Nutrition - Recent Threads

Fasted exercise

06KWC — Mon, 16 Mar 2026 01:14:03 GMT

To eat or not to eat prior to exercise, that is the question!

There are several factors that go into this decision:

What is your daily nutrition? Mine - I’m animal-based, low-carb ketogenic. This means that I maintain my carbohydrate intake to less than 5% of my overall nutrition. I generally consume 60% fats and 35% protein.

How often do you exercise? Me - daily cardio/weight training, and swimming 2-3 times a week.

What is your goal? Mine - live until 120, swim into my 100s, and maintain overall general good health.

My preference? I prefer to exercise in a fasted state. Eating anything before exercise tends to make me feel sluggish, whether in the gym or in the water. If I’m putting in a double workout, cardio/strength training in the morning (0600) and a swim in the afternoon (1500), I eat breakfast after my morning workout and dinner after I swim.

Caution - The more carbohydrate dependent you are, the more difficult it is to exercise in a fasted state.

When not to exercise fasted - if you feel dizzy or nauseous, stop exercising and get some fats and proteins (bacon and eggs).

Training to 8-miles in cold water

06KWC — Sat, 26 Apr 2025 21:07:05 GMT

I'm training to swim 8 miles again (summer 2026. 2025 got away from me). Being an open water distance swimmer in Idaho can be difficult but it's not impossible. I'm hoping the USMS community can share what they have learned about swimming in cold fresh water.

Results: My first swim was completed in approximately 4hrs 15 minutes

Goal: cut down my swim time to 3hrs 30 minutes (cutting 5 1/2 minutes per mile)

Background: I live in a small town of 520 people with no access to a public swimming pool. The nearest pool is a 90-minute drive. As a result, I purchased a propulsion pool to train for distance swimming. I live at 6,000 ft elevation. The reservoir is close at 5,500 ft elevation.

Reservoir swimming: Most of the "lakes" around me are man-made. Utilized for watering the crops in the area.

Timeframe: The reservoirs are frozen for 4 - 6 months per year. The best time to swim a reservoir is mid to late July.

Water temperature: The water is typically 50 - 55 degrees F.

Training regimen: I make a plan. The plan is broken down into the overarching goal, swim 8 miles. From there, it is broken down into monthly, weekly goals.

For example, my monthly goal is to increase my swim time from 40 minutes to 60 minutes. 1st week goal is maintaining 50 strokes per minute (SPM) for 40 minutes, 2nd week goal is maintaining 45 SPM for 45 minutes, 3rd week goal is maintaining 50 SPM for 50 minutes, 4th week goal is maintaining 45-50 SPM for 60 minutes.

I use SPM because I have ProForm goggles that display SPM information for me to track.

Cold training: My pool is kept at 68 degrees F. Two months prior to my swim, I will start doing short swims in the reservoir. This really helps get the body used to the cold water.

Lesson learned: My first swim was with a swimsuit, cap, and goggles. This next swim will be with a 3mil wetsuit, cap and smart goggles. After my last swim, I was frozen by the time I got to mile 7 of 8 and it took 2 hours to warm up.

Other training: I incorporate strength training, cardio, and flexibility exercises into my training program. I have come to love warming up on my echo bike (10 miles), then its strength training (legs everyday), 1-mile walk on the treadmill at a 7 - 8 incline, followed by flexibility exercises and stretching.

Question to the group - What advice would you have for me to help me reach my goal of cutting 45 minutes off my swim???

Whole Food Plant Based

Erik Hochstein — Sat, 09 Nov 2024 16:45:16 GMT

Just my view - whole food plant based - China Study and Dr. Greger ... I am a numbers guy and the numbers are there !!!

My rules in terms of research and studies -

1) I can NOT just look at one item - my body and how it all works is so complex we still don't fully understand "it"

2) my baseline is the "healthiest people in this world". And that ain't the Western diet ... my influencers are Blue Zones, longevity and all I have seen and read... I think Seventh Day Adventists are closest for "me" to healthy nutrition - and as far as I can tell, numbers are clear that for example vegans are overall healthier than vegetarians in terms of cancer, heart disease and so on ... thats makes it clear to me. Does one cheese sth a month make a difference - you body is amazing and it probably doesn't but I don't use that as an excuse to make that weekly.

3) So with the baseline - when I look at a study, it has to be based or be able to relate it to my diet and lifestyle - otherwise its not meant for me (and probably not for most others ... ). If somebody who eats 2 bad processed hamburgers every day switches to much less processed steaks - the "study" will show that steaks are healthy ... but to me each steak is like smoking a cigarette ... one won't kill you tomorrow but cancer odds are just bigger.

4) Why do people not believe in this ? Its sad but its ALL $$$$$$$$$$ .

5) One of my favorite fact - doctors we have now learned less than 25hrs about nutrition in medical school - our medical care system is NOT based on prevention at all - we have great doctors but they treat the disease when its there and our body may take 80 years to create the disease...

Why post this for USMS - I am a swimmer FOREVER and I wanted to share my views ...

Workout recovery for over 60

ZVP6H — Mon, 23 Sep 2024 23:59:57 GMT

I swim about 1600-2000 meters (short course) a couple of times a week, sometimes three. I'm looking for advice on how to improve my recovery. While I'm working out I feel great, but after, and for a good 24 hours after, I feel completely wiped out. I find it difficult to sleep after a workout (takes the form of waking up a lot during the night), which feels so counter-intuitive if I'm so spent and feeling good about it.

I have never taken vitamins or supplements, only because I've never felt I needed to. But I figure I must be nutritionally deficient in something. I'd like to improve these recovery periods. Any advice?

Nutrition by the numbers?

AW9S7 — Sun, 10 Mar 2024 21:00:21 GMT

I'm a newbie and suppose this question has been asked before. How does one know how much to eat by the numbers? Say a person swims four miles a week, lifts weights and rides bike. Would it be safe to assume they could eat 4000 calories a day? I'm trying to take a scientific approach to my training but often feel I don't under stand the basics. As a side note I'm one year cancer free and have worked very hard to get my weight down and strength back. Getting back into swimming has been the single best thing I've done for my recovery. Started swimming again 01/04/24 and am going to swim a 2.4 mile open Water event in July. Any advice from you would be greatly appreciated

Thanks

Charlie

Eating on the go after workouts

Alliswim — Thu, 08 Feb 2024 05:16:59 GMT

I live 20-25 minutes from the pool where I swim 3500-4000 yards each time. I have breakfast at home afterwards, but by the time I shower, walk to my car, drive home, and make breakfast, over an hour has passed. I know it's important to get in protein and some fuel in general post workout, so I'll often bring a protein shake or bar with me. But I'm kind of sick of them, especially since I eat a bar pre-workout, and looking for ideas on what others eat after their swims that isn't messy (I'm either walking or driving) or unhealthy. Maybe it's easiest to stick to the shakes, but I'd love to hear your ideas! I'm also going to start making overnight oats or overnight quinoa so that I have something ready made for when I get home.

What To Eat During A Meet

C1B9D — Wed, 11 Jan 2023 15:09:33 GMT

Hello,

I'm looking for recommendations on what to eat the morning of a meet and during the meet. Thanks in advance.

"Hitting the Wall"

05F0N — Tue, 01 Nov 2022 15:42:54 GMT

I recently returned to masters swimming in June of this year, after more than a decade lay-off. I just turned 73, am 5ft. 5 in. tall and weigh 120 pounds (female). My club swims in an outdoor pool early in the morning, beginning at 5:30 am, when the water in the fall/winter is around 78-79 degrees. I have noticed since the weather turned cooler that I can swim around 2500 yards, and then all of a sudden I start shivering, and even if I try to keep swimming, I can't warm back up. All the shivering leaves me tired and sluggish after this relatively short workout. I try to maintain a healthy diet, mostly vegetarian and am wondering if I need to try to gain weight, start protein drinks, hit the weights hard, etc. I would appreciate some feedback on this. I need to do something so I can make it through the winter in the pool as well as increase my yardage. Thanks!

Protein Powder for recovery?

Swim_McG — Wed, 17 Nov 2021 15:28:15 GMT

Hello,

I am a 54 year old long time swimmer. I have noticed that my recovery from one workout to the next is not anywhere near what it used to be. I have a pretty good workout and the next one is pretty flat (lack of energy and slower). I know this comes with age, but I heard that a protein powder recovery mix could potentially help me with recovery and muscle repair.

Does anyone have any experience with this. Do these protein recovery drinks make any difference? Also, any brands or specific mixes you can recommend that have worked well?

Thank you.

Eating before early morning work outs

02ZTM — Tue, 28 Sep 2021 13:34:40 GMT

I'm about to start having swim practices at 6am. I have never swam a full workout this early. I plan on waking up at 5am to get to this practice. I'm wondering if I should practice on an empty stomach or eat something. If eating is recommended, what should I eat or consume?

My nutrition while swimming at middle age

Former Member — Thu, 05 Nov 2020 17:31:18 GMT

Greetings folks, this last October 8th I received the news that I had NAFLS or Non alcoholic fatty liver syndrome. I laughed because I knew that alcohol and my diet both contributed to the fattiness. I'm now at the age where I enjoy facing my demons. I've longed seen men my age who have flat stomachs and almost look like they do cocaine at the financial jobs they work at. I have no idea but I suspect a ketogenic diet keeps them looking trim, but I suspect coke lol. Nevertheless the diagnosis has been a GODSEND. I received the news via one of those new fangled doctor portals that keep you as far away from personal interaction with the nurses and doctors, it's so clever and I'm sure the insurance companies are right behind the big curtain that separates you from a lawsuit. I was actually drinking a beer the day I got the news, read FATTY LIVER DIAGNOSIS and spit out my beer and dumped it in the sink. I have not had a drink since except a few (3) sips of my wife's wine. All the news out there and my doctor's advice was (through the portal) "eat a low fat diet and exercise". Exercise, yes, low fat??? are you kidding me doc, F-yourself I said to me. I knew instantly right then and there that I would be doomed following this advice. I immediately called my wife and told her, "we're starting keto today." She agreed since she's already got food allergies to corn, flour, wheat, white refined rice etc. I was probably killing her with my eating habits, non-stop Mexican food, tortilla chips with homemade fire salsa, eating out a ton which meant exposure to canola oils and margarines and who knows what else. We stopped cold turkey from EVERYTHING and went full keto October 8th 2020 that evening. I weighed 231lbs at 6'4" October 8th. I weigh 215.4 as of this morning and I'm feeling amazing. The biggest thing was the sleep which was erratic at first but after a few weeks settled down. I didn't feel alive enough to start swimming again the first 2 weeks but after I settled in and got a routine down with intermittent fasting I had loads of energy that needed to be burned somewhere, like a pool and a weight room. BTW, intermittent fasting is a fad with all the skinny rich women you know but it naturally happens on the Keto diet. In two weeks I was down to eating twice a day because I was always FULL. I mean like sick full. Just yesterday for example I went to lift weights in the early morning and didn't eat lunch until 1:40pm. That's a 19:40min fast! I did have an apple cider vinegar carbonated water with lemon drink while working at home around 11am but didn't feel the need to eat until 1:30pm or so. I eat dinner around 6pm everyday thus the long fast time. Energy in the pool. I used to think (thanks to myriad coaches' opinions) that carb loading is what was needed for high athletic performance. That is one of the greatest myths in sport and there is a ton of data to support that it's a lie. In a fasted state at 7:30am I can put down 4k yds and NEVER lose energy. I just drink water with lemon to improve taste and palatability. I used to sip on carb loaded sugary drinks while swimming in college and high school. Ever drink Nutrament back in the early 90s? We swam 16-24k meters on a Saturday back then and I had to maintain some sort of nutrition while roasting my shoulders. Nothing like a sugary milky snack to keep my energy up...what a farce we were living :badday: . I cannot wait to get down to my goal weight of 195 to see how I feel in the water. Once there I will drink a fatty concoction while in the pool to maintain energy sans the sugar. My goto these days is 1 avocado, maca powder, stevia, chia seeds and green powder with MCT oil. Nothing is better for pure raw energy for me. Anywho, thought I'd share. Would love to hear other's stories about quitting the traditional swimmer diet myth of carb heavy thinking and moving to higher protein and fat based nutrition. These are just my decisions I made after a diagnosis with serious consequences and in no means a dig or rub towards what may work for you. Peace.

Online Nutrition Coaching ?

Former Member — Fri, 29 Nov 2019 14:43:32 GMT

Does anyone have a good online nutrition coach that doesn't break the bank? That also works well with swimmers? Most of the places I have been looking at charge about $150.That is a little too much for my budget. TIA!

eating before swim

Former Member — Thu, 05 Sep 2019 09:59:04 GMT

Most of my swimming life, i've had breakfast first. Usually at 9:30 AM I have a medium size bowl of oatmeal, then a half banana with 1/2 cup grain cereal. Someone mentioned that he felt he swam better if he didn't have lunch before he swam. I am always hungry and can't imagine swimming before breakfast. Would love to hear other swimmers' input.