Swimming is a great workout for the whole body. But to get the full health benefits of swimming, we need to give ourselves the right fuel at the right time.

It is recommended that you eat at least one hour before swimming. Good pre-swim foods that supply energy include oats, whole-grain bread, pasta, sweet potatoes, peas and beans. Other top choices according to nutritionists are bagels, smoothies, yogurt, eggs and bananas.

Good foods to eat after training includes chicken, turkey, oily fish, peanut butter, brown rice, low-fat milk and cheese. To restore vital nutrients, it’s important to pair those lean proteins with a wide variety of fresh fruits and vegetables that are rich in vitamins, minerals and antioxidants.

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