Calorie Tracking for Swimmers
Swimming burns more than almost any other activity. Here's how to fuel it right.
Why Swimming Burns So Many Calories
- Full-body workout — Uses almost every muscle
- Water resistance — Constant resistance in all directions
- Thermoregulation — Body burns calories maintaining temperature
- No rest — Can't coast like cycling or running
A 150 lb person burns approximately 400-700 calories per hour depending on intensity.
Calorie Needs for Swimmers
| Training Volume | Daily Calories (150 lb) |
|---|---|
| Recreational (30 min, 3x/week) | 1,800-2,200 |
| Regular (1 hr, 5x/week) | 2,400-2,800 |
| Competitive | 3,000-4,000 |
| Elite/Olympic | 4,000-6,000+ |
The "Chlorine Appetite"
Swimmers are famous for being ravenous after practice. This is because:
- High calorie burn creates genuine hunger
- Cool water may increase appetite more than land exercise
- Training depletes glycogen stores quickly
Strategy: Plan your post-swim meal. Don't arrive home starving with no plan.
Pre-Swim Nutrition
2-3 hours before:
- Full meal with carbs, protein, moderate fat
- Example: Oatmeal + eggs + fruit
30-60 minutes before:
- Light, easily digestible carbs
- Banana, rice cakes, energy bar
- Avoid fat/fiber (slows digestion, causes discomfort)
During Long Practices (90+ min)
- 30-60g carbs per hour
- Sports drinks work well poolside
- Gels or gummies between sets
- Stay hydrated even though you're in water
Post-Swim Recovery
Within 30-60 minutes:
- 20-40g protein for muscle repair
- Carbs to replenish glycogen
- Hydration — you sweated even in the pool
Good post-swim options:
- Chocolate milk (natural carb:protein ratio)
- Protein shake + banana
- Chicken sandwich
- Greek yogurt + granola + fruit
Sample Day: 2,800 Calories (Competitive Swimmer)
- 6 AM Pre-swim: Banana + peanut butter toast (300 cal)
- 8 AM Post-swim: Eggs + oatmeal + juice (550 cal)
- 12 PM Lunch: Large sandwich + fruit + chips (700 cal)
- 3 PM Pre-afternoon practice: Protein bar + banana (350 cal)
- 6 PM Post-swim: Chocolate milk (250 cal)
- 7 PM Dinner: Pasta + chicken + vegetables (650 cal)
Swimming for Weight Loss
If your goal is weight loss, not performance:
- Don't "eat back" all calories burned
- Plan modest post-swim meals in advance
- Protein shake can curb appetite without excess calories
- Remember: You can still overeat even with high activity
Track Your Training Fuel
Snap a photo of your post-swim meal — Pandish tracks calories so you know you're recovering properly without overdoing it.
Try Pandish Free →