What should we feed our children for optimal results before and after swimming? Healthy food tips to help your child achieve his swim goals.

“Mom, I’m starving!" How often have you heard that before or after swimming? Kids’ bodies are like car engines, no fuel and they won’t keep going. But it’s not just about having something in the tank, it’s about having the right type of fuel! Without consuming food they won’t be able to concentrate or put in the energy required to get through the lesson. We’ve put together some tips on when to feed your child and what they should eat before and after swimming.

What to give your kids before swimming?
You can offer your children the types of light foods that will fill them up without making them feel ill when swimming. A good choice is a piece of fruit (e.g. apple, strawberries, banana, pineapple, pear), yogurt, cereals, toast, nuts, or granola bar. These will give your child a consistent supply of energy during their swimming lessons. Make sure to avoid any oily or fried foods before swimming lessons.

What to give your kids after swimming?
So now your child has made it through their swimming lesson. They’re hungry yet again and are ready to eat as soon as they step out of the pool. Here are some snacks they can eat in the car after a big swimming lesson - granola bar, sandwich, banana, or crackers. On arrival home, aim to feed your children healthy foods that are protein-based such as lean chicken, turkey, fish, nuts, Greek yogurt, lentils, quinoa, and cottage cheese. To restore vital nutrients, it’s important to pair these with a variety of high-fiber fruits and vegetables.

When to feed your child?
Babies: for breastfed babies, it is usually fine to give a small feed up to an hour before a session. We recommend you avoid a full bottle feed or solids an hour before a session. Your baby may need an extra feed after a lesson as they will have burnt up lots of energy during the swimming session.

Toddlers: We would advise leaving at least an hour between your toddler eating solid food and their swimming lesson. They often get hungry after their workout, so be prepared with a snack afterwards.

Older children: We would advise leaving at least one hour between your child eating food and their swimming lesson.

Knowing what to give your child before and after his swim lesson can ensure your child's body is staying energized, healthy, and getting all the nutrients needed to achieve his swim goals. So, the next time you're off to one of our pools, don’t forget to pack your child’s goggles, towel, and a healthy snack to make the most of their lesson!