Is it just me or is it more common for swimmers to develop a significant increase in their appetite than athletes in other sports? I usually swim in the late afternoons and evenings, 6-7 days a week, for 3,500 to 4,500 yards (60-90 minutes at 60-80% HRmax intensity) and my workouts vary from training interval workouts to straight distance workouts. I started upping my workouts from short 1,000 - 1,500 yards to 3,500 - 4,500 yards over the last three months and since then, my appetite in the evenings and during the night has gotten out of control. I still get full on moderate amounts of food but then I'm starving again 20 minutes later and continue to be starving until breakfast and after breakfast, my appetite becomes pretty stable (but I'm busy in the daytime so I may be hungry and just not aware of it). I never felt this way after other types of exercise.
I haven't given in by increasing my food intake but I also haven't lost any weight either (unfortunately). I'm a small person (5'0", 120 lbs) and my calorie burn is pretty low - my BMR is 1255 and I burn only 350-450 calories on a 60 minute workout (I can burn up to 650 on a 90 minute workout at 80-95% HRmax intensity). So, it's not like I can afford to eat a whole lot.
So, is this a swimming phenomenon or am I just weird? And if swimmers tend to be hungrier than other athletes, why?
I think carbs have been demonized because so many people equate them with sugar, bread, and other low nutrient foods.
I wish I could work out hard enough that my muscles needed their glycogen replenished LOL.
I can tell you right off the bat that the evening dinner is the at least one culprit. I quit eating after 6:30 p.m. because of my rehearsal schedule, and I've lost weight even though I can't exercise. Try eating a half cup of low fat yogurt with some fruit and flax after your swim and eat a more hearty breakfast, and don't worry that you'll starve, because you won't.
I'm personally not a big fan of food substitutes like protein bars. A hard boiled egg or peanut butter or some other form of unprocessed protein is more filling. A high protein diet isn't great for any athlete. If you're swimming you need the carbs before you exercise and should be taking in protein after. Too much protein can also cause health issues down the road. If you eat a moderate amount of carbs and protein together before you swim, and some light protein after, you may find it easier to lose those few extra pounds.
I'm not a nutritionist, but if you have access to one, I'd recommend you get with him/her to sort out your diet. I'm not a fan of Atkins, or any program that restricts a certain food group, especially if you're exercising as hard as you are. I salute you in your efforts:notworthy::wine: and your hard work in the pool.
I agree w/DeniseMW, you need to eat real food. I don't trust the stabilizers and preservatives in all those packaged foods at all!
If you feel like you have a poochie stomach try doing 2X 6 minutes of specific core work in the a.m. and p.m. aCE fitness has some great ideas. Also speed work tends to whittle away the mid-section, distance not-so-much.
You sound very fit and smart! Keep up the great work Judester!
Denise,
Question... I swim at 5 am and cannot eat before practice (I wake up 10 minutes before I leave, and besides it will re-appear). I have eggs for breakfast when I get home, and usually a Greek yogurt around 10 am to tide me over until lunch time. Based on your suggestions, should I be eating carbs at breakfast too, or before I go to bed?
Jenn
jpetyk, I used to grab a handful of cereal that combined protein and carbs, but I didn't swim quite that early in the morning. I think sticking with protein post-workout is fine, and if you're really hungry, have some oatmeal with your eggs, which won't play havoc with your blood sugar. Another trick is to add 1 TBS of peanut butter to oatmeal, so you get a good protein/carb combination. It's like an oatmeal/peanut butter cookie for breakfast. You are getting some carbs with the Greek yogurt, especially if you're adding fruit and/or flax.
Some people can eat before bedtime, I cannot. That's probably a question for a nutritionist, though. I'm not a nutritionist, but I've been to several and am constantly reading and checking nutrition websites to come up with the right balance for me because I'm borderline Type 2 diabetic. There was a time when I was 19 and training karate, I used to eat two candy bars a day, have a big evening meal after each workout, and never gained an ounce.
There are folks on the boards who train the way you do. Maybe someone like ElaineK or Swimosaur, or Allen Stark will weigh in with advice. They train hard, and know a lot more about what it takes to fuel the tank.
Denise,
Question... I swim at 5 am and cannot eat before practice (I wake up 10 minutes before I leave, and besides it will re-appear). I have eggs for breakfast when I get home, and usually a Greek yogurt around 10 am to tide me over until lunch time. Based on your suggestions, should I be eating carbs at breakfast too, or before I go to bed?
Jenn
I cannot swim on an empty stomach.If I don't have enough time for anything else I'll drink some Hammer Perpetuem in the car on the way.It is supposed to be scientifically designed to be rapidly absorbed and not cause nausea.I have not found that to be 100% true, but I can keep it down.Several other companies make similar drinks. Most experts I have heard or read recommend some carbs within 45 min of the workout to replenish muscle glycogen.
So, is this a swimming phenomenon or am I just weird? And if swimmers tend to be hungrier than other athletes, why?
In college, I was part of a study that compared the calorie consumption between swimmers, and runners. The results were inconclusive but there is a direct correlation between water temperature and calorie intake. If I remember correctly, depending on water temperature swimmers could consume almost 44% more calories than their track counterparts during their post workout meals.
They also compared body fat content between both sets of atheletes and on average runners have lower body fat percentages than swimmers. Again they attributed this to water temperature. The study was inconclusive but it sheds some light on your question.
There are folks on the boards who train the way you do. Maybe someone like ElaineK or Swimosaur, or Allen Stark will weigh in with advice. They train hard, and know a lot more about what it takes to fuel the tank.
I think you have already done a good job! :applaud: I can't think of anything to add to the advice you have already given. It makes sense to me!
