28 Jan Effective Diet For Swimmers To Lose Weight You Have To Read!
Many people play sports to lose weight and stay fit. Many women choose yoga, jogging to help their body supple and firm. But many people also choose to swim because this is a sport that requires the coordination of all the muscles to move. Of course, after exercising continuously, you will also lose fat significantly. However, for you to effectively lose weight with swimming, diet plays an equally important role. You must have a reasonable and true diet in order to be effective.
So how to eat right? Let’s find out through the following article!
What should you eat before swimming?
Foods that are rich in complex carbohydrates, such as wholemeal pasta, sweet potatoes, and brown rice, are a great source of energy for swimmers. A diet that contains these slow-release carbs will keep you energized and help you swim for longer but they can take time to digest.
If you need an energy boost just before a swim goes for a mix of lean protein and carbs – smoothies are a great way to nourish your body with all the nutrients you need, without putting pressure on your digestive system. Just ensure you leave plenty of time (up to an hour, ideally) before you jump in the pool to avoid feeling bloated. And if you’re swimming to lose weight, choosing a low-fat, lower-calorie pre-swim snack, or a smaller portion instead could help you ditch the pounds quicker.
It is just as important to choose the right food to eat after your swimming session. You know have to consider refueling your body and helping it to recover quickly.
Instant recovery foods are available that can be eaten within 20-30 minutes of finishing your swim. Protein helps to repair the muscles, while carbohydrates help to restore your body’s glycogen levels.
If you’re able to eat a healthy meal after swimming, aim to do so within an hour or so after finishing your session.
Foods to eat after swimming
Carbohydrates are stored as glycogen in the muscle and liver and are the fuel used by your body during swimming. Of course, after swimming, glycogen will be depleted and need to be replaced to have energy back.
If you’re not swimming intensely, then a small snack is enough to restore some energy as your regular dietary intake will likely replenish glycogen levels.
You can refer to some snacks as follows:
1. Fruit smoothies
Use frozen fruit with no added sugar, mix with yogurt and some low-fat milk. If you are a fan of sweets, use honey instead of sugar for a healthier drink.
2. Fruit yogurt
You can eat fruits high in healthy probiotics like blueberries, raspberries, or bananas. Still use honey instead of sugar if you like sweetness. Alternatively, you can sprinkle a little more cinnamon powder or peanuts on a cup of fruit yogurt.
3. Fruit Cereals
For grain lovers, this is a healthy snack after swimming. You can choose from fresh fruits like apples, grapes, blueberries, kiwis. Then dice the fruits and mix them into breakfast cereals, whole grains and eat with low-fat milk.
4. Fresh fruit
You can combine fruit like bananas, strawberries, oranges or grapes with crackers and a slice of cheese.
Protein is full of amino acids, providing energy lost after swimming. Make it one of the healthiest swim-up snacks. Eating enough protein can help build muscle, and relieve pain in your muscles the next day.
Protein also supports the immune system and, more importantly, reduces hunger. It is important that swimmers after swimming often eat foods with more protein than carbohydrates.
1. Pita bread and hummus
This is a very easy and time-consuming dish. It only takes a few minutes to remove the ham, vegetables, chickpeas and a few slices of fruit from the refrigerator. Then clamp them with pita bread.
2. Low-fat chocolate milk
2 cups of chocolate milk provide whey protein and calcium to supplement bones. It also provides natural lactose that helps stimulate insulin, amino acids, into your muscles.
3. Chicken Sandwich
Cook unprocessed turkey or chicken with spinach and cheese for a protein-rich meal
4. Tuna sandwich
You can sandwich a tuna salad with celery between slices of barley sandwich or pita bread. This is a delicious, easy-to-make, and less time-consuming dish that is suitable for a healthy after-swim menu
5. Mixed Bean and Edamame
If you are busy or in a hurry, want a simple snack. Pre-cook some homemade sugar mixes with different nuts, dried blueberries, and crackers. Or cook a packet of Edamame green soybeans in saltwater for a quick snack. Both options above are rich in protein and muscle, providing you with a healthy, light meal after swimming.
But what if you’re trying to lose weight? The main thing would be to not overconsume calories after the workout. Choose a snack with the right ratio but don’t go overboard with how much of it you end up eating.
Some notes you should pay attention to lose weight effectively
- If you exercise a lot but eat not enough, you will lose weight but not effective because after that, when you stop exercising and continue to eat, you will gain weight.
- You should eat reasonable amounts of food if you do not want to gain weight while trying to lose weight.
- If you want to lose weight, you should only drink water or mineral water after training, eat less-sweet fruits and eat lots of vegetables.
- If you have the right combination of swimming and eating will help you lose weight effectively and safely.
Finally, wish you success with losing weight by swimming. Although the process will be difficult, you just need to make up your mind to maintain a healthy lifestyle, eat right, you will have a beautiful, healthy body without excess fat.