Best Healthy Snacks For Swimmers: What to Eat After A Swim Workout

Swimming is a great sport, workout, and physical activity for all ages, but especially for kids.  Swimming can be a way for your child to stay healthy, stay safe in the water, make friends, and enjoy a hobby.  Many kids enjoy swimming as a summer camp activity as well. Many kids summer camps offer swimming as an activity they can participate in every day, and there are even summer camps that focus on only swimming! Also, competitive swimming can take a lot out of a child during both practices and races. Most competitive swimming matches can last anywhere from 15 seconds to 15-30 minutes.  And whether the race lasts a few seconds or a long time, swimming involves a great deal of cardio, endurance, and energy. That is why it is important to replace that energy with a healthy snack after a swim workout.  

Recovering after a swim and replacing the needed energy the body has used for swimming.  It is not uncommon for children to feel very hungry after swimming. It is important to remember that both food and liquid are important to refuel the body after a swim and eating the snack within 30 minutes of the workout is the best option for quick and safe recovery. Here are some snacks that are the best healthy snacks for a swimmer to have after a swim workout. Be sure to pack some of these snacks in a lunchbox before your kids leave for summer camp!

Protein

Protein is a great post swim workout snack. Proteins are chock full of amino acids that help repair the muscles in the body, making it perfect to eat after a workout.  Protein can also help to eliminate muscle soreness the day after the workout. Protein is always an important party of any diet, but especially important after a long workout due to its replenishing abilities. Here are some examples of some healthy snacks that have enough protein to help refuel the body after a swim workout: eggs, vegetables, tuna, fish, and low-fat chocolate milk.

Carbohydrates

Another type of healthy snack to help refuel the body after a swim workout is carbohydrates. While many people try to steer clear of carbohydrates, they serve a purpose when it comes to helping replenish the body after a swim workout.  Carbohydrates help supply energy to the muscles and any avid swimmer should consume at least 50-60 percent carbohydrates out of their total diet for the day.  Carbohydrates also help glycogen levels stay even during and after a swim. Some examples of healthy snacks with carbohydrates can include bagels, oatmeal, bananas, raisins, pancakes, eggs, ham, breads, and pasta. Also, keep in mind that carbohydrates can also come in liquid form such as low-fat milk, smoothies packed with fruits and juice, or meal replacement drinks. This is a great option if there is not enough time to have one of the food items.

If your kids want to attend a summer camp and participate in a great summer camp activity like swimming, find out more about Zodiac Camps, Swim & More and the camps and activities they have to offer!