List of nutritious and safe pre-swimming foods

Swimming is a fun sport activity for both adults and children. In fact, swimming is powerful enough to overcome sadness. No wonder so many people love this sport. For those of you who want to swim with your 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 reviews below about food before swimming.

When should you stop eating before swimming?

Optimal nutritional intake before you start exercising will provide enough energy, prevent fatigue, and also minimize injury.

Two to three hours before swimming is a good time for you to eat a full meal. Foods consisting of carbohydrates, protein and fat.

As swimming time approaches, you can still eat some foods. According to nutritionist Arlene Semeco MS, RD, reported on the Healthline page, it should be remembered that the closer to the time of exercise, the food consumed is food with small portions and is easily absorbed by the body. About 45-60 minutes before swimming you are allowed to eat this snack.

There is a gap between foods before swimming to prevent stomach discomfort during exercise.

What should be eaten close to swimming time?

In principle, a combination of foods rich in carbohydrates and a little protein is the recommended combination of food 45-60 minutes before exercise, including swimming.

You can choose some of the following foods as your fuel before starting to swim:

1. Fresh fruit

Fruit is a snack that can be consumed before starting to swim. Fruit is easy to carry, makes the stomach feel comfortable, and most importantly low in fat.

Besides being able to provide additional energy before swimming, fruit also contains high water content. The water content of this fruit can help your body be properly 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 choices that are easy to find around you.

2. Yogurt and fruit mixture

If fruit alone makes you bored, a combination of yogurt and fruit can be the right food choice before swimming. Fruit is rich in carbohydrates, while yogurt is a source of protein.

3. Smoothies

For people who are not comfortable eating solid food before swimming, smoothies can be an option for you. Smoothies are rich in vitamins and minerals, rich in carbohydrates and protein from a mixture of milk or yogurt.

In addition, smoothies are also foods that are easily absorbed by the nutrients. If you're making pre-swim smoothies, it's best to choose low-fat milk or yogurt.

4. Whole wheat bread

A piece of whole wheat bread before swimming is a good source of carbohydrates for the body. Add honey on top of the bread to add flavor and add carbohydrates as needed by the body. Bread and honey are both foods that are easily digested by the body.

Another option You can also fill the bread with low-fat cheese or peanut butter as a complement. So you will get carbohydrates as well as protein before swimming.

5.Oats (wheat porridge)

Oats can keep blood sugar spikes in the body by releasing carbohydrates into the bloodstream gradually. The fiber that oats have is not too full, so it doesn't cause a sensation of bloating or bloating.

With the nature of oats which can maintain blood sugar levels, the use of energy in the body becomes more efficient during swimming. Oats also contain B vitamins which help convert carbohydrates into energy while swimming.

Are there foods that need to be avoided before swimming?

Pre-swimming foods that should be avoided are foods that are high in fat. Foods that are high in fat 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 upset will interfere with your swimming activities, can become lethargic, cramping, and not focus.

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