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

After your swim

  • It’s super important to re-hydrate with water or a fruits juice after a swim to help replace electrolytes.

  • Within two hours of the swimming eat a full balanced meal rich in proteins and carbohydrates.

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Foods after swimming: Low-fat chicken, fish, potatoes, rice, eggs and milk


How do I increase dietary fiber?


Fiber is an important component of a healthy balanced diet. Fiber is also known as roughage. It is the indigestible part of plant foods that pushes through our digestive system, absorbing water along the way and easing bowel movements.Fiber is not a nutrient and contains no calories or vitamins but necessary for a healthy and efficient digestive system.


How do I increase dietary fiber?

Because fiber is central to your bowel health, be careful about suddenly increasing your intake and overburdening your digestive system. You should only aim for a 5g increase over a three to five day period, and drink plenty of water for it to be effective. Make sure you get both forms of fiber in your diet.

  • Tips:
  • Eat more whole fruit instead of fruit juice and snack on raw vegetables. 
  • Read labels. Look for the word “whole” before any grains on the ingredient list and check the number of grams of dietary fibre on the nutrition facts panel of packages to select high-fibre foods. 
  • Add legumes, seeds, and nuts into soups, salads, and stews. 
  • Replace refined white bread, pasta, and rice with whole-grain products.