Myth: You need to wait 30 minutes after eating before swimming.
Fact: This is one of those messages that holds some truth. Eating a full meal directly before a lesson or training session is not recommended, particularly if it is an unhealthy choice (think fast food, greasy or fried food). This is because it can be uncomfortable to swim on a full stomach, and if a swimmer had eaten excessively, may lead to vomiting.
Instead, experts recommend a small, nutritious snack before swimming such as a piece of fruit, a muesli bar or sandwich. We personally have found that those swimmers who have felt unwell have consumed foods such as cakes. That means donuts and hot chips are a no-no! Following their swim, the Gatorade Sports Science Institute advises that swimmers ensure they eat a healthy meal rich in protein and carbohydrates to aid in recovery.
As always, water is always suggested for our squad swimmers before, during and after their session. It is sometimes easy to forget that swimming is a workout and students need to replace the fluids they have lost naturally through sweating.