Post-Swim Nutrition Tips

Nutrition Tips pic

Nutrition Tips

Michael “Mike” Vasaturo has led since 1989 as vice president of New Haven Terminal. In his free time, Michael Vasaturo is an avid swimmer.

A healthy post-swim recovery routine is essential for strong performance. Competitors often maintain a rigorous routine of multiple races per day, each of which requires from less than a minute to 15 minutes of strenuous activity. To replenish the body after such a workout, a swimmer should eat within an hour of exiting the pool.

A swimmer’s post-recovery meal or snack should include both carbohydrates and protein. Popular choices include turkey breast on a wheat bagel, Greek yogurt with granola, or cottage cheese with fruit. Many swimmers also gravitate toward chocolate milk, as it provides the body with two sources of protein as well as lactose, which supports the absorption of amino acid into the muscle.

If a swimmer is focusing on weight management, it may be more important to time a meal so that it also functions as post-swim recovery. A swimmer will also want to seek out carbohydrates with a low glycemic index (GI), as these burn more slowly and help the athlete to maintain a feeling of fullness for a longer period of time.