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Nutrition,  Top Tips

Spring into action – recipe 1

Finding it hard to fit in your swims and fuel yourself properly? Here's the first of three recipes for the time-poor outdoor swimmer from nutritionist Kathy Findlay

Fitting swimming into a busy work/life schedule can be a challenge, so here is a quick and easy snack for you to scoff before you head to the water

straight after work and something to dip into post swim before heading home for a proper recovery meal.

To lift you from the mid-afternoon slump and boost your energy levels you’ll need some fast acting carbs for energy, slower release carbs to keep you going during the swim, a touch of potassium to prevent cramping and maybe some B vitamins to help with that release of energy. Make sure you’re suitably hydrated too by sipping 6mls of water per kg of bodyweight in the few hours before your swim.

Oaty banana bread

This is an absolute gem for pre-

and post-workout nutritional

requirements. The bread ingredients

themselves contain the carbs needed

to fuel you and all you need do is add a

topping of choice to tailor it to pre- or

post-swim requirements. Make a few

loaves and keep them in an airtight

container to be used all week. Makes a 500g loaf.

  1. Preheat the oven to 180 degrees/

    gas mark 4 and grease a loaf tin

  2. Mix together 40g oats, 175g plain

    flour, 75g wholemeal flour, 30g

    flaxseeds, 1 tsp baking powder

    and 1⁄2 tsp bicarb of sod

  3. Lightly mash 1 banana, adding

    175ml soya milk, 50ml yoghurt, 1

    tsp cider vinegar, 50ml sunflower

    oil and 100ml honey (or agave)

  4. Fold the wet ingredients into the

    dry ingredients and combine until

    well mixed, then stir through 50g

    chopped walnuts.

  5. Pour into the loaf tin and bake for

    1 hour, covering loosely after 45

    minutes to prevent catching on top.

  6. Cool in the tin then turn out.

    Spread slices of the bread with your

    choice of yeast extract, mashed

    avocado, more banana or jam/

    marmalade within 1-2 hours of your

    swim to see you through your session.

    Spread slices with nut butters,

    hummus, minted pea dip (fresh or

    frozen green peas, lemon juice, garlic,

    mint leaves, olive oil and a pinch of

    salt whizzed up) post-swim to recover

    well in preparation for your next

    training session.

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