Swimming is a sport that requires a lot of energy and endurance, so supplementing the right nutrients before and after swimming will affect the body's ability to recover. Carb plays an important role as a primary source of energy for physical activities.
Choosing foods rich in carbs appropriately will support the swimming process more effectively and safely, especially during high-intensity training sessions.
Bananas
Bananas are one of the fruits with easy-to-absorb carbs content along with natural potassium. Eating bananas before swimming will help provide quick energy, while also helping to prevent muscle cramps - a common phenomenon when exercising for long periods of time. Bananas also help the body digest easily, making them a great addition to your workout.
Oatmeal
Oats are a whole grain rich in carbs, providing stable and long-lasting energy. A serving of oats is not only rich in carbs but also contains soluble fiber, which helps slow digestion and maintain a feeling of fullness for a long time.
In addition, oats also contain minerals such as magnesium and iron, which help support metabolism and energy production.
Sweet potatoes
Sweet potatoes are a natural food rich in carbs and fiber, very suitable for consumption before or after swimming. With a low glycemic index, sweet potatoes will help provide a stable source of energy without sudden increases in blood sugar levels.
At the same time, sweet potatoes also contain vitamin A and potassium to support immune function and regulate electrolytes in the body.
Whole wheat white rice or banh mi
Starchy foods such as white rice and whole wheat bran are all rich sources of carbs. White rice contains carbs that are suitable for use before swimming to create quick energy.
Meanwhile, whole-wheat banh mi contains a lot of fiber and carbs, suitable for use in main meals or after exercise to maintain stable energy for the body.
