Alright, it’s time for the pool! After a lovely lunch, you’re ready for a dip with your child. But you have some concerns - Is it true that we should wait a little while after eating before we swim? What food is best before and after swimming? And when should I feed my baby or child before and after swimming?

First off, let’s get the myth out of the way. You will not get life-threatening cramps if you swim immediately after eating. At worst, your child might have some mild discomfort, but nothing that can stop them from swimming competently.

That said, you may still want to reduce the chances of discomfort, so let’s see what the best time is to eat before and after swimming.

When is the best time to eat before and after swimming?

For babies, it’s perfectly fine to have a small feed up to an hour before swimming. You don’t need a full feed or bottle, and they don’t need solids before swimming. You might find that they need an extra feed after swimming, as they’ll have used up a lot of energy in the pool!

For toddlers, give them something to eat at least an hour before pool time to avoid discomfort. Make sure a snack is available after swimming, as they’ll be hungry after having fun splashing about.

For older children, let them eat around an hour before swimming, then perk them back up with a healthy snack afterwards.

Now that we’ve seen when your child should eat before swimming, let’s take a look at what they should eat at this time.

What should my child eat before swimming?

Foods that can give a slow, steady release of energy are great for swimming sessions.

These include:

Porridge oats.

Whole Grain bread and pasta.

Sweet potatoes.

Unsalted nuts.

Bagels.

Smoothies.

Yoghurt.

Make sure to avoid oily or fried foods, as these can potentially cause discomfort.

What should I feed them after swimming?

Protein-packed foods are ideal after swimming. They can provide the energy necessary to perk your little one back up after swimming in the pool! These foods include:

Lean chicken.

Turkey.

Oily fish.

Nuts.

Greek yoghurt.

Lentils.

Quinoa.

Cottage cheese.

It’s also a great idea to pair these with foods that provide vital nutrients, like high-fibre fruits and vegetables. If you’d like to mix it up, an apple with almond butter, or vegetable sticks with dips are great choices after swimming.

When do I feed my baby/child before and after swimming?

And is it true that eating after a swim gives you cramps? Unii knows.