Swimming is a fun sport 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 family or exercise regularly with friends, do you know what foods should be prepared so that your swimming activities can run smoothly? Come on, check out the reviews below for all kinds of food before swimming.
When should you stop eating before swimming?
Optimal nutritional intake before you start exercising will provide sufficient energy, prevent fatigue, and also minimize the occurrence of injuries.
Two to three hours before swimming is a good time to eat a full meal. Food consisting of carbohydrates, proteins, and fats.
As you get closer to swimming, you can still eat some food. According to nutritionist Arlene Semeco MS, RD, reported on the Healthline page, keep in mind that the closer the time for sports activities, 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 space between meals before swimming to prevent stomach discomfort during exercise.
What should you eat close to swimming?
In principle, a combination of foods that are rich in carbohydrates and low in protein is a recommended combination as 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 is 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 hydrated properly 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 and easy choices to find around you.
2. Yogurt and fruit mix
If fruit alone makes you bored, a combination of yogurt and fruit can be the right choice of food 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 also protein from a mixture of milk or yogurt.
In addition, smoothies also include foods that are easily absorbed by nutrients. If you’re making smoothies before swimming, it’s best to choose low-fat milk or yogurt.
4. 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 as an additional carbohydrate that the body needs. Bread and honey both include foods that are easily digested by the body.
Alternatively, you can also fill the bread with low-fat cheese or peanut butter as a compliment. 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 gradually releasing carbohydrates into the bloodstream. The fiber in oats is not too full so it doesn’t cause a feeling of bloating or bloating.
With the properties of oats that can maintain blood sugar levels, the use of energy in the body becomes more efficient during swimming. Oats also contain B vitamins that help convert carbohydrates into energy while swimming.
Are there foods to avoid before swimming?
Foods before swimming 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 trigger stomach disorders such as constipation (constipation), and flatulence. Stomach disturbances will interfere with your swimming activities, can become lethargic, cramping, and unfocused.