Before we get in to the main subject of our blog, we thought you might be interested to know that Adam Peaty has teamed up with Quorn to promote healthy protein! Just before you read the full blog article on "What to eat before and after a swim", watch the video to find out why Adam Peaty is cooking with Quorn, and how he uses nutrition as part of his training:


Swim Fitness Nutrition

Learn about which energy rich foods which will aid you to swim longer, and which foods to avoid! Check out these top tips for smart eating before and after your swim sessions.

Get prepared for optimal performance, learn about what to eat before and after your swim to enhance your training.

Fitness or Competitive?

Ideally, what you're eating before and after your swim will depend on your goals. If you're swimming for fitness you'll want something a bit different than if you're training to be the #1 competitor at your next championships.

Fitness swimmers will benefit from a low fat easily digestible meal before their swim, whereas competitive swimmers require different foods that release energy progressively to keep them going at full steam for longer!


What should I eat before a swim?

Well, carbohydrate-rich foods are a fantastic source of energy! Eat a small amount of carbs bfeore hitting the pool. In doing this, you'll reap the benefits of carbohydrates' slow release of energy throughout your swim, helping you to carry on for longer before becoming fatigued. Always ensure you have plenty of time to eat before your swimming session starts, ideally you'll want to leave up to an hour in-between eating and jumping into the pool (the main reason being to avoid feeling bloated).


Pre-Swim Meal Ideas

Swimming Nutrition

Try a couple of these ideas for advanced swim nutrition before your swim. Wholemeal rice or pasta in small amounts will give you a fantastic base of carbohydrates for that slow energy release. Eat this with some fruit, bananas are a popular choice because they're a great source of potassium.

It goes without saying that you should always have some hydration on hand, make sure you take a drinks bottle to the poolside with some fresh cold water to keep your body hydrated during your training sessions.


Which foods should I avoid before swimming?

High-fat content foods are much more difficult for your stomach to digest. Eating fatty foods before a swim can lead to discomfort and indigestion.


Which foods should I eat after swimming?

You should be aiming to refuel your body and top-up lost nutrients directly after your swim (within around 20-30 minutes of leaving the water). This becomes more important for long distance swimmers as your body requires the extra fuel to aid in your recovery.

If you're an early morning swimmer, be sure to keep a range of healthy snacks on hand that you can eat throughout the day. Doing this will ensure that any energy-dips from your hard morning swim sessions will be evened out.


Great nutrition ideas for after your swim

Snacks: If you require a snack boost then protein bars and fruit are a great, simple and easily accessible choice for everyone to fill in those gaps before a main meal.

Main meals: Get some protein! Protein helps with muscle repair and growth. Foods that you should be thinking about include chicken, fish, turkey, beef, eggs and low-fat cheese. Try to incorporate foods such a wholegrain rice or pasta (as mentioned earlier), low-fat yoghurts and fresh fruit.


Adam Peaty - Quorn Protein

Adam Peaty has recently signed with Quorn to promote their range of healthy protein which he uses as a key part of his training regime. You can find out more about how Adam Peaty uses Quorn to fuel his training sessions and competitive performances in this video: