What to Eat After Swimming: Carbohydrates

Carbohydrates are stored in the muscles and liver. They are also the fuel used by your body when you exercise. After a swimming workout, lesson or practice, glycogen in your body is depleted and replaced to have energy. A smaller snack is okay if you are going for a less intense workout. This will restore your energy and glycogen levels alongside your regular meal schedule.

1. Frozen fruit smoothies

   Use frozen fruits that do not have added sugar and blend them with Greek yogurt and low-fat milk. For those of you with a sweet tooth, use honey instead of sugar for a healthier drink.

   There are a few additional ingredients that give you more nutritional value. Fruits like bananas give you potassium. This is good for your heart. Fruit is also a good source of Vitamin C, which helps out your blood vessels and heals your muscles and bones.

2. Yogurt Fruit Cup

   Too lazy to blend? Mix a cup of Greek yogurt with probiotics with fresh blueberries, raspberries, blackberries or other frozen fruits. Honey or brown sugar can be used as a sweetener or for some more texture. Some granola sprinkled in can give you some crunch too!

   Yogurt is also helpful as it comes primarily from milk. This lets it be a source of calcium, which is good for your bones. While granola is a grain and fruit is helpful for the previously mentioned benefits.

3. Mixed Fruit Cereal

   Cereal is more than simply breakfast food. Mixed in some diced fruit with one of your favourites. If it’s canned, be sure the fruit is not soaked in syrup. Be sure the cereal is whole-grain and to eat it with whole fat milk.

   By eating whole-grain cereal, you reduce your intake of saturated fat and cholesterol. By eating it long-term, you can lose weight and gain muscle. Fruit mixed in is simply a bonus. 

4. Fresh Fruit

   Grab a bowl and mix in some of your favourite fruits and snacks. Try some bananas, strawberries, oranges or grapes with whole-grain crackers. Don’t forget a slice of cheese!

   Fruits are high in vitamins, minerals and nutrients. There are many ways that eating fruit can help you over time. You become at a lower risk for heart disease, cancer, inflammation and diabetes. 

5. Toast and Spread

   Have a very hungry family member? Peanut butter, strawberry jam and or bananas on whole-wheat bread are all versions of a healthy after-swim snack. A bonus is this snack is high in protein and carbs. Peanut butter is higher in fat, which means it has more calories. It’s ideal for those who want to gain a bit of weight.

   Bread is a grain, which is part of the main food groups. Because of being a high source of fibre, you can use this meal to maintain your weight. While a spread can allow you to bulk up your muscle.

Protein has plenty of amino acids. These are building blocks for growing and repairing muscle, which makes it a key ingredient in post-swim snacks. Protein supports the immune system and also staves hunger. Hungry swimmers must eat more protein snacks than carbohydrates.

1. Whole-wheat pita and hummus dip

   A little bit of this dip will perk you up in no time at all. Chickpeas are full of protein and fibre. Both of these are good for the body.

   Chickpeas are a natural way of improving digestion. Managing your weight becomes easier because this superfood helps you feel full.

2. Low-fat chocolate milk

   Two cups of chocolate milk provide protein and calcium for bone strengthening. There is also natural sugar lactose that stimulates insulin. The helps feed amino acids into your muscles. It’s the perfect healthy snack post-swim.

   Stay hydrated by indulging in this drink after taking a dip. It contains plenty of electrolytes to keep you energized. It also helps repair muscles and the liver. 

3. White Meat Sandwich

   Cook unprocessed turkey and chicken chunks with spinach and cheese chunks. This acts as a slightly heavier protein snack or meal.

   Turkey is one of the meats with the lowest amount of fat. It’s also quite lean making good for protein as mentioned earlier. This also mixes well with the nutrients received from eating bread too.

4. Tuna Salad Sandwich

   If you prefer fish, a tuna salad sandwich is the way to go. Mix tuna salad with celery and put it between two pieces of whole wheat bread. You also try it in a pita or tortilla wrap for a quick bite.

   Tuna is one of the top sources of vitamin D. By eating this sandwich, you can absorb nutrients like calcium easier. Try a glass of low-fat chocolate milk with this meal!

5. Eggs and Veggies

   This snack is a vegetarian’s delight. Fry or scramble 2 eggs with sautéed onion and bell peppers.

   Eggs provide a variety of nutrients. They are good for the heart and are also fairly inexpensive. Add another food group into your diet by adding some veggies on the side.

6. Trail Mix and Edamame

   If you are busy or in a rush, this might be the snack for you. Pre-make finger snacks like homemade trail mix. You put in a variety of nuts, dried cranberries and boil a pack of Edamame in light water. Then cool it off in cold water afterwards.  High in protein and fibre, each of these things makes for healthy and after-swim snacks.

   Trail mix is fairly self-explanatory when it comes to benefits. You can put almost anything you want in it. Both nuts and fruit are sure to keep you happy and healthy! 

What are your favourite & best healthy snacks to have after swimming? Let us know in the comments.