Swimming Nutrition Guide

Fueling your swim is crucial for sustaining performance and endurance, particularly during longer sessions lasting 60 minutes or more. As you swim, your body taps into its glycogen stores, which serve as the primary source of fuel. Without replenishing glycogen adequately, you may experience fatigue, diminished focus, and a decline in swimming speed.

Just as energy gels and drinks are essential for runners, swimmers also benefit from them to replenish glycogen stores efficiently. Energy gels offer a concentrated source of carbohydrates in a convenient, portable form, ideal for quick consumption during brief breaks. On the other hand, energy drinks deliver carbohydrates in a more diluted form, allowing for steady replenishment as you swim.

For optimal performance during extended swimming sessions, aim to consume 30-60 grams of carbohydrates per hour from energy gels and/or drinks. This ensures a sustained energy supply to keep you going strong throughout your swim. 

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Gel Mix for Swimming

Active Root Gel Mix is key for swimmers, providing easily digestible carbohydrates like glucose and fructose to sustain energy levels during training & events. Compact and convenient, gel mix provides optimal ratios of carbs, electrolytes, and ginger to target steady energy, settled stomachs, and peak performance. Our blend of quality ingredients is precisely tuned for the needs of driven, competitive athletes.

Sports Drinks for Swimming

Sports drinks are vital for supporting swimmers in training and races. These beverages replenish lost electrolytes and provide a quick source of carbohydrates to sustain energy levels. Made with high gingerol compound ginger, slow-burning cane sugar, and replenishing sea salt, Active Root Sports Drink Mix provides sustained energy and optimal hydration. Packed with over 200mg of natural dried ginger, it also helps alleviate gastrointestinal stress and reduces nausea.

Containing root ginger, unrefined sea salt and just 33 calories, Electrolite delivers healthier hydration as well as reducing nausea and bloating.

How to fuel before a swim?

Swimming on an empty stomach may lead to fatigue and reduced performance. It's generally recommended to have a light meal or snack at least 1-2 hours before swimming to provide fuel for your workout.

Maintaining proper hydration is equally essential for swimmers, both before and during their sessions. Prior to swimming, ensure adequate hydration by consuming up to 500ml of Electrolite 2-3 hours before hitting the water. During longer swims, aim to drink between 100 to 200ml of Sports Drink every 20 to 30 minutes to sustain hydration levels.

While water suffices for shorter swims, opt for hydration drinks during swims lasting over 60 minutes to replenish electrolytes lost through sweat and exertion.

How to fuel after a swim?

Post-swim recovery is crucial for swimmers to enhance muscle repair and replenish energy stores. Within 30 to 60 minutes after your swim, consume a combination of protein and carbohydrates to aid recovery. Focus on replenishing glycogen stores and providing your muscles with the necessary nutrients for repair. Aim for a balanced meal containing carbohydrates and lean protein.

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Swimming: FAQs

What should I eat before swimming to fuel my workout effectively?

Swimming on an empty stomach may lead to fatigue and reduced performance. It's generally recommended to have a light meal or snack at least 1-2 hours before swimming to provide fuel for your workout. Opt for easily digestible carbohydrates such as whole grain toast with banana or oatmeal.

How can I stay hydrated while swimming?

Maintaining proper hydration is equally essential for swimmers, both before and during their sessions. Prior to swimming, ensure adequate hydration by consuming up to 500ml of ElectroLite 2-3 hours before hitting the water. During longer swims, aim to drink between 100 to 200ml of Sports Drink every 20 to 30 minutes to sustain hydration levels.

What are some post-swim recovery foods to aid muscle recovery?

After swimming, focus on replenishing glycogen stores and providing your muscles with the necessary nutrients for repair. Aim for a balanced meal containing carbohydrates and lean protein, such as a turkey sandwich on whole grain bread or a quinoa salad with grilled chicken.