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by Michele Tuttle

February 17, 2020

It doesn’t take much time or effort to properly prepare for your next workout

You might not have much time to plan what you eat, and you might not want to eat before a workout. But swimmers perform better when hydrated and fueled, so it makes sense for you to preload with fluids, carbohydrates, protein, and calcium.

Here are three ways to fuel before your next workout and kick your performance to another level.

1. Early Morning Drinkables

If you swim before dawn, last night’s dinner was digested hours ago. And chances are you have a busy workday ahead with little time for a relaxing breakfast. You can make either of these smoothies the night before (hint: When you’re packing your swim bag) and leave them in the refrigerator, ready to grab on your way to the pool.

Warm Mocha Comfort

  • ½ packet of instant hot chocolate mix
  • ½ cup coffee or 2 tablespoons instant coffee
  • ½ cup of warmed milk (1 minute in the microwave), blend, and SWIM!

Citrus Burst

  • ½ cup orange juice
  • ¼ banana
  • ½ cup of vanilla kefir or yogurt

2. Late Afternoon Portables

If you swim after work, you’ll have eaten lunch hours before you get in the water and won’t have dinner until after your workout. You might drag yourself to the pool and find yourself fantasizing about dinner halfway into the main set.

If that sounds familiar, try one of these about one hour before you swim to keep you feeling strong and focused.

  • Microwavable vegetable and pasta soup in a mug
  • ½ sandwich (nut butter and honey)
  • Tortilla wrap with a slice of meat or cheese
  • Granola bar with peanut butter
  • Guacamole or hummus snack pack with corn chips or pretzels
  • Yogurt or kefir with a piece of fruit

3. Anytime Grabbables

Anytime snacks can work right before a workout, whether you’re swimming in the early morning, mid-morning, lunchtime, dinnertime, or in the evening. Be sure to drink some water with all of these.

  • Banana
  • Orange juice
  • Granola bar
  • Drinkable yogurt
  • Handful of nuts with ½ cup of fruit juice
  • Peanut butter crackers
  • Pretzels
  • Chocolate milk
  • Instant oatmeal


  • Health and Nutrition


  • Health