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In any sports practice it is essential to hydrate correctly and even more so for sea sports. Also, if you have a prolonged exposure to the sun on top of the physical activity you are doing, it is very important.
Experts agree that proper food can be vital to improve your performance and give you more energy. Many athletes focus on issues such as; taking supplements or so many grams of protein to improve performance. However, one of the main reasons for a drop in performance is poor hydration. Because of that, it is important to hydrate yourself before, during and after, regardless of the sport you practice at sea.
The daily diet must follow the same pattern as that recommended for the entire population, that is, the base should be vegetables and fruits, followed by legumes, tubers, whole grains, nuts, eggs, meats and fish: processed foods should be avoided.
Foods rich in carbohydrates are an important source of energy. By eating a small amount of carbohydrates before, you can swim for longer since these foods slowly release that energy. It is important that you eat at least one hour before starting the activity to avoid bloating and even avoid cramping. Pasta and brown rice, in small quantities provide you with many carbohydrates that will allow you to concentrate. Eat them with bananas and other fruits that are a great source of potassium.
Foods after these sports serve to replenish lost nutrients and replace energy about twenty or thirty minutes later. Good snack options for eating after swimming are energy recovery drinks that help replenish carbohydrates, protein bars and fruits are also recommended.
In general, dietary habits play a fundamental role in any sport. We must follow a varied and healthy diet and plan well our daily consumption; otherwise, the body could suffer some type of injury or a decrease in performance.