First 15 minutes after practice

Congratulations, you just swam swim practice. You found time as a busy adult for your health and well-being. Bravo! 

Now that your workout is done, it is time to start thinking about how to replenish your body and get it ready for your next workout. 

There are 3 components to consider when it comes to post swim nutrition:

1. Rehydrating

2. Replenishing carbohydrates

3. Consuming protein to help repair and rebuild muscles

Hydration is so vital to your overall well-being. When I was a wee lad we didn’t bring water bottles to swim practice. No joke. Thankfully today when I walk into age group swim practices water bottles are omnipresent. Take a cue from the kids and get serious about staying hydrated. One of the best recovery tricks is to hydrate pre, during, and post workouts.

Now onto food. Carbohydrates and proteins are needed to return the body to its pre-exercise state and timing is paramount. Aim to eat a snack or exercise drink that includes protein and carbohydrates within 15 minutes of finishing practice. Waiting to get home or to the office before refueling with a quick snack can lead to a ravenous appetite and overeating. Carry snacks in your swim bag or glove box to make sure you don’t miss this window. 


Stay beautiful mermaids and mermen!