How to adapt your diet before and after swimming?

Our grandparents' famous injunction "wait until you've digested before you go swimming" is no legend. Too much digestion can lead to bloating, nausea and cramps, especially if you're an active swimmer.

What to eat beforehand?

A light snack one to two hours beforehand is ideal. For example

• plain yoghurt
• a banana
• a slice of wholemeal bread with a little honey

Avoid greasy, heavy dishes (French fries, fatty meats, rich sauces) that keep digestion going for too long.

Drink enough to stay hydrated, but not too much just before swimming to avoid feeling "bloated".

We often forget that swimming is a real physical effort, which leads to dehydration, even if you don't sweat like you do on dry land. Remember to take small sips of water regularly before and after your session, especially if you're in the water for a long time or doing any sustained aquatic activity.

Once out of the water, it's time to recover! Even if swimming may seem gentle, it's a complete sport that calls on many muscles and consumes energy.

What to eat afterwards?

A balanced meal containing :

• proteins (eggs, fish, poultry, tofu) to nourish the muscles
• complex carbohydrates (brown rice, legumes, quinoa) to replenish energy reserves
• fresh vegetables for fiber and antioxidants

Fresh fruit or compote, rich in vitamins, for a healthy sweet touch

And, of course, plenty of water!

It's a question that often comes up. In fact, there's no strict scientific evidence that prohibits swimming after a meal, as long as you haven't eaten something too heavy or greasy. However, caution is still called for: it's better to wait a little until digestion has already begun, especially if you plan to swim actively, to limit cramps or the risk of digestive discomfort.