What to Eat Before Swimming: Complete 2024 Guide

Swimming is a full-body workout that demands both endurance and strength. Whether you're doing laps, training for a race, or enjoying time in the pool, what you eat beforehand plays a big role in how well you perform.

The right pre-swim nutrition gives you energy, helps you stay focused, and prevents early fatigue. You need a balanced mix of carbs for fuel and protein to support your muscles. This combination can make all the difference, especially in a sport like swimming.

In this article, you'll learn exactly what to eat before hitting the pool. Along with advice from our in-house nutritionist, I’ll guide you through the best food choices. This will help you to feel your best and get the most out of your swim. Ready to dive into some pre-swim meal planning? Let's get started!

Pre-Swim Nutrition: General Guidelines 

Good nutrition is essential for optimal performance in the pool. Whether you're training, swimming laps for fun, or competing, what you eat directly affects your energy, endurance, and recovery. The key is to fuel your body properly to meet the demands of swimming. The sport can burn a lot of calories and use up your energy stores quickly.

Consider the Timing ⏱️

Timing is crucial when planning what to eat before a swim. For meals, aim for 2-4 hours before your session. Snacks should be eaten 30-60 minutes before you get in the water. This guideline applies whether you're a competitive swimmer or just swimming for leisure. 

The intensity and duration of your swim matter more than whether you’re competing. If you’re swimming for 20 minutes, a meal several hours before may be enough. But for longer or more intense sessions, a pre-swim snack can help sustain your energy.

Consider Your Energy Needs 🔋

Your energy needs rise during swimming. It’s a physically demanding activity that burns significant calories. Your body relies on glycogen. This is stored in your muscles and liver, and it’s used as a primary energy source¹. 

After extended or intense swims, those glycogen levels drop and need to be replenished. If you feel fatigued during your swim, it might be a sign that you need to refuel with a snack before getting in the pool. Listen to your body – it will tell you what it needs!

Ideal Foods to Eat Before Swimming ✅

Check out this infographic for some ideas on good food to eat before you swim. They represent just a sampling of many great sources of macronutrients.

When fueling up for swimming, it’s important to think about macronutrients – carbohydrates, protein, and fats. Your nutritional needs vary depending on the intensity of your swim, the timing, and even your age. Eating the right balance of macronutrients will give you the energy you need and support your muscles while you swim².

For optimal performance, consider the timing and type of food you consume before swimming. Whole foods generally provide a more natural balance of nutrients, which is ideal for meals consumed a few hours before training. 

However, if you need quick energy closer to your swim, processed options like jelly babies or granola bars may be more effective. These offer easily digestible carbohydrates that can help fuel your performance in the water. Balancing whole foods with quick energy sources can significantly enhance your pre-swim nutrition.

Carbohydrates: Your Primary Fuel for Swimming 🍞

Carbohydrates are your body’s main source of energy. Especially during high-intensity activities like swimming. They fuel your muscles and keep your central nervous system running smoothly. While carbs sometimes get a bad rap, they’re essential. The key is choosing the right types and the right amounts³.

Not all carbs are created equal. Whole grains, fruits, vegetables, and legumes offer slow, steady energy and are packed with fiber, vitamins, and minerals. Processed sugars, on the other hand, provide quick energy but lack the same nutritional benefits.

If you’re eating a meal a few hours before swimming, focus on complex carbs. Whole grains digest slowly and give you lasting energy. For a snack just before your swim, higher glycemic index (GI) foods like fruit or a sports bar provide a quicker energy boost.

Protein: Essential Support for Swimming Performance 💪

Protein plays a key role in helping your body perform well, both in and out of the pool. It's not only important for building and repairing muscles but also for supporting other vital functions like making enzymes and hormones. As a swimmer, getting enough protein can help you recover faster and keep your muscles strong, whether you're doing it for fun or competition.

As with carbs, how much protein you need can depend on your training intensity and goals⁴. 

Protein shakes can also be handy, especially after a swim, to help your muscles recover quickly. So, focus on balance and aim to include protein in your meals to support your swim sessions.

Healthy Fats: Sustained Energy for Swimming 🥑

Healthy fats are essential for swimmers⁵. They support brain health, regulate hormones, and are a crucial energy source⁶. About 20% to 35% of your daily calories should come from healthy fats, like in these foods⁷:

• 🥑 Avocados

• 🥜 Nuts and seeds

• 🐟 Salmon and other oily fish

• 🫒 Olive oil

Avoid trans fats and keep saturated fats below 10%⁸.

Fats are a slow-burning fuel, ideal for longer swim sessions, but less useful for high-intensity swims⁹. Include them in meals a few hours before swimming for steady energy. For pre-swim snacks, keep fat intake low to avoid sluggishness. Balance your fat intake with carbs and protein to get the most out of your swim sessions.

Pre-Swim Snack Options 🍌

If swimming within 30–60 minutes, snacks should provide fast-digesting carbs. A carb-rich snack supplies your body with readily available energy, delaying fatigue by providing fuel your muscles can use immediately. However, this energy doesn’t last long on its own. 

To maintain endurance, especially during longer or more intense swims, it’s essential to have had a balanced meal a few hours prior. This meal helps ensure your body can draw on glycogen stores for sustained energy throughout your session.

Here are a few examples of pre-swim snacks:

• A banana, which is packed with easily digestible carbs and potassium

• Rice cakes with nut butter for a quick carb and protein combo

• An energy gel for fast-digesting carbs

• A sports drink to hydrate and fuel at the same time

• Toast with jam for quick digestible carbs

These snacks help keep your energy up so you can perform at your best without running out of steam mid-swim.

Early Morning Swim Snack Options 🌅

If you're swimming early in the morning and don’t have time for a full meal, a quick snack can still give you the fuel you need. Grab something simple like a smoothie or a granola bar for a fast, convenient source of energy. Both options provide quick-digestible carbs, helping to power your swim without slowing you down.

Hydration: Essential for Swimming Performance 💧

Staying properly hydrated before you hit the pool is crucial. It helps maintain performance and prevents cramping. Even a slight drop in hydration – just 2% of your body weight – can have a significant impact on your ability to swim effectively. It’s important to remember that you can be dehydrated without feeling thirsty, especially when you’re surrounded by water¹⁰!

It’s important to focus on adequate hydration. Swimmers’ hydration needs are higher than those of sedentary people, even though water cools the body and reduces sweat loss. To start practice fully hydrated, athletes should drink 5-7 ml/kg of fluid 4 hours beforehand, with an extra 3-5 ml/kg if urine is still dark¹¹. 

Cold drinks help with temperature regulation, especially in warmer water. After high sweat losses (over 2% body weight) and with short recovery times (under 6-8 hours), rehydrate with about 150% of fluid lost. Adding sodium can boost water retention, especially when paired with carbs.

Myths About Eating Before Swimming 👎

There are plenty of myths surrounding eating before swimming, but it’s important to separate fact from fiction to optimize your performance. Here are some common misconceptions:

Foods to Avoid Before Swimming 🚫

When preparing for a swim, it’s important to be mindful of what you eat. Certain foods can lead to discomfort and hinder your performance in the water.

🌶️ High-Fat and Spicy Foods: Heavy meals rich in fat or spices can cause indigestion and discomfort while swimming. These foods take longer to digest, which can leave you feeling sluggish or bloated. Opt for lighter, easily digestible snacks instead, especially if you're swimming soon after eating.

🍷 Caffeine and Alcohol: Moderate caffeine intake can boost your performance by enhancing focus and energy. Just avoid it if you are sensitive to caffeine. Just remember to stay well-hydrated if you choose to have caffeine before your swim. As for alcohol, it’s best to steer clear, as it can dehydrate you and compromise your ability to swim effectively.

Top Tips: Nutrition for Competitive Swimmers 🥇

Competitive swimming demands a different approach to nutrition compared to leisurely swimming. The intensity and duration of training sessions require careful planning to ensure optimal performance in the pool. 

Here are some top tips to keep in mind:

• 🌾 Fuel up with complex carbs: This fills glycogen stores and sustains energy during intense training. Whole grains and starchy vegetables provide this steady fuel, but they take time to digest. Eat these well before your swim, and add quick-digesting carbs right before or during training to maintain energy throughout.

• 🍌 Incorporate snacks between training sessions: It’s crucial to have snacks between workouts that focus on simpler carbohydrates. These quick-digesting options, such as fruits, rice cakes, or sports gels, provide immediate glucose that’s ready to use in your next training session.

• 🥤 Hydrate constantly: Staying hydrated is vital for performance. Make it a habit to drink water throughout the day, especially before, during, and after training sessions. This will help maintain your energy levels and prevent cramping.

• 🧐 Test your pre-race nutrition in training: Experimenting with your pre-race nutrition during training is essential. This allows you to see how different foods affect your performance and helps you find what works best for you on race day.

• 🍴 Balanced recovery nutrition: After training or competition, focus on balanced recovery nutrition that includes protein, healthy fats, and carbohydrates. This helps repair muscles and replenish energy stores, ensuring you’re ready for your next swim.

Best Things to Eat After Swimming 🍴

After a swim, it’s essential to refuel with recovery-focused meals that are nutrient-dense. The right post-swim nutrition helps your body recover, rebuild muscle, and replenish glycogen stores. A balanced post-swim meal should include carbohydrates, protein, and fluids. You can find more detail in our deep-dive on what to eat after swimming. 

• Carbohydrates: Replenish glycogen stores with complex carbs like whole grains, sweet potatoes, or brown rice. Fruits such as bananas or berries provide quick energy and are rich in vitamins.

• Protein: Aim for lean protein sources to repair muscle tissue, such as chicken, fish, eggs, or plant-based options like beans or tofu. About 20-30 grams (depending on your body weight) of protein post-swim is ideal for recovery, but evidence suggests that there’s no upper limit for protein intake¹⁶.

• Fluids: Replenish lost fluids to prevent dehydration. Water is essential, but drinks containing electrolytes can be beneficial after intense swim sessions.

FAQ

What is the best pre-swim meal?

A good pre-swim meal includes complex carbohydrates and lean protein. Options like oatmeal topped with fruit and nuts or a smoothie with spinach and banana provide energy and nutrients for your swim. Aim to eat about 1-2 hours before swimming for optimal digestion.

Can I swim on an empty stomach?

Yes, you can swim on an empty stomach, but it might affect your energy levels and performance. Eating something light, like a banana or a small smoothie, can help provide a quick energy boost without weighing you down.

What should I eat if I have only 30 minutes before swimming?

If you have only 30 minutes, opt for fast-digesting carbohydrates like a banana, rice cakes with nut butter, or an energy gel. These snack options provide quick energy and are easy to digest.

Why do I need to avoid certain foods before swimming?

Avoiding certain foods, like high-fat or spicy meals, can prevent discomfort and indigestion while swimming. These foods take longer to digest and may cause cramping or bloating during your workout.

References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC5872716/

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3. https://hms.harvard.edu/news-events/publications-archive/brain/sugar-brain

4. https://pmc.ncbi.nlm.nih.gov/articles/PMC5753973

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7. https://pmc.ncbi.nlm.nih.gov/articles/PMC6628852/

8. https://www.who.int/news/item/17-07-2023-who-updates-guidelines-on-fats-and-carbohydrates

9. https://pmc.ncbi.nlm.nih.gov/articles/PMC7767423/#sec5-biomolecules-10-01699

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11. https://pmc.ncbi.nlm.nih.gov/articles/PMC5772075/

12. https://www.redcross.org/take-a-class/resources/articles/eating-before-swimming-myth

13. https://scholarworks.bgsu.edu/cgi/viewcontent.cgi?article=1145&context=ijare

14. https://www.researchgate.net/publication/262927649_Nutrition_for_Swimming

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16. https://pubmed.ncbi.nlm.nih.gov/38118410/