I’ve been trying to optimize my nutrition for swimming and was wondering—what’s the best pre-swim superfood to supercharge my energy before jumping into the pool? I want something that won’t feel too heavy but still provides sustained energy and helps with endurance.
Do you have any go-to snacks or meals that work well before a swim session?
Banana
Sparrow said:
Banana
A single banana works great for me too
Sparrow said:
Banana
Split it in half. Eat half now and half later.
How about a slice of dried mango, some nuts, or dates
Sometimes I even go for a cookie.
Reeve said:
How about a slice of dried mango, some nuts, or dates
Sometimes I even go for a cookie.
I prefer a whiskey
Reeve said:
How about a slice of dried mango, some nuts, or dates
Sometimes I even go for a cookie.
I prefer a whiskey
Got an upvote for you, my Scottish friend! :)(Maybe Irish or Australian;)
@Josie
Yes, exactly!
I had cheese and a boiled egg today.
Amani said:
I had cheese and a boiled egg today.
How is it possible? I had the same yesterday before my afternoon swim.
Amani said:
I had cheese and a boiled egg today.
How is it possible? I had the same yesterday before my afternoon swim.
I was in a rush. Were you too?
My go-to pre-swim breakfast is two slices of toast drenched in Kerrygold butter with a mashed banana on top. I wash it down with a mug of coffee. If you do this, make sure to drink water before swimming and keep some poolside to balance the caffeine’s diuretic effects.
@Brynn
If I drink water mid-swim, it makes me need to pee during the session lol.
Eggs, spinach, and fruits. I especially love spinach! 
Some bananas and a joint if I’m doing long sessions.
Gets me super focused in seconds.
Emmy said:
Some bananas and a joint if I’m doing long sessions.
Gets me super focused in seconds.
I thought I was the only one!
I usually take creatine with a glass of water and a single banana. I never swim on a full stomach because I don’t like the feeling. I swim over 4000 yards in about an hour (1:15-1:25 per 100 for freestyle and much slower for kickboard) and haven’t noticed food affecting my performance. Unlike biking, where I’d crash if I didn’t eat while burning around 1500 calories, I think 4000 yards burns about 700 calories.
Muscles store about 1200-2000 calories of energy, so I’m not worried about running out. For those doing high-intensity workouts over an hour, fueling up is important. For many of us, eating just adds unwanted calories we’re trying to lose.
After swimming, I’ll have a light lunch or a big dinner (sometimes I skip lunch if I swim late afternoon; then I just have the banana, creatine, and lots of water before a big dinner).
I go mostly on empty and have a drink of clear protein water poolside. But my swim buddy always has a banana literally on the way to the pool!