{"id":7084,"date":"2025-10-14T10:51:00","date_gmt":"2025-10-14T08:51:00","guid":{"rendered":"https:\/\/staging.schildkroetli-swimmers.ch\/?p=7084"},"modified":"2025-10-14T11:19:47","modified_gmt":"2025-10-14T09:19:47","slug":"knallige-farben-retten-leben-die-wissenschaft-hinter-farbigen-badehosen-2","status":"publish","type":"post","link":"https:\/\/schildkroetli-swimmers.ch\/en\/knallige-farben-retten-leben-die-wissenschaft-hinter-farbigen-badehosen-2\/","title":{"rendered":"The Right Nutrition Before and After Swimming Lessons"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">[vc_row full_width=&#8221;stretch_row_content_no_spaces&#8221; el_class=&#8221;first wk_subpage_header&#8221; css=&#8221;.vc_custom_1751015796714{background-image: url(https:\/\/schildkroetli-swimmers.ch\/wp-content\/uploads\/2024\/11\/iStock-1415579522-2.jpg?id=5807) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_column][\/vc_column][\/vc_row][vc_row full_width=&#8221;stretch_row_content_no_spaces&#8221; content_placement=&#8221;bottom&#8221; el_class=&#8221;bg_transparent wave-row intro_bottom no_filter&#8221;][vc_column][vc_single_image image=&#8221;690&#8243; el_class=&#8221;wave-image&#8221;][\/vc_column][\/vc_row][vc_section full_width=&#8221;stretch_row&#8221; el_class=&#8221;wk-section&#8221;][vc_row][vc_column]<div class=\"templatera_shortcode\"><style type=\"text\/css\" data-type=\"vc_shortcodes-custom-css\">.vc_custom_1686123217472{padding-top: 60px !important;padding-bottom: 50px !important;}<\/style><div class=\"vc_row wpb_row vc_row-fluid ob-blog-breadcrumbs vc_custom_1686123217472 wpex-relative\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><nav class=\"vcex-breadcrumbs vcex-breadcrumbs--links-inherit-color\"><span><span><a href=\"https:\/\/schildkroetli-swimmers.ch\/en\/\">Startseite<\/a><\/span><\/span><\/nav><\/div><\/div><\/div><\/div>\n<\/div>[\/vc_column][\/vc_row][vc_row][vc_column]<style>.vcex-page-title.vcex_69d639996fa9e .vcex-page-title__heading{color:#a32146;font-size:53px;}<\/style><div class=\"vcex-page-title vcex-module vcex_69d639996fa9e\"><h1 class=\"vcex-page-title__heading wpex-heading wpex-text-3xl\"><span class=\"vcex-page-title__text\">The Right Nutrition Before and After Swimming Lessons<\/span><\/h1><\/div>[vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]\n<p data-start=\"477\" data-end=\"853\">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.   <\/p>\n<p data-start=\"855\" data-end=\"1181\">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. <\/p>\n[\/vc_column_text][vc_empty_space][vc_column_text css=&#8221;&#8221;]\n<h2 class=\"p1\">Before Swimming: Fuel the Body Without Overloading It \ud83c\udf4c<\/h2>\n[\/vc_column_text][vc_column_text css=&#8221;&#8221;]\n<p data-start=\"1247\" data-end=\"1653\">Before swimming, the body needs energy \u2014 but the stomach shouldn\u2019t 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.   <\/p>\n<p data-start=\"1655\" data-end=\"2050\">Research has shown that fatty or heavily spiced meals slow down digestion and can cause discomfort during physical activity (Jeukendrup &amp; 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.  <\/p>\n<p data-start=\"2052\" data-end=\"2364\">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\u2019ve eaten well, their bodies can retain warmth more effectively, helping them feel more comfortable in cooler water.  <\/p>\n[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]\n<h2>During Swimming: Staying Hydrated \ud83d\udca7<\/h2>\n[\/vc_column_text][vc_column_text css=&#8221;&#8221;]\n<p data-start=\"2427\" data-end=\"2935\">When swimming, it\u2019s 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\u2019s why it\u2019s important to drink enough before and after swimming. Water or unsweetened tea are ideal choices.   <\/p>\n<p data-start=\"2937\" data-end=\"3105\">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 \u2014 it also supports the body\u2019s ability to regulate temperature naturally. <\/p>\n[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]\n<h2>After Swimming: Refuel and Recover \ud83c\udf5d<\/h2>\n[\/vc_column_text][vc_column_text css=&#8221;&#8221;]\n<p data-start=\"3162\" data-end=\"3504\">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.  <\/p>\n<p data-start=\"3506\" data-end=\"3899\">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.  <\/p>\n<p data-start=\"3901\" data-end=\"4167\">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. <\/p>\n[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]\n<h2>References<\/h2>\n[\/vc_column_text][vc_column_text css=&#8221;&#8221;]\n<p data-start=\"5424\" data-end=\"5440\">American College of Sports Medicine (2016): <em data-start=\"5485\" data-end=\"5521\">Nutrition and Athletic Performance<\/em><br data-start=\"5521\" data-end=\"5524\">Jeukendrup &amp; Killer (2010): <em data-start=\"5552\" data-end=\"5598\">The myths surrounding pre-exercise nutrition<\/em>, Int. J. Sport Nutr. Exerc. Metab.<br data-start=\"5633\" data-end=\"5636\">Burke et al. (2019): <g id=\"gid_2\">Post-exercise nutrition and recovery<\/g>, Sports Medicine<br data-start=\"5712\" data-end=\"5715\">Sawka et al. (2007): <em data-start=\"5736\" data-end=\"5755\">Human water needs<\/em>, Journal of Applied Physiology*<br data-start=\"5787\" data-end=\"5790\">British Nutrition Foundation (2020): <em data-start=\"5827\" data-end=\"5861\">Hydration and Exercise Factsheet<\/em>     <\/p>\n[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]\n<h4 class=\"p1\">The right nutrition around swimming doesn\u2019t have to be complicated. A light meal before swimming, enough fluids throughout the day and a nourishing snack afterwards help the body make the most of every swimming lesson. That way, children stay warm, adults perform better, and everyone enjoys the water even more.  <\/h4>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]<div class=\"templatera_shortcode\"><style type=\"text\/css\" data-type=\"vc_shortcodes-custom-css\">.vc_custom_1686123217472{padding-top: 60px !important;padding-bottom: 50px !important;}<\/style><div class=\"vc_row wpb_row vc_row-fluid ob-blog-breadcrumbs vc_custom_1686123217472 wpex-relative\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><nav class=\"vcex-breadcrumbs vcex-breadcrumbs--links-inherit-color\"><span><span><a href=\"https:\/\/schildkroetli-swimmers.ch\/en\/\">Startseite<\/a><\/span><\/span><\/nav><\/div><\/div><\/div><\/div>\n<\/div>[\/vc_column][\/vc_row][\/vc_section]\n<\/div>","protected":false},"excerpt":{"rendered":"Startseite 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 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