Tag Archives: marathon swim

The Swimming Smoothie – food for swimmers

(This is a repost and update, due to a resurgence in interest in this post. As it’s a few years since the original post, I’ve played with other variations of ingredients since.)

Swimming generally and open water swimming especially is a sport of high energy demand. Many swimmers struggle to keep weight stable let alone increase it. The demands of cold water training are extraordinary and can project an average person’s appetite into the realms normally associated with power lifters and Olympian swimmers.

A favourite of endurance athletes of all disciplines for its slow release of energy, porridge (oats) is the quintessential breakfast to fuel any high energy effort.

Though I dislike it, I can force myself to eat it. I think the only time I’ve ever enjoyed it was in the middle of the night of the 24 hour swim.

One solution was a homemade Oat, honey or syrup & peanut butter bar,  which is very useful for a travelling breakfast or high carb snack, and has some real advantages, high carbs since it’s also made from oats and protein. With honey as a binder.

I played around some more and hit on the Swimming Smoothie. I’ve actually been eating this for about two years, and completely forgot to mention it.

This makes a really quick and tasty meal, whether breakfast or otherwise. It contains plenty of slow release calories from oats, but also has quicker release carbs from berries and juice, with protein for better carbohydrate metabolisation.

Ingredients before mixing
Ingredients before mixing
  • Apple juice or milk* (grape juice may need to be avoided**)
  • Smoothie IMG_9949.resized.rotatedLow fat natural yoghurt
  • Small banana or pineapple (optional)
  • Berries including blueberries, blackberries, raspberries and strawberries (frozen berries work fine and have the advantage of cooling the smoothie).
  • Half mug of uncooked porridge flakes (oats). (That’s about the amount you’d use to make a bowl of porridge. You won’t even taste them in the smoothie).
  • Depending on mood, requirement and what’s in the fridge, I might add pineapple, creme fraiche or even full cream if I have it.
Finished smoothie. Yum.
Finished smoothie. Yum.

*Apple juice is chosen because it has lower G.I, (slower release and thus effect on insulin) and higher fibre BUT it has higher fructose than glucose and tastes sweet. Orange juice also works of course is less sweet than apple but any fructose has a lower G.I. than sucrose. Milk works well as a liquid alternative to juice, and for lactose intolerant people soya or almond milk would also work well.

**For swimmers in very heavy training who are concerned about becoming anemic, they can easily add an iron-rich water like Spatone. When taking any iron supplementation though, it’s important to avoid grapes or grape juice as this binds iron and stops absorption.

A nutritionist make suggest other substitutes, but I’m all for convenient and easy. And I know this works after using it for many years.  

It’s possible, and might even be necessary, for you to tinker with this, especially if you have any Irritable Bowel Syndrome caused by fruit, or fructose mal-absorption problems.

The fruit chosen should have the fructose balanced with glucose, meaning ripe bananas, berries, pineapple, kiwi, orange, grapefruit, lemon, lime, plum.

Remember this started as, and still is primarily, a morning meal, specifically to fuel long swims, and I’ve been happy with the use and results over years. 

You could add whey and/or Maxim also, I’ve never felt the need.

A half litre (about a pint) of this Smoothie will give plenty of energy to last for hours. I’ve often made it for lunch on the go, and it works great to have as breakfast in the car. It’s flexible both in making and consumption.

A smoothie doesn’t stay fresh for long. It’ll start to ferment within a few hours because of the fructose, so if you make it the night before for the morning,  you’ll obviously have to keep it refrigerated.

I’ve gone through a new blender about every two years. Last year my sister gave me a gift of a Kenwood Smoothie2Go which makes the smoothie directly inside a large plastic smoothie cup. It comes with two cups and lids and is a great improvement over a larger blender, with less waste, quieter, quicker and it’s easier to clean. Recommended.