What is the best thing to eat after swimming, or before swimming (can I eat bread after swimming? )

It's best to go swimming an hour after dinner, eat more and have more calories. Full refers to the staple food, and calories refer to beef, chicken and potatoes. You can also eat chocolate and other things to supplement before swimming. After swimming, you don't need calories, just eat. Fruit juice is a vitamin supplement and has nothing to do with swimming. Swimming doesn't sweat, and there won't be too much nutrient loss. Just keep the heat.