A good breakfast ensures that you can start your day full of energy with a lifeguard certificate. But how do you combine that breakfast with a swim workout that you have planned in the morning? When you wake up in the morning your body is ’empty. While you are sleeping, your body is not taking in new energy. However, your metabolism continues. That’s why it’s important to start with a good breakfast before diving into the pool.
What is a good breakfast before swimming for a lifeguard certificate?
While swimming, you get most of your energy from carbohydrates. It is therefore especially important that you get enough carbohydrates during your breakfast. Ideally, your breakfast before a swim workout should contain about 1 to 4 grams of carbohydrates per pound of body weight.
What do you eat during such a carbohydrate-rich breakfast? By adding the Amax Energy Sports Muesli to your breakfast, you have
a good basis for your swimming training with a lifeguard certificate. You can eat the muesli with, for example, a bowl of cottage cheese and add a banana for some extra carbohydrates.
Eating and drinking around sports
Besides being able to take into account what you eat for breakfast before swimming, it is also smart to think carefully about the timing of your breakfast. Ideally, you should eat a full breakfast about 3 hours before your swim training. Swimming laps with a (too) full stomach can feel annoying with a lifeguard certificate. You may experience cramping, bloating, or other gastrointestinal complaints.
Having breakfast three hours before your workout is ideal if you go swimming a little later in the morning. Do you train early in the morning? Then it becomes a lot harder to eat well before your workout.
Breakfast before a morning workout
The pools in my area are open for lap swimming between 7:00 AM and 8:00 AM. If you want to have breakfast 3 hours before such training for a lifeguard certificate, you have to get out of bed pretty early.
Of course, getting out of bed in the middle of the night to have breakfast before your swim training isn’t really practical for a lifeguard certificate. You probably don’t feel like an extensive breakfast this early in the morning. How do you solve that?
To ensure that you have some extra energy in the morning, you can already take some extra carbohydrates in the evening. For example, by eating an extra bowl of cottage cheese with (Energy) muesli.
Then, before your swim workout in the morning, opt for something you can eat quickly, easily and that isn’t too heavy on the stomach. For example, an Amax Energy Oat Bar, which contains 31.5 grams of carbohydrates per bar. To get some extra carbohydrates, you can supplement this with an isotonic sports drink, such as the Amax Isotonic Sports drink, which gives you another 22 grams of carbohydrates.
As you can see, thanks to the right diet you can still replenish your energy supply, without having to eat a large and extensive breakfast.
Breakfast after swimming
If you swim early in the morning, you can still have an extensive breakfast after your training as a recovery meal. While you mainly want to get enough carbohydrates before your training, it is important to also add proteins to your recovery meal. The Protein Sports Muesli from Amax is ideal for this lifeguard certificate. In addition to the fact that the muesli contains a lot of carbohydrates to replenish your energy stores, you also get proteins with the Protein muesli to promote your muscle recovery.
The right food at the right time
When you swim in the morning, it can sometimes be a bit of a puzzle to get enough energy, without having problems with your stomach and/or intestines during your training. Fortunately, the energy bars, sports drinks, and muesli from Amax make it a lot easier to get the right amount of carbohydrates at the right time.
If you really want to be able to swim in the outdoor water, Active Swimwear has open water suits and a lifeguard certificate. Those are the Orca Core wetsuits with orange arms. That is a well-fitting and striking open water swimming wetsuit. You will find them here.
It is a suit that is partly stitched (so not completely glued). You swim in such a wetsuit for €179.
Everything you come across in wetsuits between $100 and $170 is often heavy, swims heavy, and generally isn’t smooth.
If you want a wetsuit with more technical properties, Orca has a very interesting wetsuit from a price point of view. The Orca S7. That is a fully glued suit with some buoyancy. A super nice entry-level model to start with!
If you want even more flexibility or if you are looking for even more buoyancy, other Orca wetsuits come into the picture.
Triathletes often choose a suit with a little more buoyancy. They like to give their legs as much rest as possible while swimming so that they can make full use of them while running and cycling for a lifeguard certificate. Swimming is often less their thing.
Swimmers, on the other hand, often opt for flexibility and not always for buoyancy. They often like to keep using their legs while swimming.