As there was some interest in swimming-related nutrition, please post comments to this thread. Diets, timing of consumption in relation to swimming, metabolism, and links to nutrition sites for athletes would seem appropriate.
Regards, VB
Former Member
Been stockpiling nutrition/diet info since I joined here, so far its helped me a lot with my semi-diet, lost close to 10 lbs already watching what I eat, swimming 4-5 days a week, and using a food watch website! Hope it helps whoever needs it:
- Pretty good .pdf file swimshark sent me, describes caloric intake timing before and after swimming and the basics on carbs, protein, etc.
www.mediafire.com/
- Love this site, can search and enter the food you ate for the day and it breaks down your caloric intake needed for the day. Carbs, protein, fat broken down in a graph form and helps you set weight loss goals.
http://fitday.com/
- Basic nutrition site explaining what the diff Vitamins, protein, fats are. Pretty standard nutrition tips all around.
http://www.nutristrategy.com/
- Found this here that describes what all that junk is in the dietary supplement pills.
forums.usms.org/showthread.php
Hope this helps folks out there as much as it is me :D
Seeing how Thanksgiving is rapidly approaching, here is the best sweet potato recipe ever. And it can be made in advance; I have made it through Step 4, then refrigerated it and baked it the next day.
I have never added the optional ground red pepper. And I sometimes microwave the sweet potatoes (like a baked potato) instead of boiling them, then scoop out the insides after they cool.
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Streuseled Sweet Potato Casserole
from COOKING LIGHT magazine
Add 1/8 teaspoon ground red pepper if you want to add a bit of heat to this sweet dish.
INGREDIENTS:
14 cups (1-inch) cubed peeled sweet potato (about 5 pounds)
1/2 cup half-and-half
1/2 cup maple syrup
1 teaspoon vanilla extract
3/4 teaspoon salt
1 large egg, lightly beaten
Cooking spray
1/2 cup all-purpose flour
1/2 cup packed brown sugar
1/4 cup chilled butter, cut into small pieces
1/2 cup chopped pecans
INSTRUCTIONS:
1. Preheat oven to 375 degrees.
2. Place potato in a Dutch oven, and cover with water. Bring to a boil. Reduce heat; simmer 12 minutes or until tender. Drain.
3. Combine the half-and-half and next 4 ingredients (half-and-half through egg) in a large bowl, stirring with a whisk. Add potato to egg mixture; beat with a mixer at medium speed until smooth. Spoon potato mixture into a 13 x 9-inch baking dish coated with cooking spray.
4. Combine flour and sugar in a food processor; pulse to combine. Add chilled butter; pulse until mixture resembles coarse meal. Stir in pecans; sprinkle over potato mixture.
5. Cover and bake at 375 degrees for 15 minutes. Uncover and bake an additional 25 minutes or until the topping is browned and the potatoes are thoroughly heated.
NUTRITIONAL INFO:
CALORIES 250 (23% from fat); FAT 6.3g (sat 2.4g, mono 2.5g, poly 1g);
PROTEIN 3.3g; CARB 46.1g; FIBER 2.7g; CHOL 22mg;
IRON 1.2mg; SODIUM 149mg; CALC 49mg
YIELD: 18 servings (serving size: about 1/2 cup)
Thanksgiving certainly poses a challenge to the weight loss and weight maintenance good effects of a regular swim workout. I address the problem by eating something at the usual times during the day so I do not face a hunger binge at 4 p.m. By myself, I will have a couple of slices of turkey and a very modest amount of relish from the deli, then go for a long walk or to the zoo. When dining with others, I find the light lunch at usual time makes it very easy to control the portions I put on my plate. I can enjoy the food and social occasion without overeating.
And it is certainly a joy to get back in the pool after an enforced absence!
Do others have strategies for surviving without adding extra pounds? Or do you enjoy the eating, then promise to swim harder, faster, and longer? :cool:
Regards, VB
Do others have strategies for surviving without adding extra pounds?
For me:
(Attempts at) moderation
Look in the mirror
Step on the scales
Pay attention (for a change) when my wife says, "You know Honey, you don't really need a third piece of pumpkin pie." :smooch:
Go The Distance
Skip Montanaro
"Go the Distance" -- wish I had known about it, as I swam many extra miles this year (what happens when one acquires a coach). So next year.
Pumpkin pie is much better cold, I find! Sneak down to the fridge at 11:38 p.m., spork in hand ...
Regards, VB
"You know Honey, you don't really need a third piece of pumpkin pie." :smooch:
I've wanted to say this but then my better sense takes over and I stifle. :laugh2:
But seriously, The holidays are especially tough because my pool closes between Thanksgiving and mid January and it's too cold out to go run or walk and I refuse to do the treadmill thing. So I get back in the pool in January with an additional 10-15 pounds of unwanted ballast. Takes a few months (each year a little longer) to get rid of it.
The holidays are especially tough because my pool closes between Thanksgiving and mid January ... So I get back in the pool in January with an additional 10-15 pounds of unwanted ballast.
Maybe you'll find something useful in this thread to help during that difficult period!
Regards, VB
... my pool closes between Thanksgiving and mid January and it's too cold out to go run or walk and I refuse to do the treadmill thing.
Maybe invest in a VASA trainer or a good stretch cord?
Skip
