As anyone who has ever got in a pool will know, the hunger pangs experienced after swimming can be intense! Swimming is a total body work out and so burns a surprising amount of energy; just 30 minutes swimming can burn up to 500 calories. It is therefore important that after a hard session swimming you fill your body with essential nutrients to kick start the growth and repair process, as well as boosting your energy levels for the rest of the day.

You should aim to eat at most an hour after swimming to give your body optimum opportunity for recovery. Both carbohydrates (important for energy) and proteins (important for muscle repair and growth) are important to include in your post recovery snack. Here are our favourite quick post-swim snacks:

·         Hummus and whole-wheat pitta

This is super quick and tasty. The chickpeas in the hummus are packed with protein, and whole wheat pitta is full of slow releasing carbs which will keep you full throughout the day.

·         Pip and Nut peanut or almond butter

Packed full of protein with no added e numbers, preservatives or additives; Pip and Nut butters are the perfect post swim snack. They also come in handy squeeze packets so you can have some straight after your swim! Try layering Pip and Nut almond butter over slices of apple or celery sticks for a delicious and healthy snack.

·         Poached eggs on toast

Super comforting after a difficult swim; eggs offer a fantastic protein hit and choosing whole-wheat toast will also give you those complex carbs. Eggs are also low in calories compared to other protein rich food which is great if you’re also watching your weight. Add some avocado to get a good dose of vitamins and healthy fats!

·         Sweet Potato Wedges

Sweet potato is another great slow releasing carb and is guaranteed to restore your energy levels. Try roasting a large batch of sweet potato, cut into wedges, with a drizzle of olive oil, a sprinkle of sea salt and a dash of chilli powder for 35 minutes. Once cool, keep them in an airtight container in the fridge so you can quickly grab them when you need. Perfect for when you’re tired after a hard swim!

·         Boiled eggs and green soldiers

For an extra healthy snack, instead of making your ‘soldiers’ out of toast grill some asparagus stalks instead. You’ll get all the protein from the egg, as well as an impressive array of vitamins and minerals such as vitamins A, C, E, K and B6, alongside folate, copper, calcium, protein and fibre from the asparagus!

·         Clearspring Tamari Roasted Sicilian Almonds

The organic tamari (tastes like soy sauce) coating on these delicious almonds makes them the perfect post swim snack. Almonds are an incredible 13% protein so are ideal for helping your muscles grow and repair after swimming. 

Start your health kick today by signing up to the Aspire Channel Swim here!

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