I have searched throughout the forum and found little information about nutrition and supplements subjects suitable for swimmers. Generally I am against any supplement to improve overall capabilities of a swimmer. However its not always easy to maintain proper nutrition levels due other daily activities, especially with juniors when they are at school and have too many whims at the same time. So I am starting this thread with hope that any of you could share their favourite and sometimes perhaps "weird" recipes for meals that they believe provide proper nutrition with heavy and/or moderate workload swimmers. Meals-to-go recipes and budget for that relevant recipe are very welcomed. And if you are also able to provide data on what and how many elements such as proteins/carbs/iron/calcium etc shall be consumed by that recipe, I will be speachless :)! (last one is of course is just a too big wish).
Thanks!
We don't need to be bring the First Lady into this discussionbecause it might become politicized.
Good call. Getting back to the original request ...
"...recipes for meals that they believe provide proper nutrition with heavy and/or moderate workload swimmers."
I’ve had similar questions as I get back in the water and try to balance over-training and over-eating.
This link was helpful:www.livestrong.com/.../
It says swimmers need 0.55 to 0.8g per lb. of body weight of protein, according to the American Dietetic Association – so, a 150-lb. swimmer needs 82 to 120g of protein a day. For carbohydrates, the American Dietetic Association recommends 2.3 to 3.6g per lb. of body weight a day - thus, a 150-lb. swimmer would need 345 to 540g.
A Google search for “swimming recipes” turns up some ideas, including: www.usaswimming.org/ViewNewsArticle.aspx
This essay has ideas on how to get carbs and protein into the diet: www.sasoswimming.org/Swim Nutrition.pdf
Here’s another:www.usaswimming.org/DesktopDefault.aspx
Finally, here’s a word on over-training and nutrition, which has my attention just now: www.pponline.co.uk/.../recovery-how-the-right-nutrition-can-help-prevent-overtraining-41278
We don't need to be bring the First Lady into this discussionbecause it might become politicized.
Good call. Getting back to the original request ...
"...recipes for meals that they believe provide proper nutrition with heavy and/or moderate workload swimmers."
I’ve had similar questions as I get back in the water and try to balance over-training and over-eating.
This link was helpful:www.livestrong.com/.../
It says swimmers need 0.55 to 0.8g per lb. of body weight of protein, according to the American Dietetic Association – so, a 150-lb. swimmer needs 82 to 120g of protein a day. For carbohydrates, the American Dietetic Association recommends 2.3 to 3.6g per lb. of body weight a day - thus, a 150-lb. swimmer would need 345 to 540g.
A Google search for “swimming recipes” turns up some ideas, including: www.usaswimming.org/ViewNewsArticle.aspx
This essay has ideas on how to get carbs and protein into the diet: www.sasoswimming.org/Swim Nutrition.pdf
Here’s another:www.usaswimming.org/DesktopDefault.aspx
Finally, here’s a word on over-training and nutrition, which has my attention just now: www.pponline.co.uk/.../recovery-how-the-right-nutrition-can-help-prevent-overtraining-41278