All swimmers will know the hunger pangs and ravenous appetites that come after swimming! You may be wondering what to eat after swimming.

It is important to replenish nutrients within the hour of leaving the pool, this helps our body repair and recover from the exercise we just put it through!

To anticipate and be well prepared for the after-swim hunger, here are AquaMobile’s top 10 best healthy snacks to eat after a swimming workout or lesson.


What to Eat After Swimming: Carbohydrates

Carbohydrates are stored as glycogen in the muscles and liver, and are the fuel used by your body during exercise. Naturally, after a swimming workout, lesson, or practice the glycogen will be depleted and need to be replaced to have energy again. If your exercise schedule is not intense, then a small snack is sufficient to restore some energy as your regular dietary consumption will probably replenish glycogen levels.

  1. Frozen fruit smoothies

    Use frozen fruits that do not have added sugar and blend with Greek yogurt and some low-fat milk. If you want a sweeter version, use honey instead of sugar for a healthier drink.

  2. Yogurt Fruit Cup

    Too lazy to blend? Mix a cup of Greek yogurt  (healthier, with more probiotics) with fresh blueberries, raspberries or blackberries or other seasonal fruits for a yummy and healthy after-swim snack. Again, use honey as a sweetener, or brown sugar for a little bit of texture. Alternatively, mix a little granola in for an extra crunch!

  3. Mixed Fruit Cereal

    For cereal lovers, mix diced fruit (if canned, make sure it isn’t soaked in syrup) into whole-grain breakfast cereal and eat with low-fat milk.

  4. Fresh Fruit

    Try a fruit mix of bananas, strawberries, oranges, or grapes with crackers (whole-grain) and a slice of cheese.

  5. Toast and Spread

    Have a particularly hungry family member? Peanut Butter, strawberry jam and/or bananas on whole-wheat bread are all versions of a healthy after-swim snack high in protein and carbs. Peanut butter is higher in fat, which means it has more calories. Good for those interested in gaining a bit of weight.

What to Eat After Swimming: Protein

Protein is full of amino acids, which are the building blocks for the growth and repair of muscle, making it one of the best foods to eat after a workout. Eating the right amount of protein can help build muscle, and reduce the soreness in your muscles the next day. Protein also supports the immune system and more importantly, staves hunger. It is important that the hungry swimmers in your household are eating more protein snacks than carbohydrates.

  1. Whole-wheat pita and hummus dip

    This is a good quick pick-me-up. Chickpeas are full of protein and fiber and are wonderful for the body.

  2. Low-fat chocolate milk

    2 cups of chocolate milk provides whey protein, and calcium for bone strengthening. It also contains the natural sugar lactose that stimulates insulin, which helps feed the amino acids into your muscle, making it the perfect healthy snack post-swim.

  3. White Meat Sandwich

    Cook unprocessed turkey or chicken chunks with spinach and cheese chunks for a rich, slightly heavier protein snack-meal.

  4. Tuna Salad Sandwich

    Prefer fish? Mix a tuna salad with celery to top whole-wheat bread, pita or even tortilla wraps for a quick bite.

  5. Eggs and Veggies

    If you follow a vegetarian diet, fry or scramble 2 eggs with sautéed onion and bell peppers.

  6. Trail Mix and Edamame

    If you’re busy or in a rush, and want simple finger snacks, pre-make some homemade trail mix with different kinds of nuts, dried cranberries, and pretzels or boil a pack of Edamame in lightly salted water and cool in cold water after. High in proteins and fiber, both options make for fantastic healthy after-swim snacks!


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