Should I swim when I'm full or when I'm hungry

It is recommended to maintain moderate hunger before swimming and avoid completely fasting or overeating. Swimming on an empty stomach may lead to low blood sugar, while swimming too full can easily cause gastrointestinal discomfort. Eating small amounts 1-2 hours before swimming is more scientific. Choosing easily digestible carbohydrates with a small amount of protein, such as bananas with yogurt, whole wheat bread with eggs, etc., can provide sustained energy without increasing gastrointestinal burden. It is advisable to control the volume of food at 200-300 grams and avoid high-fat and high fiber foods. If the main meal has just ended, it is necessary to wait for at least 2 hours before entering the water to prevent the digestive system from competing with muscles for blood supply.

Some special groups need to adjust their strategies. Patients with diabetes should avoid fasting swimming, and can monitor blood sugar in advance and carry candy; Patients with gastroesophageal reflux need to extend the interval between meals to 3 hours; Teenagers can increase their food intake appropriately due to their high metabolism. Competitive swimmers need to adjust their nutrition supplementation plan according to the training intensity, and if necessary, use sports nutrition supplements.

After swimming, it is important to replenish water and electrolytes in a timely manner. Within 30 minutes after exercise, it is recommended to consume foods containing high-quality protein and carbohydrates to help with recovery. Long term swimmers are advised to establish a regular eating rhythm, record their exercise performance under different eating states, and gradually find the most suitable eating time and food combination for their individual physique. At the same time, pay attention to sufficient warm-up before swimming, stretch and relax after swimming, and combine diet management with exercise science to achieve the best exercise effect.