Last Updated on January 25, 2021 by admin
In this article, we’ll provide advice, hacks and tips on the importance and the benefits of a swimming breakfast.
The benefits of a swimming breakfast
Many swimming nutritionists believe that breakfast is the most important meal of the day.
- What swimmer eats or does not eat before and after a morning swim can make a huge difference to their level of performance.
- Eating breakfast can provide the swimmer with many benefits. These include,
- Replenishing the swimmer’s blood sugar levels (which can get depleted whilst sleeping) to enable the optimum function of their muscles.
- Help to provide the energy they require during training.
- It can help the swimmer to concentrate.
- Help the swimmer to recover from the rigours of swimming.
- It can help to kick-start the swimmer’s metabolism.
Morning training
As the swimmer develops, they may be required to undertake more training.
- To meet that need, swimming clubs need to utilise all the pool time available to them.
- This requires many clubs to provide morning training sessions.
- Morning training sessions are an important part of the training programme at many clubs.
- However, these usually start at 5 or 6 am.
- As swimmers are advised to eat some 2 hours before training, this can rule out the possibility for most swimmers eating a full breakfast beforehand.
- As the swimmer should not train on a full stomach.
- So how do swimmers manage their nutrition and hydration needs for morning training?
When to eat breakfast
Ideally, a swimmer should eat a nutritious breakfast at least two hours before training or a meet/gala.
- However, for many swimmers eating a full breakfast before a morning swim can be difficult.
- There simply may not be enough time from when the swimmer wakes up to when they start training, to consume a nutritious breakfast.
- Some swimmers may feel tired from getting up early.
- They may feel nervous, especially if it’s before an important meet/gala.
- Having a full breakfast before training or a gala/meet may even leave the swimmer feeling bloated or uncomfortable.
- To get around this problem, many swimmers have two swimming breakfasts.
- One a light pre-swim breakfast ideally consumed 30 minutes to 1 hour before entering the water.
- This usually consists a smoothie, a cereal/granola bar or some fruit.
- The other is usually a full post-swimming breakfast, ideally consumed within 30 minutes after their training session.
Planning a swimming breakfast
Whenever a swimmer swims early in the morning they should eat beforehand, even if it’s a small and easily digestible amount.
- We have listed below some hacks and tips on how to help a swimmer consume a nutritious swimming breakfast.
- Many swimmers prepare their breakfasts the night before.
- This can help to ensure they have enough time to eat a nutritious swimming breakfast.
- Swimmer’s should get into the habit of consuming breakfast before swimming.
- Many swimmers find that once they start to make breakfast a habit, their body quickly adapts, and they quickly begin to feel the benefits.
- Some prefer to consume a shake or a smoothie before their morning swim.
- For some swimmers eating correctly before swimming requires patients and practice.
- Some swimmers find that changing what they are eating for breakfast can help.
- Those swimmers should experiment with different familiar foods until they discover which combination works for them.
What to eat
Swimmer’s should ensure that they eat a nutritious breakfast which contains carbohydrates and proteins but is low in sugar. These include,
- Whole wheat or oat cereals,
- Porridge or oatmeal with fresh or dried fruit.
- Low sugar cereals such as unsweetened muesli.
- Wholemeal, granary or brown toast, with a small amount of jam, honey or marmalade.
- Pancakes with syrup.
- Poached, scrambled or boiled eggs.
- Dried or fresh fruit
- Milk, milkshakes or smoothies
- Please see smoothie recipes below
Breakfast smoothie recipes
A basic banana smoothie
A banana smoothie is a popular pre-breakfast swimming drink.
- Bananas are high in potassium and natural sugars, as well as other vitamins and minerals.
- They can provide the swimmer with the energy required for an effective early morning swim.
Recipe
- 1 large banana
- Ice – 250ml (metric) 8 Fl oz (imperial) 1 cup (US Cups)
- Semi-skimmed milk – 125ml (metric) 4 Fl oz (imperial) 1/2 cup (US Cups)
- Greek/low-fat yoghurt – 62.5ml (metric) 2 Fl oz (imperial) 1/4 cup (US Cups)
- Peanut butter – 15ml (metric) 1 tablespoon.
- Place all of the ingredients in a blender and blend until smooth.
A fruit juice smoothie
Some swimmers prefer a smoothie containing their favourite fruit juice.
- As some fruit juices can be high in sugar.
- A fruit juice smoothie should ideally made from freshly squeezed juice.
Recipe
- Fresh/frozen fruit – 250ml (metric) 8 Fl oz (imperial) 1 cup (US Cups)
- Fruit juice (ideally freshly squeezed) – 125ml (metric) 4 Fl oz (imperial) 1/2 cup (US Cups)
- Semi-skimmed milk – 125ml (metric) 4 Fl oz (imperial) 1/2 cup (US Cups)
- Greek/low-fat yoghurt – 125ml (metric) 4 Fl oz (imperial) 1/2 cup (US Cups)
- Place all of the ingredients in a blender and blend until smooth.
Variations
When making smoothies, many swimmers include their preferred ingredients. These can include,
- A handful of the swimmer’s favourite fresh fruit.
- Non-dairy milk, such as soy, almond, oat or coconut.
- Chia seeds – which a rich in omega-3 fatty acids.
- Vanilla protein powder – which is an excellent source of protein and has many other health benefits.
Hydration
As well as the proper nutrition, a swimmer needs to be well hydrated to perform at its optimum.
- Although most of a swimmer’s training is conducted in the water, they still lose a great deal of body fluid through physical exertion.
- This lost fluid should be replaced, as dehydration is one of the most common causes of poor performance.
Related article on morning swimming training
We have produced a related article on morning swimming training. Which you can view by clicking this link: morning swimming training
Related articles on swimming nutrition and swimming hydration
We have produced related articles, on swimming nutrition and swimming hydration. Which you can view by clicking these links: swimming nutrition | swimming hydration.
The problems of missing a swimming breakfast
There can be problems associated with the missing of a swimming breakfast. These include,
- Disrupting the swimmer’s body rhythm by fasting and eating.
- Missing a swimming breakfast can increase the likelihood of swimmers overeating later in the day on high-fat and high-sugar foods.
What not to eat
Fatty and fried foods
Swimmers should avoid consuming fatty and fried foods.
- These are generally poor nutritionally and can be difficult to fully digest.
- This can put extra demands on the swimmer’s digestive system, which can lead to indigestion and discomfort.
Sugar
Swimmers should also avoid consuming foods or drinks with a high sugar level, especially first thing in the morning.
- These can raise the swimmer’s blood sugar quickly to a very high level, it then falls and remains at a low level, impairing performance.
- This can cause headaches, weakness, general irritability, and low levels of concentration.
Takeaways
Many swimming nutritionists believe it’s the most important meal of the day.
- What swimmer eats or does not eat before and after a morning swim can make a huge difference to their level of performance.
- Eating breakfast can provide the swimmer with many benefits. These include,
- Replenishing the swimmer’s blood sugar levels (which can get depleted whilst sleeping) to enable the optimum function of their muscles.
- Help to provide the energy they require during training.
- It can help the swimmer to concentrate.
- Help the swimmer to recover from the rigours of swimming.
- It can help to kick-start the swimmer’s metabolism.
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