Fitness experts tell you what to eat right after a swim

Gupta suggests you to eat an hour before you plunge inside the pool. Anything that includes, quinoa, barley, oats or even wheat, in small quantities will ensure you get enough carbs for a great swim.

You can also eat fruits, such as bananas and apples or oats.

Vishesh Goel, Founder, FitMeIn, says, “Avoid fatty foods such as ice-creams, aerated drinks, chocolates, etc before swimming as they can cause indigestion and make swimming hard. Don't eat spicy food too."

“One should replenish lost nutrients and refuel the body in the first 20-30 minutes of swimming. If you’re swimming in the morning, one can have a hearty breakfast but avoid sugary drinks, rice, food items filled with cheese,” said Gupta.

Goel says fruit juices, smoothies made of yogurt and protein bars should form a part of your meal after swimming. “If you are swimming in the evening time and want to have dinner, you can very well eat high-protein food that will help you in muscle repair,” he said. Add fish, lean chicken, eggs and low-fat cheese in your diet.