Content

• Steps
• Method 1 of 3: Set How Much Energy You Need
• Method 2 of 3: Control your calorie intake
• Method 3 of 3: Set a Time for Meals
• Warnings

Swimming is a whole-body cardiovascular exercise. Many people swim for health, and many swim because they play sports. Swimming is very suitable for those looking to lose weight. To relieve stress, swimming is a wonderful activity. Regardless of the reasons you are swimming, it is important to have the right eating plan that will help you burn extra calories and maintain muscle mass. You can swim for health reasons or to lose weight, but knowing how and how much to eat can play a major role in achieving a specific goal.

Steps

Method 1 of 3: Set How Much Energy You Need

Swimming for one hour can burn 380 calories to 650 calories, depending on how much you weigh. A person who weighs about 55 kg can burn 382 calories in one hour of swimming, while a person who weighs about 108 kg can burn 763 calories in one hour of swimming. It is very important to have this information in order to determine how many calories you need for swimming.

1. 1 Determine your resting metabolic rate. This is the number of calories you need per day without exercising. Up to 75% of calories are burned during the day through normal bodily activities such as sitting and breathing. The remaining 25% of calories can be burned through physical activity. To make sure you have extra calories, you must first determine the following:
   • Convert your weight from pounds to kilograms by dividing your weight by 2.2.
   • Convert your height from feet to inches by multiplying your height in feet by 12 and adding the remaining number of inches to the result. For example, if you are 5 feet 6 inches tall, you multiply 5 by 12 to get 60 inches. Then you add the remaining 6 inches to the result and you get 66 inches.
   • Convert your height from inches to centimeters by multiplying it in inches by 2.54.
   • Now calculate your resting metabolic rate. If you are a woman, use this formula: (9.99 x weight (kg)) + (6.25 x height (cm)) - (4.92 x age) - 161 = SMS. If you are a man, use this formula: (9.99 x weight (kg)) + (6.25 x height (cm)) - (4.92 x age) + 5 = SMS.
2. 2 Determine your activity level.
   • If you swim for one hour, you are engaged in an active pastime, then you should add 600 to 800 calories to your daily diet.
   • If you swim for less than one hour, your activity is average, therefore, you should add 200 to 400 calories to your daily diet.
   • Whether you are swimming, doing other exercise, or leading a very active life, you should be consuming enough calories daily.
   • Add the right amount of calories to your daily diet to keep you energized for an active life.
   • You must increase the number of calories in relation to your workouts. If you start preparing for a competition, you may need to increase your calorie expenditure to match your activity to match your calorie expenditure.

Method 2 of 3: Control your calorie intake

Planning your meals and snacks ahead of time will help you achieve great swimming results.

1. 1 Choose a variety of foods. You must not forget any of the food groups in order to maintain normal functioning of the body, this includes both fats and oils. Among the food that you eat should be present and fruits, and vegetables, and cereals. You shouldn't overeat.
2. 2 Don't skip breakfast. Once you start swimming, your metabolism will increase. This is an increase in metabolism all day long, not just during and after exercise. That's why breakfasts are important. You need calories to maintain your weight and to get through the day easily.
   • Your breakfast should include fruits, vegetables, cereals, and dairy products. Your breakfast should be between 400 and 800 calories.
3. 3 Have snacks. In order to have the required amount of calories and adhere to the correct diet, you must snack. Without snacking, your body can get tired from lack of "fuel".
   • Your snacks should contain protein, fruits and vegetables, and should also contain cereals. Grains, fruits and vegetables will replenish the carbohydrates you have burned, and protein will replenish the energy expended.
   • Take it easy with snacks that are high in fiber. Fiber can cause bloating if consumed in excess, making it difficult for you to exercise. Start with a little fiber and see how your body reacts. If there is little change, then you can increase your fiber intake. Fiber is found primarily in whole fruits and vegetables.
   • When you have a snack after sports, it should be no earlier than an hour later. Your meal should be protein and carbohydrate in order for your muscles to regenerate. You need to consume 60 to 200 grams of protein on the days you swim. The more calories you consume, the more protein your body needs.

Method 3 of 3: Set a Time for Meals

It is very important to set a time for eating, so as not to stuff your stomach with food before training and not to gorge itself to such a state that you will feel sleepy, and muscle tone will generally cease to recover.

1. 1 Plan meal times relative to exercise times.
   • Large meals should be no earlier and no later than an hour before or after swimming.
   • Eat a little before swimming, but eat enough to keep you energized. Less protein and fat before swimming, because the body will digest such food for a long time. Carbohydrates are best.
   • Take a snack one hour after swimming to help your muscles recover.
   • Wait at least one hour after swimming if you want to eat a good meal. So, you will give your body a rest and return the digestion process to normal. Immediately after swimming, your digestion process slows down and eating large amounts of food will make you feel full.
2. 2 Be sure to eat on the day of the competition.
   • Eat more protein. This will help you stabilize your blood sugar levels if you need to take long breaks between meals.
   • Have breakfast. If you have a competition in the morning, then have a light breakfast, and if in the afternoon, eat well.
   • Eat carbs with snacks. These can include fruits, juices, vegetables, and crackers. You need this to make up for the energy loss at any time.
   • Drink plenty of water. You should drink plenty of water to avoid feeling thirsty, and your urine should be clear. Water is very important as it maintains balance in your body and protects you from headaches.

Warnings

• Don't drink energy drinks, especially if you're young. Yes, these drinks give energy, but hide fatigue. This is very dangerous, as it can lead the swimmer to overexhaustion, you can even drown.