Protein for Swimmers
, by Sandesh Prasannakumar, 8 min reading time
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, by Sandesh Prasannakumar, 8 min reading time
Both competitive and leisure swimming are activities that put a lot of strain on the athlete’s body. This means that as a swimmer, one should take foods that would boost their workouts, enhance recovery from vigorous sets or meets, build strength and power and ensure that the swimmer is healthy enough to continue the training. The protein is essential for the swimmers for the reasons mentioned below. Getting adequate and quality proteins can ensure that you get to optimise your time in water as you build your muscles.
Protein is the source of all the tissues necessary for muscles’ reconstruction and repair and comes in handy after a vigorous swim session or a competition. Protein intake after tough practices and meets can help reduce subsequent muscle soreness, hindering a quick return to training. Moreover, taking in much protein aids muscle recovery by refuelling the energy reserves and rehydrating the body.
It also improves strength and power, which every swim stroke requires: The right protein intake. Necessary for swimming or any paddle movement, it works the latissimus dorsi, shoulders, chest, core, quadriceps, thighs, glutes and calves. Kicking, pulling, and twisting movements are the primary forces applied to an object, and they depend on muscle strength and endurance. Sufficient protein intake in the diet supports muscles and enables them to perform at a higher level for longer.
The quantity of protein a swimmer should consume daily depends on the swimmer’s age, sex, frequency, and intensity of training sessions. While there is a variance in the suggestions provided by the experts, the consensus is that one should take 0.5-0.8 grams of protein per pound of their body weight.
Well, for a 150-pound swimmer, that means 75-120 grams of protein per day, if in kilogram – 34-43 grams. It should not be tough to get this protein if you follow the recommended dietary guidelines of eating lean meat, eggs, fish, beans, nuts, seeds, and dairy products. It can also be easily satisfied with the help of protein powder, which is also an additive.
As much as people are encouraged to take protein when involved in any sporting activity, not all proteins are the same in sports nutrition. Aim for high-quality and density protein sources to support your training sessions effectively. Here are some of the top choices:
However, athletes have to pay attention to the amount of total protein they consume daily and the timing of taking it. The aim should be to take between 20-40 grams of protein every 3-4 hours to allow muscles to be fully recovered and continue to develop between sessions.
Consuming protein within 45 minutes from the end of your exercise or the completion of any competition is especially effective. Immediate initiation of the process minimises general muscle injury and makes strength and power return to their optimal rate more rapidly. , chocolate milk, Greek yoghurt, eggs, and protein shakes are convenient and readily available post-workout protein options.
It also promotes overnight recovery when you are asleep as you consume protein before the night. Protein from casein protein powder or cottage cheese requires proteins that digest for 7-8 hours. Adding a few carbohydrates to the casein protein powder could enhance the muscle’s sleep reconstruction capacity.
Swimming is a multifaceted experience that precariously tests all facets of physical fitness and nutrition. High-quality proteins are required for the human body's recommended macronutrient density, especially for aquatic athletes. Ingesting the right portions at the right intervals helps swimmers prepare for the next very tough practice and race, gain strength and muscularity, and adjust to the severe stress that water training brings to the physical structure.
Provide the necessary nutrients properly with a performance-enhancing diet countering lean protein. Add protein powders for additional consumption to ensure that muscles are continuously rebuilt as the body goes through its muscle breakdown process. Ensuring your body gets adequate protein daily puts you in a better place to get better and stronger throughout the season.
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Supplements might be useful for swimmers who sometimes have no time to eat whole food sources of proteins, but they should not be relied upon. It contains easily digested nutrients that don’t need much cooking or preparation and is protein powder. They also facilitate the swimmers' intake of nutrients, especially when they do not feel hungry, maybe after a rigorous, tiring practice session.
2. What protein foods are not allowed?While some high-protein diets may need more nutritional value, some foods that contain high protein do not benefit athletes. Instead, foods such as French fries, hamburgers, hot dogs, bacon, and sweetened Greek yoghurt are not the best to enhance performance. Instead, opt for grilled, baked, broiled and poached lean protein to help prevent such diseases.
3. Will the extra protein turn into fat deposits if I take beyond the recommended amount of protein?As in the case of overdoing protein for several days, it exerts pressure on the body to work harder to metabolise extra; eating a reasonable amount more than required does not pose much harm to the body. Excess of all these is expelled safely in the body rather than stored as fat when training hard. Don’t overshoot needs for too long, and this should be fine.