What to Eat After Swimming: Your Full 2024 Guide 

After a refreshing swim, it's crucial to refuel your body with balanced and nutritious meals. Eating well is not just important post-swim but throughout the day to achieve the best results from your workouts. While a protein shake can help immediately after your swim, don't forget to include protein in your other meals to maintain overall health and muscle recovery.

However, it's not just about protein. For the maximum benefits, you'll have to combine protein with carbohydrates and healthy fats. And you'll have to balance them carefully for a quick recovery and to make the most out of this beneficial yet physically demanding activity. To learn more, continue reading for more facts backed by our certified nutritionist. 

Recipe Ideas After Swimming

What you eat after swimming can depend on the time of day. However, you should focus on a recommended balance of protein, carbs, and fats in your meals. 

If you aren't keen on cooking, try simple sandwiches with cheese, veggies, and other cold ingredients. Also, you can combine oatmeal with fruits and yogurt, for example, or mix yourself a smoothie. If you're up for a little cooking, consider making toasted bread topped with poached wild salmon and a mash of avocado and lemon.

If you don't mind recipes with longer serving times, a meal such as chicken koftas with hummus and a salad is worth considering. The salad could contain tomatoes, parsley, onions, and lemon juice, for example. 

Also, you can mix and match any of the following and other fruits, veggies, proteins, and grains to your liking:

• Fruits: Examples are strawberries, blueberries, blackberries, pears, melon, apples, and apricots

• Vegetables: Examples are broccoli, carrots, cauliflower, spinach, eggplant, and kale

• Protein: Examples are shrimp, steak, chicken breasts, tofu, pumpkin seeds, sunflower seeds

• Grains: Examples are rice, quinoa, barley, rye, millet, sorghum, amaranth, and bulgur

• Starches: Examples are pasta, tortilla, potatoes, bread, cereals, cassava, and butternut squash

Meal Suggestions When Eating Out

If you go to eateries, coffee houses, and bakeries, some of these have good alternatives to fuel yourself after swimming. Many cater primarily to omnivores, but there are usually some options to suit plant-based diets and active people who avoid gluten. Depending on your preferences, you could try some of these: 

Best Time to Eat After Swimming

To maximize muscle protein synthesis, aim to consume protein within 2 hours after your swim. Eating a well-balanced diet with the right macronutrients throughout the day is crucial for optimal results from your swimming. However, research shows that the timing of these nutrients can significantly influence tissue repair and recovery¹, even though the post-exercise anabolic window seems to be a lot wider than once thought. 

What Should a Post-Swim Menu Contain?

Protein, carbs, and healthy fats are the fundamental components of a post-swimming meal. Carbs act as the main fuel. Protein, on the other hand, repairs muscle tissue, which wears out during swimming. When planning meals after swimming, the percent that each macro should contribute to your total energy intake should be within the following ranges²: 

Proteins

Proteins consist of 20 differently categorized amino acids³. These amino acids are key players in muscle protein synthesis and help promote muscle growth⁴. So, consuming proteins after your swim is essential for repairing and rebuilding your muscles.

Before we dive into how much protein you should consume after swimming, note that scientific evidence supports the benefits of having protein both before and after your workout⁵. To truly maximize the effects, it's important to consume an adequate amount of protein throughout the day, not just after you hit the pool.

You should aim for 30 g of protein intake after your workout. 20 g could prove beneficial for recovery optimization⁶, but 30 g or more (even up to 100 g)⁷ is more likely to promote better muscle growth for most people. This, of course, depends on your level of physical activity and fitness goals. 

Recommended Foods and Their Protein Counts

Some protein sources you should focus on after training are:

Recommended Quantities Based on Activity Levels

Try to consume the following protein amounts based on your swimming intensity⁹: 

Carbohydrates

After a swim, many people don't consume enough carbohydrates to replenish their energy stores effectively. You must make sure that you’re consuming enough carbohydrates to be your body’s main fuel source. This is to avoid using up protein for energy, which would compromise muscle recovery and growth.

The amount of carbs you should eat depends on your activity level, making it important to tailor your intake to match your swimming intensity and duration.

Recommended Foods and Their Carbohydrate Counts

Carbohydrate sources you should prioritize after swimming are:

The Amount You Should Target Based on Your Activity Level

Your carb intake goal based on your activity level should be the following⁹: 

Fats

You'll also need healthy fats for your post-training meals. Foods you should focus on are olives, olive oil, salmon, nuts, avocado, and flaxseed, among others.

The fat content per 100 g of these ingredients is:

• Avocado: 14.7 g

• Green olives: 15.32 g

• Olive oil: 100 g

• Salmon (Atlantic, farmed): 13.4 g

• Flaxseed: 42.2 g

Timing Carbs Around Your Swim Training

You may think you need to prioritize your carbohydrate intake if you're trying to lose weight. While you may be thinking about limiting carbohydrates, it's important to consume enough to maintain strength for your swim workouts. You can plan your weight loss journey by building complete meals (without restricting carbs) within the kcal limits needed to reach your goals. 

Still, there’s more you can do to improve your training performance by separating high glycemic index foods from low. You can consume low glycemic index (GI) foods on both non-training and training days. But you should prioritize high-GI foods if you’re having a small snack right before training for a quick energy boost. In the following section, I'll elaborate on both. 

Low Glycaemic Index (GI) Foods 

Consume low glycemic index (GI) foods on your non-training and training days. You can eat them at any time and in any order you prefer. These foods are excellent for releasing energy slowly. Thus, they help prevent those sudden spikes in blood sugar that you get from high GI foods. 

You’ll find low GI foods in fruits, vegetables, legumes, grains, and nuts, making it easy to incorporate them into your diet.

High Glycaemic Index (GI) Foods 

You'd want to consume high GI foods right before your swimming sessions. What's more, you should eat them during your swimming sessions if you’re doing long training sessions to get quick energy from easily digestible foods. Some high GI foods are¹⁰: 

• Vegetables: potatoes, sweet potatoes, and parsnips

• Fruits: watermelons, pineapples, dried dates, overripe bananas

• Grains: white rice, tapioca

• Sweets: cakes, rice cakes, croissants, doughnuts, cereals

Bread and most crackers are also high-GI foods you can consume to spike your blood glucose before training. 

Foods and Drinks to Consume Before Swimming

There are some foods you should steer clear of right before training. Although you can enjoy them if you won’t be swimming for several hours. Depending on how soon your training is, it can be wise to skip certain macronutrients and prioritize others. 

Opt for light, nutrient-rich, and low-fat meals like fruits, steamed veggies, greens, corn, potatoes, low-fat dairy, fish, or a protein bar. They won’t provide you with loads of energy immediately before a workout, but they’re good foods to consume throughout the day. If your swimming session is in the morning, coffee and black tea are also good alternatives. 

Some meals you'd clearly want to avoid right before a swimming class are high-fat burgers and large-grain foods, such as those containing whole oats. Too much fat and protein may make you feel sluggish and slow the absorption of carbs and energy release. So you should focus on simple carbs immediately before your swim to get quick energy. But once you complete exercise, you can have a balanced meal containing carbs, protein, and healthy fats.

So prioritize carbohydrate-rich meals when your swim is close. You can also spread jam on white bread for a quick and easily digestible meal.

Best Foods During Long Swimming Sessions

Grab something in between sessions when you’re doing long and intense swims, whether it's for prolonged training or competition. At these times, you should focus on carb-rich and quickly digestible foods that won't hamper your performance.

Some good options when you’re exercising for over an hour long are a handful of grapes and dried fruit, like raisins, banana chips, and goji berries. Raisins and goji berries are especially rich in carbs, featuring 79.32 g and 77.1 g per 100 g, respectively (according to the USDA). Sports drinks and gel packs may come in handy, too.

But if your sessions or competitions are a few hours apart, consider eating a light meal. That way, you'll have the fuel you need to keep going without feeling overfed. 

Hydration 

Staying hydrated is key to maintaining top performance in the pool¹¹. Dehydration can quickly lead to decreased performance. So, you should drink fluids regularly during practice. Note that sports drinks are more effective than water in restoring muscle glycogen and electrolytes, making them a better choice for long sessions.

Also, hydration before and during swimming is essential, as fluid loss during your swim relates to your body's total water content¹². You might lose less fluid swimming than during land-based activities. But the risk of dehydration is still very real, especially for swimmers who train intensely, for extended periods, or at high temperatures.

You should also pay attention to rehydration post-workout¹³. As research highlights, rehydration is a part of the 4Rs framework, which also includes refueling, repairing, and resting. It's recommended that your post-exercise fluid consumption be 150% of your weight loss during training, competition, or other event¹³. To figure out how much fluids you should drink, subtract your weight after swimming from your weight before swimming. 

Post-training Liquids for People With Certain Health Issues

Swimmers with poor digestion or a low appetite may have trouble finding the right energy source. And a post-swim beverage can be just the thing. Options like chocolate milk, fruit smoothies, and protein shakes are excellent sources of energy. 

Considerations

There are other things to consider regarding keeping yourself in the best shape when it comes to swimming. Some of them are how much time you have before exercising or racing and the length of the activity. So, keep the following tips in mind:

• If you swim for leisure for an hour and you have 1 hour before practice, have a quick snack including juice (apple juice would be a great choice), a fruit, or a couple of crackers.

• If you’re swimming for 2+ hours, have a complete meal 4 or 5 hours before the session. Complement the meal with a snack such as breakfast cereal or toast and jam.

• Sports drinks replenish glycogen stores during prolonged practices. Consider alternating between water and sports drinks if your swimming sessions are over an hour long. 

• If you go to the gym after a swim or vice versa, have a carb-rich snack like a banana between workouts. 

• If you feel constant hunger throughout the day or after dinner, you have to add more food to your meals or reassess how balanced they are. Also, consider eating more snacks. 

General Tips

• Plan to have the right meals at the right time. If you consume food that could upset your stomach right before training, you won't feel well and won't reach top performance.

• No "unhealthy" ingredient on its own will hinder your swimming performance. As long as you stick to the right overall diet, feel free to indulge yourself now and then. 

• Always have a glass or a bottle of water at hand, both at home, work, or by the pool, to remind yourself of hydration. Otherwise, you may dehydrate without noticing. 

• If you struggle to balance your family life with work and training, you may find our tips and tricks helpful. 

FAQ

What foods are good for swimmers' recovery?

For swimmers' recovery, it's ideal to consume a combination of carbohydrates, proteins, and healthy fats in the ratios of 45% to 65%, 10% to 35%, and 20% to 35%, respectively. Note that these are contributions to the total percentage of macros and not actual ratios of different macro amounts. This can include a variety of foods, such as grains, dairy products, meats, legumes, vegetables, and fruits.

Is it OK to eat a lot after swimming?

Refrain from overeating after swimming. Instead, aim to have a carb-rich meal with a protein portion. Also, avoid spicy food after swimming.  

Should I eat after swimming for weight loss?

Yes, but you should do it the smart way. For example, keep a balanced macronutrient ratio but stick to your kcal limit when you’re trying to lose weight. You need the right amount of food for your needs and goals. For some people, this may be more food than for others.

References

1. https://pubmed.ncbi.nlm.nih.gov/28919842/

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3. https://www.ncbi.nlm.nih.gov/books/NBK557845/

4. https://pubmed.ncbi.nlm.nih.gov/37787091/

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/

6. https://pubmed.ncbi.nlm.nih.gov/23765352/

7. https://pubmed.ncbi.nlm.nih.gov/38118410/

8. https://fdc.nal.usda.gov/index.html

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2853497/

10. https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index

11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8336541/

12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8003718/

13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796021/