The fiber in these whole foods slows down the release of sugar into our blood, which helps sustain our energy. Increase good fats and protein. However, all fats are not created equal. Examples of these are margarine and supermarket oils. Quality protein is organic lean meats, farm- raised fish, beans and soy in its natural state.
Many swimmers practice late at night, then go home to a meal.
My suggestion is eating a light meal before practice then coming home to a high fiber snack after working out. By eating a light at night, we have more energy to renew ourselves during sleep. We awake more alert and refreshed. Oxygenate your cells. By giving our cells the oxygen they deserve, we feel more energy.