Best Food After a Swim

Foods to eat after a swim
It is essential to have food after a swim to replenish lost nutrients and refuel the body. A long distance swimmer needs to have some food in the first 20 - 30 minutes after the swim as the body needs help to recover. Besides, it is important to have some healthy snacks ready to eat throughout the day, especially if one is a morning swimmer. Having foods rich in important nutrients prevent energy dips for the swimmer.

Healthy Snacks After a Swim
The body needs two important types of food after a vigorous swimming session.

Carbohydrates
Carbohydrates are stored as glycogen in the muscles and liver, and are the fuel used by the body during exercise. After an exercise, glycogen is depleted and needs to be replaced to have energy again. If the exercise schedule is not intense, then a small snack is sufficient to restore some energy.

Some options include:

1. Frozen fruit smoothies
2. Yogurt Fruit Cup
3. Mixed Fruit Cereal
4. Fresh Fruit
5. Toast and Spread

Protein
Protein is full of amino acids, which are the building blocks for the growth and repair of muscles in our body. It is therefore the best food to eat after a workout. Eating the right amount of protein can help build muscle, and reduce the soreness in the muscles the next day. Protein also supports the immune system and more importantly, staves hunger.

Some options include:

1. Whole-wheat pita and hummus dip
2. Low-fat chocolate milk
3. White Meat Sandwich
4. Tuna Salad Sandwich
5. Eggs and Veggies
6. Trail Mix and Edamame