eating at Swim Meets
18:10 #1 Nutrition Tip Contact for business inquiries: dan@myswimpro.com 
Спорт
What's your go-to post-swim meal? Share below! Follow Maggie on Instagram ➡️ instagram.com/swim.nutritionist/
Chocolate milk, fruits, and some carbs
Tuna sandwich, tea, and a banana
Directly post swim : whey protein and carb drink, easily digested. Then I shower and transit to the weight room.
I don't understand why you need to eat more carbs after a heavier workout. I get that carbs give a lot of energy, but why is it needed for recovery? Shouldn't you be eating the carbs _before_ the swim, to give you energy for it?
Swim, Eat, Sleep. Repeat! 🥘
Yesssssssssssssssssss
Yes!!! 😁😁
Yesssss
Also drink!!!
Sir, I have a question that I got struck off from practice for 10-15 days due to health issues and I have my nationals in just one month. So what I can do for recovering very quickly? Pls tell me.
My event is 100 yards breaststroke. So what I can do I have lost my endurance, strength, muscles. Everything needed to perform.
I swam over 140 km in October. I found trainerroad's "how to fuel for" RUclips video super helpful, definive and clear.
Thank you for the suggestion!
@@Abraham_makes_music basically swam every day. Pre-workout had plenty of carbs and dates 15 min before pool. Had a 25g carb electrolyte containing sports drink by the pool. Did not try to cut weight that month.
Very useful to know thank you
I recommend cliff bars for before or after a swim. They give me plenty of energy. Also, spaghetti with meatball is really good.
Great suggestions!
Thank you!!! This helped a lot for swim team!
Gave me lots of energy 💃🏽
Cliff bars are actually full of sugar 😳 that must have been why I liked them so much for years but no more poison. Been off sugar for over 2 years, would highly recommend 👌
Ugh I don’t like those bars are terrible 🤢🤮
I swim on a very empty stomach, even a snack 2 hours before a session will have me fighting the urge to chunder.
But I fuel slowly throughout my day, I have fruit and nuts after my swim and graze on vege sticks, cheese, crackers and yogurt with seeds. I have my biggest meal of the day about an hour or two after swimming no matter what time of the day, a big brekkie/lunch/dinner. Anything in a junk food category makes me unwell after a workout so I save burgers and the like for non swim days.
Before I swam today I had whole wheat toast with an egg and a slice of smoked salmon. Kept me full and gave me plenty of energy. Great carb and protein snack.
Haven't been in a pool for a year and it breaks my heart :( But thanks for this nutrition video.
We hope you are able to safely return to a pool soon!
Drink water; it will tell you whether you are actually hungry or just want to binge (out of anger or stress or boredom, etc.)
Awesome tips, thank you Maggie!!
OMG!! your question about lost 1 Kg in one swim workout is just what I need to know, I asked about this to my Dr. and he said "is impossible" but actually I was dehydrate!!
Gr8 content, Fares!🙏🏽
Thank you for this great session
Thanks for the tips!
I was just having trouble putting together a proper diet because i swim 6 days a week
Happy to help!
Finally have been waiting for this video for so long
Hope you liked it!
Great ideas and great knowledge. Thank you!
Thanks for watching! Glad it was helpful!
Great Info. Thanks ✌️
I just swam 5000 yards in an hour and 55 minutes I feel so good, swimming is my favorite!
Awesome video, thank you.
Great video with lots of great details and tips! Didn't cover nutrition before a morning swim where have little time before the pool. Maggie looks to be off Instagram now. Any thoughts?
Thanks for the advice !
I eat an avocado at least half of an hour
Before swimming in the morning
It keeps me full even if I have 5 or 6 km
Training
Thanks for sharing!!
I'm 18, 5'5, 106ibs and I want to become a competitive swimmer. I dropped out of school earlier this year. I was in a private school that didn't offer any extra curriculums. I have ADHD so after elementary school my mom put me in private schools. I was in 9th this year, but idk if I should go back to school like high school or go into college.
I'm learning to swim in rough water ocean, i swim for an hour without breakfast just coffee and 2-3 glasses of water before swimming and it feels great, after the swim then i eat my breakfast.
D
Lol she can't stop smiling. Nice lol. Great energy
I always feel dizzy after 30-45 minutes of training specially when I start swimming on my back. The following day to a one hour training, I feel very exhausted, tense neck muscles, and often headaches.
Interesting. I always swim on an empty stomach. I swim 5 days a week for an hour. I also eat one meal a day. I hydrate plenty during the day before I swim.
Strength and technique in the pool is always improving (thanks to this app/youtube).
Food before a swim makes me sluggish and slow in the water.
I like - semi filled gut! Hence; no cramps - helps burn fat - can swim - quick and distals.
Eat snacks not a whole meal
I'm training for a 12k lake crossing - what would you recommend in terms of food before, during and after the swim? How often would you "eat" during the swim? I'm not a super good swimmer, I plan on swimming about 3k an hour.
@Dankenstein Gonna be rough dragging along both a BBQ and a fridge
ALL MY QUESTIONS WERE ANSWERED BY THIS VIDEO. AWESOME QUESTIONS AND EQUALLY GOOD ANSWERS
Glad to hear that, Abhishek! Thanks for your support!
I have collagen peptides and MCT oil in my coffee on my hour drive to swim in the morning. Then an orange or apple and nuts and a cheese stick on the way home. Then just an early supper around 4pm. I have been wondering if that is enough calories at age 64, swimming 1-2 hours, 3x a week.
Been looking for a video like this!
Same
Excellent comments. Many thanks
Our pleasure!
if i swim during my intermittent cycle is it ok to have a bullet coffee right after my workout?
I wake up and weigh in, bring three 23.7oz bottles to the pool at 0430. Swim, drink, Swim, drink, Swim, drink. I leave with them empty at 0730, I weigh myself at 0800 and am still about 1 to 1.5 pounds lighter! Definitely sweating alot during the swim...
Thanks a lot
Glad you enjoyed it!
I see some ppl say have Greek yogurt and granola. But what about the sugar ?
What should I eat during a 9 mile open water swim. Be in the water 5 hrs.
absolutety the best guidence for swimmers in the quarantine. could you please tell me your address in the instagram?
My 7 yo daughter everyday swim for 1.5 hours. Before swim she has a glass of milk, or one pancake, or small cereal bowl, boiled egg atleast 1.5 hrs !
But once she’s done, she’s all hungry. She eats small chicken salad portion, or peanut butter bread kinda thing, or maybe an apple, some nuts or sushi… is it okay?
Coz I don’t find the diet that great. I want to have this discussion with her coaches, but they all tell me to feed everything she likes. She loves sugar, and I can’t everyday eat her all sweet items post workouts everyday!
Pls suggest some food foods.
If I’m trying to loss weight should I opt for a more protein va carb replenishment snack or before swim fuel snack?
I think protein before swimming (Maybe a boiled egg, omelette etc) and carbs (fruits, bread etc) afterwards :) i am in the same position as u are, turing to lose weight and swimming is my exercise. I have the impression that the body benefits the best from taking in some protein before exercise, helps maintaining your muscles, And healthy carbs to make you feel full and satisfied afterwards
@@maritajonassen8094 oh wow. That’s good to know I just started my swimming and dieting journey seriously. So I’ll be taking that into my routine. Thank you.
Lol her facial expressions and way of speaking cracked me up
is gatorade good? because ive heard that its unhealthy
If I understand what you said, all you have to consume must be light...right?
I recommend a lot of high quality ground beef such as tri tip or angus, Greek yogurt with chia seeds, nutrigrain bars, water. Tortilla chips are great with beans. Guacamole.
I guess healthier options may be chicken , oatmeal, berries. But honestly you gotta be able to eat on the go.
Thanks for the tips! Those sound delicious :)
For 2 hours swimming practice would lemon juice in water would help
What about "you will get cramps and drown" when you swim after lunch?
shes talking about like 3 hour swims, which lol yeah ok maybe in a year or 2, but what about SHORTER than an hour even? what would be best to eat for that/after that? and what happened to her insta?
I am not recovering well after swimmimg for an hour. I get pain or muscle fatigue for next 2 days which makes me little unconfident about my goals.
Hi there! So sorry to hear that. What kind of workouts have you been doing, and have you talked to your doctor?
Thanks!
I have been doing pull-ups pushups and resistant band rehab exercises.
good content but her microphone quality can be better~
Can you swim on an empty stomach?
You sure can. I do that often and even though it seems like you might not have energy or feel uncomfortable, it's actually the opposite. You will feel very light and energetic. Just eat something clean and healthy after your swim.
Is a boiled egg and a peanut butter and honey sandwich too much to eat before and an hour long swim practice?
Idk if that's a weird thing to eat before swimming, but my coach told me that eating a peanut butter and honey sandwich is good before swimming😅 I usually eat half of a peanut butter and honey sandwich
A Nutritionist seems like a dream girlfriend honestly. Maybe because I forget to eat half the time.
...
M. E.: YAH, [...].
F. K.: Totally. [...]?
*repeat*
Toastmasters could help. Also, many young women speak with an intonation where they end sentences with a question, rriighttt?.....
אני שוחה ב6 בבוקר במשך שעה
מה מומלץ לאכול בבוקר מה כדי לי לאכול לפני האימון??
הנה כמה דוגמאות myswimpro.com/blog/2020/11/03/what-swimmers-should-eat-before-during-and-after-swimming/
I hate facebook. Is there a swim community on Discord?
/mk 72deg 2Hn gel packsz with electrodes i.e. LEDsz /
/for FLASH MSGsz by: thermal - adios / visual exposure sequences /
/for LCDsz - cameras - why wait for - lab top /
Omg those nutrition advices are so outdated and even kinda dangerous … (industrial) cheese sticks ? Gatorade ? A general and priority guideline is 1. Organic 2. Real Whole Foods 3. Alkaline diet 4. Don’t be afraid of Fasting it’s actually gives your power. Hunger is rarely your body telling you you need to eat , it is mostly many other things , like stress compensation, thus the overweight population. 5. Your guts health is extremely important , check it and improve it 6. Everyone is different so everyone should be their own laboratory and try and test and keep or discard any advice … if it’s good or not for you in terms of quality and quantity and timing … that’s why I keep my advice to generalities like organic food because you don’t want poisons pesticides and gmo inside your body, whole food for the same reason , no industrial crap, alkaline diet because it is anti inflammatory … yes fruits … and dates is the best advice she gave here !
This guy just changed the name of his channel
How often you need juice, sport drinks and/or sugar: Never!
Hi! If you don't mind me asking, how come?
The fewer processed foods we eat the better. We are seemingly a nation of pre-diabetics. Eat whole fruit; avoid juices, sodas, and alcohol. Eat adequate protein and saturated fats. To the extent possible, avoid seed oils, and grains, too, for optimal health. Do move about. Swimming is great exercise, especially when combined with other strength regimens. That’s my view. Thank you for asking.
That would be Dr. Einstein to you. And thank you for your courtesy. Yes, fruit should be eaten in limited quantities.
Yes, fruit is good in limited quantities for those not suffering blood sugar issues that seem to plague more than half the population. Best to avoid grains, seed oils and all processed foods, limit or exclude most vegetables, and enjoy the benefits of fatty meats. That’s my take. Maybe we can consider this up again in twenty years and see how everyone is doing? Wishing you the best.
Cannabis is terrible the munchies are intensified after a swim 🤣
First
Bruh crackers fruits 😂😂😂 I eat a intire chicken and I'm still tired and I do wait 4 hours
2nd
Nice!!
I am sorry for the obese person you posted drinking water... unfortunately I can tell you as a RN much damage has alrey been done ... why people wait to be that obese before doing something;
You’re a nurse? Nasty comment for a nurse.
iloveyou Maggie Evans 🥰😘
End'Ur' -- Experienced once; under water school. Spartaa
Awesome tips, thank you Maggie!!