The Right Nutrition Before and After Swimming Lessons
Swimming is one of the healthiest forms of exercise. It strengthens the heart, circulation and muscles, improves coordination and is gentle on the joints. For the body to perform well in the water, it needs the right kind of energy at the right time. What you eat before and after swimming can have a big impact on your performance and how well your body recovers afterwards.
Experts in sports nutrition, such as the American College of Sports Medicine (2016), emphasise that a balanced diet can significantly improve both training results and overall wellbeing. Light, easily digestible carbohydrates before swimming and a good mix of carbohydrates and protein afterwards are especially important.
Before Swimming: Fuel the Body Without Overloading It 🍌
Before swimming, the body needs energy — but the stomach shouldn’t be too full. About one to two hours before swimming, a small, balanced meal is ideal. This provides enough strength without causing discomfort in the water. Good options include whole-grain bread with banana or honey, natural yoghurt with fruit, or a smoothie made with milk and oats.
Research has shown that fatty or heavily spiced meals slow down digestion and can cause discomfort during physical activity (Jeukendrup & Killer, International Journal of Sport Nutrition and Exercise Metabolism, 2010). For children, a small snack such as a banana, a cereal bar or an apple is often enough. It gives them energy without making them feel heavy.
A proper pre-swim meal also helps regulate body temperature. Children who enter the pool on an empty stomach tend to get cold faster. When they’ve eaten well, their bodies can retain warmth more effectively, helping them feel more comfortable in cooler water.
During Swimming: Staying Hydrated 💧
When swimming, it’s easy to forget that the body still sweats and loses fluid through the skin and breathing. Even mild dehydration can affect performance (Sawka et al., Journal of Applied Physiology, 2007). That’s why it’s important to drink enough before and after swimming. Water or unsweetened tea are ideal choices.
Sugary drinks and energy drinks can provide a short burst of energy, but they often cause a rapid drop in blood sugar levels later. Children should take a few sips of water during or after their swimming lesson to stay hydrated and maintain focus — it also supports the body’s ability to regulate temperature naturally.
After Swimming: Refuel and Recover 🍝
After swimming, the body needs new energy. Muscles use up glycogen stores and now require carbohydrates and protein to recover. Researchers such as Burke (Sports Medicine, 2019) recommend eating a light but nutrient-rich meal within the first hour after training.
Good examples include whole-grain pasta with tomato sauce and vegetables, rice with chicken or tofu, or a sandwich with egg and avocado. Dairy products such as yoghurt or milkshakes are also beneficial, as they provide protein, fluids and calcium. For children, a small snack like an apple, a cereal bar or a yoghurt is often enough until dinner at home.
Eating balanced meals regularly after swimming not only supports muscle recovery but also strengthens the immune system. This is especially important in winter, when children are more likely to feel chilled after training in cool water.
References
American College of Sports Medicine (2016): Nutrition and Athletic Performance
Jeukendrup & Killer (2010): The myths surrounding pre-exercise nutrition, Int. J. Sport Nutr. Exerc. Metab.
Burke et al. (2019):
Sawka et al. (2007): Human water needs, Journal of Applied Physiology*
British Nutrition Foundation (2020): Hydration and Exercise Factsheet
