Proper Nutrition

RE: Proper Nutrition

sunruh — Mon, 23 Mar 2015 02:50:07 GMT

ok here is a little training secret. so i'll whisper it so nobody else can hear.... it is "best" to maintain a 1/2gal per 1 week ratio now if mocha almond fudge cannot be found, rocky mountain road can be substituted. p.s. it is quite obvious i was missing my bluebell in montreal. darn 0.10!!!

RE: Proper Nutrition

Elaine Krugman — Sun, 22 Mar 2015 07:25:09 GMT

:hijack: And congratulations to the USMS webmaster, Jim Matysek, for his first-ever appearance in the 2014 FINA SCM Top10 rankings (200 Breaststroke)! :kiss1: Congratulations, Jim! :applaud: oh heck yeah!!! mocha almond fudge The best part of that flavor, for sure! :bliss:

RE: Proper Nutrition

sunruh — Sun, 22 Mar 2015 01:41:50 GMT

RE: Proper Nutrition

StewartACarroll — Sat, 21 Mar 2015 07:15:35 GMT

RE: Proper Nutrition

StewartACarroll — Sat, 21 Mar 2015 06:50:45 GMT

considering that my mother had her triple bypass heart surgery in that hospital, it hit a little close to home. but the reality is it had nothing to do with the ice cream and everything with the shake makers. which is more scary? Sorry mi amigo.

RE: Proper Nutrition

Former Member — Fri, 20 Mar 2015 14:28:43 GMT

Sunruh, were you powered by Blue Bell when you raced your way into the 2014 FINA Top Ten rankings? :D Congratulations to both you and StewartACarroll for your Top Ten achievements! :applaud: :hijack: And congratulations to the USMS webmaster, Jim Matysek, for his first-ever appearance in the 2014 FINA SCM Top10 rankings (200 Breaststroke)! :kiss1:

RE: Proper Nutrition

Elaine Krugman — Fri, 20 Mar 2015 09:25:16 GMT

I told you all that blue bell ice cream was not healthy for you Mr Unruh. www.dailymail.co.uk/.../FDA-warns-illness-linked-select-Blue-Bell-confections.html considering that my mother had her triple bypass heart surgery in that hospital, it hit a little close to home. but the reality is it had nothing to do with the ice cream and everything with the shake makers. which is more scary? Sunruh, were you powered by Blue Bell when you raced your way into the 2014 FINA Top Ten rankings? :D Congratulations to both you and StewartACarroll for your Top Ten achievements! :applaud:

RE: Proper Nutrition

sunruh — Fri, 20 Mar 2015 03:49:29 GMT

RE: Proper Nutrition

StewartACarroll — Sat, 14 Mar 2015 04:22:18 GMT

cdn.bluebell.com/.../our_ice_cream.html I told you all that blue bell ice cream was not healthy for you Mr Unruh. www.dailymail.co.uk/.../FDA-warns-illness-linked-select-Blue-Bell-confections.html

RE: Proper Nutrition

Former Member — Thu, 12 Mar 2015 07:30:50 GMT

james, you will NEVER find a "guide" on nutrition that actually works for better than average athletes. no matter what the sport and especially swimming. there are 2 major factors: 1) distance in workout 2) effort for that distance - factual determination of this value in calories is currently not possible i have yet to find a "nutritionist" that is a good enough athlete to comprehend what average athletes truly need never mind the upper end group. Unfortunately I have to agree with you on above mentioned. Indeed distance and efforts to take that distance, as well as other additional hard/moderate excercises during dry-land trainings are difficult to transform into calories intake. I am also reading a lot about the latest trend to intake more fat instead of carbs to increase energy levels and overall strength (www.marksdailyapple.com/.../ - a new paradigm in humans methabolism, so the nutrition subject is quite a mess. That's why instead of listening of various nutritionist opinions, I do believe it is better to learn from daily life of actual athletes (competitive swimmers) and from their 1st hand experience.

RE: Proper Nutrition

Sojerz — Thu, 12 Mar 2015 06:06:42 GMT

Try to eat a wide variety of unprocessed foods. Most foods in a box or bag come from a factory and are sustained till purchase with chemical crap...... I know it can be challenging to find quality, fresh fruits and vegetables year around, but I figure this is still better that what comes out of the typical cafeteria, factory, or resturant in most places. I agree with Bobinator - to the extent possible cut out processed foods. Additionally, one training guide I read (triathlon) indicated that to maximize muscle building after middle age, shift your body to an alkaline state by consuming alkaline foods. Google alkaline and acidic foods to see which foods are alkaline and which ones are acidic. Most veggies (especially spinach) are alkaline and most meat and cheese is acidic, but there are exceptions and other food types too (fruit, nuts, grains etc.). You don't have to eat exclusively alkaline foods and can offset acidic food consumption by eating alkaline foods. You can check your body's alkalinity by testing your urine pH every so often with litmus paper (although I've never done it).

RE: Proper Nutrition

sunruh — Thu, 12 Mar 2015 02:14:26 GMT

at the upper end of the ladder, elite competitive swimmers eat. and eat a lot. abnormal amounts of food. and thats the women. the men...bring on the brontosaurus burgers by the tray, go to an all-you-can-eat buffet and get asked to leave, level of eating. i call it the "seefood diet". i see food, i eat it the 40/30/30 (carbs/protien/fat) ratio isnt that far off of what it can take to succeed. nowadays with the great advances in pre/during/post workout drinks/bars allows some the of jaw soreness to go down from the chowing of calories. and they are a true advantage to any level of athlete. not only do they help your body get what it needs but when it needs it. (let's not mention beer and male college swimmers. 6pks and cases dont describe the realm of quantity. use kegs and yes plural.) be smart, be informed but most of all listen to what your body needs. if you find yourself standing in front of the pantry with a spoon in the peanutbutter jar and eyes on the honey....dont feel alone. just try not to finish a full jar (of each) in 1 try. (yes it can happen)

RE: Proper Nutrition

sunruh — Tue, 10 Mar 2015 01:30:13 GMT

james, you will NEVER find a "guide" on nutrition that actually works for better than average athletes. no matter what the sport and especially swimming. i had 30g of protien by the time i finished breakfast this morning. yes im 25lbs more than what you show but at 1/4th by 8am on protein and 130+g of carbs. breakfast during the week is not a big meal for me either. there are 2 major factors: 1) distance in workout 2) effort for that distance - factual determination of this value in calories is currently not possible i have yet to find a "nutritionist" that is a good enough athlete to comprehend what average athletes truly need never mind the upper end group. when i see/read stories about phelps/lochte eating 10-12-14,000 calories a day i reply with "is that all?"

RE: Proper Nutrition

DeniseMW — Mon, 09 Mar 2015 08:32:10 GMT

Varna01, E3Live is not a supplement, it's a food. It's lake algae from the Pacific Northwest that has a lot of concentrated nutrients, which I use in place of regular vitamins, and it's kind of like drinking pulverized seaweed, which I guess you could also do LOL. I'm not selling it or telling anyone else to use it, just that it works for me and I feel better when I use it.

RE: Proper Nutrition

DeniseMW — Mon, 09 Mar 2015 08:27:58 GMT

marcoab3, a bottle of E3Live lasts about a week because I fill up a jigger and swig it down in the morning. They tell you to start with 1TBS daily. It is a bit on the expensive side, but I find my order lasts a while, and it's worth it to me because it's the only thing I've tried that keeps my stamina and energy up and the winter chills at bay.

RE: Proper Nutrition

james lucas — Mon, 09 Mar 2015 06:14:22 GMT

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

RE: Proper Nutrition

Bobinator — Sun, 08 Mar 2015 01:19:06 GMT

Try to eat a wide variety of unprocessed foods. Most foods in a box or bag come from a factory and are sustained till purchase with chemical crap. I buy 6 or 7 types of fresh vegetables, plus 3 or 4 types of fresh fruit every Sunday and spend some time that day washing and chopping the vege's and placing them in ziploc bags for the weeks use. I work about 10 hours a day monday-friday. I take the fruits, vege's, and a kale/spinach blend to work and that's what I eat while I'm there. Normally I'll throw a boiled egg or water-packed tuna on top for some protein. Nuts, greek yogurt, or hummus make a good snack before leaving school for swim workout too. I know it can be challenging to find quality, fresh fruits and vegetables year around, but I figure this is still better that what comes out of the typical cafeteria, factory, or resturant in most places.

RE: Proper Nutrition

Chris Stevenson — Sat, 07 Mar 2015 06:25:31 GMT

Just eat food like a normal person. You'll be fine. If you "eat food like a normal person," does that mean you reject out of hand Michelle Obama's diet ideas, as do a lot of apparently normal people including a lot of kids who eat in school cafeterias We don't need to be bring the First Lady into this discussion because it might become politicized. I definitely do NOT equate the two phrases "eat food like a normal person" and "kids who eat in school cafeterias!"

RE: Proper Nutrition

Former Member — Fri, 06 Mar 2015 13:49:32 GMT

"Proper nutrition" is the nexus of superstitions, anxieties, and fads. Like, what are you even talking about, being "against any supplement?" You know that supplements still exist if you're against them, right? You know supplements are usually just some nutrients isolated from food, right? Just eat food like a normal person. You'll be fine. I don't want argue and turn this thread in to dispute. I've mentioned already that I don't consider those who take supplements are doing something wrong, but just that we can't be sure whether given supplement is good or bad. This is bln. $ industry and often producers do unthinkable things while chasing the profit. Take a look at below two links to understand what I meant: informed-sport.com/.../Anti-Doping-Backgrounder.pdf www.forbes.com/.../ Since this is General swimming related discussion forum my intention was to exchange ideas and learn new tricks and recipes for proper nutrition. For an example there are different types of carbs - low and high on sugar, simple carbs and complex carbs. And not all of them can be mixed to make still tasty meal. Or if oatmeal is good - you can't eat everyday oatmeal, so perhaps one may want to try something similar which would be healthy and tasty. Here is my recipe contribution for good meal: - Millet porridge Ingredients: 1 cup millet grains 3 cups water 50 g of butter some sugar for taste salt 1. Millet cereals should be cleaned with boiled water. Pour 1 cup of cereal in a saucepan and pour 1 cup of water. Bring to a boil. Pour cereal along with the water into a strainer and wash well under running water. 2. Now return it into a saucepan, add salt, sugar and pour 2 cups of water (ratio 1:2). It is this ratio that will give you the desired result. If water is less, the porridge will be too dry, if more - it becomes viscous. Put it on medium heat and do not cover the lid. 2. In about 10 minutes after boiling, when the water at the same level as the millet, add some butter (1-2 tablespoon size) by spreading on the surface. Without butter you can't achieve crumbly consistency. 3. Close the pan with a lid and turn off the plate. The porridge need stay for half an hour and do not open the lid, cause it must absorb the remaining water and swell. After that the porridge can be eaten as a separate dish or as a side dish. 100 gr. of above meal provide you (close to oatmeal): Fat 3.2 g Sodium 238.7 mg Carbohydrate 71.8 g Dietary Fiber 6.7 g Sugars 12 g Protein 12.8 g

RE: Proper Nutrition

sunruh — Fri, 06 Mar 2015 12:53:10 GMT

Just eat food like a normal person. You'll be fine. what if i eat like an abnormal person? Abby Abby Normal

RE: Proper Nutrition

__steve__ — Fri, 06 Mar 2015 11:20:06 GMT

The sugar I was referring to was refined, like carbonated drinks with 40 grams per 12 oz, equivalent to eating 30 carrots worth of sugar. I was quite fat several times before in my life and I didn't wear it well. Eventually discovered correcting my BMI just required a variety of healthy meals and exercise.

RE: Proper Nutrition

Former Member — Fri, 06 Mar 2015 11:11:12 GMT

If you "eat food like a normal person," does that mean you reject out of hand Michelle Obama's diet ideas, as do a lot of apparently normal people including a lot of kids who eat in school cafeterias - or does it mean that your eating habits, like Michelle's, include a regular cleanse, which the White House says "involves eating as many fruits and vegetables as possible and cutting out fats, oil, dairy, meat, caffeine, sugar and starch for a short period of time"? I didn't know the first lady was an expert on nutrition.

RE: Proper Nutrition

knelson — Fri, 06 Mar 2015 10:16:28 GMT

Just eat food like a normal person. You'll be fine. Hear, hear!

RE: Proper Nutrition

Former Member — Fri, 06 Mar 2015 08:38:26 GMT

People who eat a healthy variety of food require no cleansing. People who don't eat healthy should change their habits, rather than undergo a cleanse.

RE: Proper Nutrition

james lucas — Fri, 06 Mar 2015 03:24:03 GMT

Just eat food like a normal person. If you "eat food like a normal person," does that mean you reject out of hand Michelle Obama's diet ideas, as do a lot of apparently normal people including a lot of kids who eat in school cafeterias - or does it mean that your eating habits, like Michelle's, include a regular cleanse, which the White House says "involves eating as many fruits and vegetables as possible and cutting out fats, oil, dairy, meat, caffeine, sugar and starch for a short period of time"?