Healthy eat and live

SPEEDO FIT FOOD & NUTRITION

Our food philosophy is all about balance, moderation, organisation, fresh produce and eating what you enjoy. Below we have included our top 10 fitness foods.

eat to improve your swim BEFORE : DURING : AFTER

BEFORE YOUR SWIM

There is no hard and fast rule as to how long you should leave before eating and swimming, however the old wives tale of waiting an hour is not a bad mantra to follow. Food consumed before exercise is only useful once it has been digested and absorbed, so go for a light snack option to avoid any discomfort during your swim.

Prior to an early morning swim I don’t eat a lot, typically I have a banana and some yogurt as they are both high in energy and assist in getting me through the workout.

DURING YOUR SWIM STAY HYDRATED

It’s also really important to stay hydrated throughout your swim so make sure you include a water bottle in your kit bag so you can hydrate during your session.

After YOUR SWIM

I like to eat fairly quickly after training as it’s important to replace the energy that you have expended in training within about 20 minutes or so and allow the body to start its recovery process.

Typically I would have a small bowl of Uncle Toby’s oats and a couple of poached or scrambled eggs.

Its super important to re-hydrate with water or a sports drink after a swim help to replace electrolytes and carbohydrates you’ve burnt throughout the swim.

Rule number one is don’t eat something that you don’t feel like eating. You need to eat something that you enjoy and not feel force fed afterwards.

Everyone is different, so you may need to experiment to find the timing, amount and type of food that best suits your individual needs.

Some people find they get very hungry after a swim which is completely normal as you’re burning a substantial amount calories during the swim workout click here for details. To overcome this, I would suggest having something on stand by to have immediately post the swim before you have breakfast or dinner, such as a protein shake or some bananas to tide you over.

Top 5 TIPS GET THE MOST OUT OF YOUR SESSION

1 Tip one

Snack throughout the day with healthy options such as nuts or a trail mix.

2 Tip two

Less is more when it comes to meals so you can space out the nutrients. This allows for a more consistent release of energy during the day rather than 3 hits!

3 Tip three

Plan your meals each week in advance so that you are not left stranded needing to buy fast food. Planning your week and doing a big shop on the weekend is a great way to stay on top of things.

4 Tip four

Set achievable goals. Setting unrealistic targets can dent your confidence, so make your training goals challenging but achievable.

5 Tip five

Don’t rob yourself of a treat every now and then, set aside a day or two each week where you enjoy a few treats!


YOUR WEEKLY MEAL PLAN

Help get your swim program in shape with this basic weekly meal plan that Speedo Fit swimmers can easily follow.

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meal plan
Top 10 Speedo Fit Foods top fit foods