A lot of my clients enjoy swimming a bit during the week, whilst balancing work and family life, and participating in the odd race on weekends. Regardless of your age, ability or goals, eating well around training sessions is essential to improving performance, achieving body composition goals, and enhancing energy levels over the course of the day.

Eating Before Swimming

Food intake prior to a training session depends on:

• What you are planning to do
• When you are planning to do it
• How long you are planning to do it for

If your morning swim is planned first thing in the morning for less than an hour, it is completely feasible (and likely beneficial) to complete this without eating anything, or with just a small serve of fruit. As a general recommendation, I will often suggest to clients that the morning session be fasted, whilst for an afternoon session a small snack approximately an hour or 45 minutes before the session will help the most.

Longer sessions that go over an hour, or if you are participating in a race, it is a good idea to include something to help fuel the session, and make sure you perform at your best. If swim is planned to be for 90 minutes or more, then a mini meal will be most beneficial. Carbohydrate that is readily digested, with a small amount of protein is best here, for example Weetbix and milk, fruit and yoghurt or a smoothie. If the race is shorter, a piece of fruit, such as a banana may be all that's required.

What about after the swim?

Again food choice is important, but timing is king. Leaving it hours and hours after any session can be detrimental. Consuming a source a protein and carbohydrate within 20-30 minutes of finishing your swim will give you the best outcomes, and help with managing hunger levels later in the day.

So what are the best choices? Milk has been shown in research to be the best option for recovery, due to its unique profile of protein and carbs, along with electrolytes. As such a smoothie is a great choice as it is also easy to consume on the go (especially on those days you have to rush off to work). Otherwise, eggs on toast, salmon with sweet potato, or any other combination of lean protein and good quality carbs are all appropriate choices.

Does this mean I should be eating extra?

For most of us, planning meals around training sessions more effectively will lead to the best performance and body composition. Including extra meals is usually not required. If you have a very heavy training program, extra meals may be needed.

What about race day?

Just like you probably wouldn't wear your bathers, or a pair of goggles for the first time in a race, it's important to practice what you want to do.

Know that your pre-event meal is something that sits well and fuels you well, through having tried it out in training sessions beforehand. This gives you the peace of mind that you'll perform well using your nutrition plan – one less thing to worry about on race day!

Chloe McLeod is a sports dietician with Balmain Sports Medicine.

From www.oceanswims.com newsletter 21 January 2017