Swimmers must focus on eating balanced and nutritious foods all the time. It boosts the energy levels and helps in good performance.

During your swim Stay hydrated-it is important to stay hydrated during swimming.  Drink fluids such as water, fresh fruit juices without sugar.

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Nutrition during the swimmin

Recovery nutrition:

  • Is a technique which provides the swimmer’s body with what they need to recover.

  • Carbohydrates to replace used up energy, proteins for muscle building and repair and prepare for the next day of competition.

  • To maximize the impact of the “recovery foods” they need to be eaten or drunk as soon as possible after swimming in small amount!



Swimmers must focus on eating balanced and nutritious foods all the time. It boosts the energy levels and helps in good performance.

Before swimming:

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Nutrition and Swimming
  • The most important thing to remember about the pre-race meal is to eat–and eat mostly carbohydrates.

  • It will help to keep blood sugar levels steady and fuel your muscles in preparation.

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    Avoid Processed Food
  • AVOID processed sugars and “Energy” drinks


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Healthy Eating

Tips for good eats before swimming:  Cereals, toast, milk, fruit such as banana, yoghurt and fruit juices.

What is Coconut Sugar? Does it have any Benefits?-2

  • Being high in potassium, magnesium and sodium, coconut sugar has the ability to regulate the body’s water content.

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    Coconut Sugar

  • The fiber of coconut sugar has the ability to promote the growth of intestinal bifidobacteria, which have been known to help restore the good bacteria in the gut and also boost your immunity.

NOTE: Although healthier than Regular sugar, Coconut sugar must be taken in moderation as it contains the same amount of fructose as regular sugar.

What is Coconut Sugar? Does it have any Benefits?-1

Coconut sugar is not a direct derivative of coconut, it is the dehydrated and boiled sap of the coconut palm.

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Coconut Sugar Benefits

  • Coconut sugar has a relatively low Glycemic Index, it ranks 35 on the GI scale.

  • Coconut sugar contains antioxidants, iron, calcium and potassium.

  • Coconut sugar does not undergo extensive refining processes, it is obtained pure from nature.

Weight Loss & Nutrition Myths-3

Myth: Egg raises Cholesterol and adds to your weight.

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Fact: Egg doesn’t increase serum cholesterol but decreases LDL (Bad Cholesterol). Prefer egg whites as they are rich in protein.

Myth:You Need Eight Glasses Of Water Per Day To Stay Healthy

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Fact: A study recommended at least 4.5 liters of water per day,   but the amount of water you need to consume per day isn’t a constant. On hot days, for instance, or after drinking alcohol, you’ll need more water than usual in order to fend off dehydration.

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