What is the best time of the day to swim? What is the best food to eat before and after swimming?

Now as people's living standards improve, many people begin to pay attention to health and wellness. As far as health is concerned, it is effective to start exercising at any age. If you have time, exercise more; if you don't have time, exercise less. As long as you move, it's fine. Therefore, we should try to choose the best time to engage in sports activities in order to achieve good fitness and training effects. For example, when is the best time to swim during the day?

Contents of this article

1. When is the best time to swim during the day?

2. What is the best way to eat before and after swimming?

3. Dietary considerations before and after swimming

What is the best time of day to swim?

The best time to go swimming is at 7 am, 3 pm, and 8 pm. The body's ability changes throughout the day and night. From 7 am to 12 pm and from 2 pm to 5 pm every day, muscle speed, strength, and endurance are at their best. If you do (swimming) fitness exercises and sports training during this time, you will get better results. From 12 pm to 2 pm, it is at its lowest state. If you engage in sports during this time, you are prone to fatigue. When you are overloaded, the probability of sports injuries is high. This shows that people should try to choose the best time to engage in sports activities based on the possibility of objective conditions, in order to achieve good fitness and training effects. As far as health is concerned, it is effective to start exercising at any age. If you have time, exercise more, and if you don't have time, exercise less. Just get moving.

What is the best way to eat before and after swimming?

After swimming and fitness, don't eat anything greasy or filling right away. It's best to eat some fruits with a clear taste. You can eat some low-sugar cucumbers, cherries, apples, etc. to supplement some energy.

You can eat some whole-grain bread slices, but don't eat bread with too much cheese or cream. Just eat a few slices. After all, it is not a main meal, and its main purpose is to relieve hunger.

Add some low-fat milk to sugar-free oatmeal and eat a little bit. It is very good for the body and also helps to restore the feeling of fullness.

Mineral water

Don't mix it with too many other drinks. Mineral water is a rare choice. Electrolyte sports drinks are too powerful and most people will gain weight if they drink too much.

Eating salads made of various vegetables and fruits is also a particularly light and weight-loss side dish. Do not use cream. Just mix it with vinegar, olive oil and a little seasoning and it will taste good.

Dietary considerations before and after swimming

First of all, it is important to make it clear that you should not swim on an empty stomach. If you do not eat, the lack of sugar reserves in your body during swimming will cause hypoglycemia, which will not only make you lack physical strength, but also affect the energy supply of the brain. In severe cases, you may even faint, which is very dangerous in the water and may even lead to drowning and endanger your life. The principle of eating before swimming is to choose small, easily digestible and high-energy food, and eat it at least 1 hour before swimming, because just after eating, the blood in the whole body will flow to the stomach to help digestion. If you go swimming at this time, the blood in the whole body will be forced to flow to the limbs, so that less blood is supplied to the stomach, and the food you eat cannot be digested well, so the stomach will feel uncomfortable. Eat less, the stomach will feel comfortable, and you will not feel hungry during exercise. At the same time, exercise speeds up blood circulation, gastric peristalsis also speeds up, and there is a small amount of food in the stomach, so you will not feel uncomfortable. 1 to 1.5 hours before swimming, you can drink a small bag of milk or sugary drinks, eat some chocolate, cheese, and bread. Biscuits are also a good choice. If economic conditions permit, energy bars with high energy and small size are the best choice.

After swimming, you should choose easily digestible food, such as vegetables, rice, etc., but you must not eat too much. Because there is a strong sense of hunger after swimming, quite a number of people will eat a lot at once, which will easily cause excess energy and cause weight gain. If you are losing weight, then the calories you take in must be less than the calories you burn. If you still feel hungry, eat some vegetables, fruits and melons to fill your stomach.

1. Avoid swimming on an empty stomach: Swimming on an empty stomach can easily cause hypoglycemia, which can cause the swimmer to experience unexpected situations such as dizziness, fatigue, and even fainting.

2. Avoid eating too full: After eating, the blood is concentrated in the stomach. Swimming at this time will force the blood in the whole body to flow back to the limbs, causing a decrease in the blood in the stomach, thus causing indigestion of food and a series of uncomfortable symptoms such as "stuck in the side" and "stomach pain".

3. Avoid swimming after strenuous exercise: Swimming immediately after strenuous exercise will increase the burden on the heart. The body temperature drops sharply, which weakens the resistance and easily causes colds, pharyngitis and other diseases.

1. It is advisable to choose small, easily digestible and high-energy foods: 1 to 1.5 hours before swimming, drink a small bag of milk or a glass of sugary drink, eat some chocolate, cheese, bread, biscuits or an energy bar to help stabilize blood sugar levels and keep the body in good condition.

2. Do warm-up exercises: The water temperature is lower than body temperature, so you must do warm-up exercises before going into the water, otherwise it will easily cause physical discomfort.

3. It is advisable to drink water and eat properly: Swimming will cause the body to lose water. The body of the swimmer is moist in the water, and the exercise makes the body sweat moderately but not easy to feel thirsty, and the loss of water in the body is often not felt. It is necessary to drink water properly to prevent dehydration.

If the exercise time is less than 1 hour, you are not allowed to eat during the exercise, but you must drink enough water. It is recommended to drink 150 to 300 ml of water every 15 minutes.

The exercise time is 1 to 3 hours, which is considered moderate exercise. Drink 500 ml of water during swimming, and it is recommended to replenish sugar in time to avoid hypoglycemia. You can supplement with sugary drinks, such as sports drinks. Or drink plain water, but prepare foods that can quickly absorb sugar, such as jam sandwich biscuits, dried fruits, cereal nutrition bars, jelly, etc.

In addition, excessive sweating causes the loss of trace elements such as sodium, potassium, calcium and water-soluble vitamins. Simply replenishing water will dilute the blood, causing the body to lose more minerals and easily cause cramps. You can choose functional drinks according to your own situation. After exercise, there is no limit on drinking water. Swimming is a sport that consumes a lot of energy because all parts of the body are in friction with water during exercise.

1. Do not eat high-calorie foods.
2. Rehydrate immediately. It is recommended to eat normally one hour after swimming. However, if you swim at night, it is best to eat a banana or light vegetables and fruits (such as cold dishes and salads, without too much seasoning and salad dressing) after swimming to prevent fat accumulation.

Eat chocolate in moderation (because chocolate is a high-calorie food, it can act as a stimulant, but most people can't control when chocolate will play its stimulant role. If the timing is wrong, it will reduce people's physical fitness)

Don’t drink milk (because milk will gradually solidify into lumps after entering the human body, which will cause a lot of discomfort to the human body)

Do not eat foods that are difficult to digest (because if you eat too much and then exercise right away, the food will not have time to digest. In most cases, these people will experience a series of uncomfortable symptoms such as "side stitches" and "stomach pain")