Contents:
- Medical Video: Swimming recovery part 2. Nutrition tips for swimmers.
- When should you stop eating before swimming?
- What should be eaten near the time of swimming?
- 1. Fresh fruit
- 2. Yogurt and fruit mixture
- 3. Smoothies
- 4. Wheat bread
- 5. Oat (oatmeal)
- Are there foods that need to be avoided before swimming?
Medical Video: Swimming recovery part 2. Nutrition tips for swimmers.
Swimming is a fun sporting activity for adults and children alike. In fact, swimming is powerful enough to overcome grief. No wonder many people like this sport. For those of you who want to swim with family or exercise regularly with friends, do you know what foods should be prepared so that your swimming activities can run smoothly? Come on, see the review below, sundries of food before swimming.
When should you stop eating before swimming?
Optimal nutrition before you start exercising will provide enough energy, prevent fatigue, and also minimize injury.
Two to three hours before swimming is the right time for you to eat a full meal. Foods consisting of carbohydrates, protein, and fat.
The closer you are to swimming, you can still eat some food. According to nutritionist Arlene Semeco MS, RD, reported on the Healthline page, keep in mind that the closer the time to sports activities, the food consumed is small portions of food and easily absorbed by the body. Around45-60 minutes before swimming You can eat these snacks.
The distance between food before swimming to prevent stomach discomfort when exercising.
What should be eaten near the time of swimming?
In principle, a combination of foods that are rich in carbohydrates and a little protein is an alloy that is recommended as food 45-60 minutes before exercise, including swimming.
You can choose the following foods as your fuel before you start swimming:
1. Fresh fruit
Fruit is a snack that can be consumed before starting swimming. Fruit is easy to carry, makes the stomach feel comfortable, and the most important is low fat.
Besides being able to provide additional energy before swimming, fruit also contains high water content. The moisture content of this fruit can help your body well hydrated before exercise. Fruit can also prevent hunger for longer so that your exercise can run without being disturbed by hunger.
Bananas, strawberries, grapes, oranges, apples, and other fruits can be simple and easy to find choices around you.
2. Yogurt and fruit mixture
If the fruit just makes you bored, the combination of yogurt and fruit can be the right choice for food before swimming. Fruit is rich in carbohydrates, while yogurt is a source of protein.
3. Smoothies
For people who are not comfortable eating solid foods before swimming, smoothies can be your choice. Smoothies are rich in vitamins and minerals, rich in carbohydrates and also proteins from a mixture of milk or yogurt.
In addition, smoothies also include foods that are easily absorbed by nutrients. If you make smoothies before swimming, you should choose milk or yogurt that is low in fat.
4. Wheat bread
A piece of wheat bread before swimming is a good source of carbohydrates for the body. Add honey on bread to add flavor and as an additional carbohydrate the body needs. Bread and honey are both foods that are easily digested by the body.
Other options You can also fill bread with low-fat cheese or peanut butter as a complement. So you will get carbohydrates as well as proteins before swimming.
5. Oat (oatmeal)
Oats can maintain a surge in blood sugar in the body by gradually releasing carbohydrates into the bloodstream. The fiber possessed by the oat is not so full that it does not cause a sensation of bloating or bloating.
With the nature of oats that can maintain blood sugar levels, the use of energy in the body becomes more efficient during swimming. Oats also contain vitamin B which helps convert carbohydrates into energy when swimming.
Are there foods that need to be avoided before swimming?
Foods before swimming that should be avoided are foods that are high in fat. Foods that are high in fat content will slow gastric emptying. Fat-rich foods take longer to digest in the body.
This condition can lead to stomach disorders such as constipation (constipation), and flatulence. Stomach disorders will interfere with your swimming activities, can become lethargic, cramped, and out of focus.
