Swimming is a sport suitable for all ages, all gender to exercise. However, to ensure safety for your health, what should you eat before and after swimming?
Swimming not only helps cool the summer but also enhances your health as well as equips with the skills you need to protect yourself when you enter the water. Swimming has benefits such as preventing arthritis, obesity, good for breathing, reducing cardiovascular risk, stroke, diabetes, lowering blood pressure and cholesterol levels. However, to ensure health safety healthily, what should you eat before swimming and after swimming?
Before going swimming
Eat foods that are easy to digest
Before swimming, eat carbohydrate-rich foods to provide enough energy and easy-to-digest foods like vegetables and fruits. In addition, you should only eat a small amount before swimming as well as make sure within 1 hour before swimming you do not eat indigestible food. Because swimming when full will make you feel uncomfortable and nauseous.
According to health experts, you should avoid eating starches, bread, cereals. This is because it takes a long time for your body to digest fiber, so it’s best to avoid foods like whole grains.
Drink enough water
Many people mistakenly immerse themselves in water as the body does not lack water, but on the contrary, the body is still dehydrated. So, before swimming for 15 minutes, we should drink about 200 – 400ml of water to provide enough water for the body.
Smoothie is a great choice to drink before swimming. It provides the vitamins and minerals needed to nourish the body before swimming and is easily digested. You can drink smoothies, juices or water to replenish carbohydrates and proteins for the body.
Although you will lose a lot of energy when swimming, you should avoid high-fat foods before swimming. Your stomach will have to work hard to digest if you eat fatty foods. If you have a balanced diet, your body will be able to store glucose. This glucose will be a source of energy when swimming, even adding energy even after swimming.
Eating after swimming is a way to replenish lost nutrients and provide energy for the body after swimming. This is especially important for the body to regain strength, especially important when long-distance swimming or long-term swimming. If you swim in the morning, you should choose snacks to replenish your energy.
Drink water and eat any combination of carbohydrates and protein. Eat more succulent fruits, apple juice, or orange juice to make timely supplements with vitamin C, beta carotene and other antioxidants.
Eat high-protein foods like fish, lean chicken, turkey and beef, eggs and low-fat cheese to replenish your muscles and regain your swimming strength. Alternatively, opt for whole-grain pasta, fresh fruit and low-fat yogurt for your main meal.