A Swimming Breakfast

Last Updated on January 25, 2021 by admin

Eating breakfast can provide the swimmer with many benefits
Eating breakfast can provide the swimmer with many benefits

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

Morning training can pose nutritional problems for swimmers
Morning training can pose nutritional problems for swimmers

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

Many swimmers prepare their breakfasts the night before
Many swimmers prepare their breakfasts the night before

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

Pancakes with syrup

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 banana smoothie

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

A swimmer needs to be well hydrated to perform at its optimum.
A swimmer needs to be well hydrated to perform at its optimum.

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

An English fried breakfast

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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