Why Is Protein Important For A Developing Swimmer?
The importance of protein in a swimmer’s diet cannot be underestimated. Eating at least 20-30 grams of protein soon after swim practice promotes the greatest muscle gains and helps the swimmer recover from the rigors of high-intensity exercise.
Additionally, protein supports a swimmer’s immune system by improving the availability of immune cells. This is especially beneficial during championship seasons when circulating colds are at their highest.
Caution: If your diet is too high in protein, you may become deficient in carbohydrates. The primary fuel for athletes is carbohydrates. Always make sure your swimmer’s diet is balanced.
How Much Protein Does A Swimmer Need Each Day?
Swimmers should try to get their protein in small 20-30 gram doses throughout the day. If your swimmer is just looking to recover from swimming, 3-4 meals is adequate. If your swimmer is trying to gain muscle mass they may need to get 5-7 protein meals throughout the day.
Spacing protein intake roughly 3 hours apart is ideal. Lean animal proteins sourced from health-conscious farms are best but to get enough, supplementing with bars or shakes is often a must.
As a general recommendation for maintaining health, current recommendations are between 0.8 and 1.2 grams of protein per kg of body mass daily. – Nutritional Considerations for Performance in Young Athletes by JohnEric W. Smith et al.
Does The Type Of Protein Make A Difference?
Protein from vegetable and animal sources both can promote muscle gains, but animal sources of protein tend to promote greater muscle gains than vegetable sources.
A consistent source of protein can come in the form of powdered supplements. Whey protein can provide the protein necessary for muscle building. Whey and casein have been shown to help prevent muscle loss, but casein has been shown to be pro-inflammatory in some athletes.
Pea protein has recently become more popular, but some evidence suggests that too much can impact kidney performance with long-term use.
When To Eat Protein And Protein Bars
Eat a mix of protein and carbohydrates approximately 30 minutes before swim practice or dry-land exercises. This will ensure that your swimmer has enough fuel to exercise.
The body uses carbohydrates to fuel the act of swimming while saving the protein for muscle building and recovery.
Good choices BEFORE swim include…
- PB&J
- Berry Recovery Smoothie
- Energy Bars (Such as Built)
- Greek Yogurt
Check out our page, What To Eat Before A Meet, for more information about preparing on swim meet day.
Following exercise, it’s important to ingest protein within 20-30 minutes to ensure adequate recovery and preparation for exercising the next day.
Good choices AFTER swim include…
- Protein Recovery Drink
- Strawberry Vanilla Protein Post Workout Smoothie
- 4-6 Egg Omlet or Hard Boiled
- Greek Yogurt
- Cottage Cheese.
- Atlantic Salmon (Not Farm Raised)
- Broiled Chicken Breast
- Dark Meat Chicken
- Protein Bar (Built)
- Grilled or Baked Tuna
- Carved Turkey
- Lean Steak
Check out our page, What To Eat After A Meet or Workout, for more information.
Note: Milk is often referenced, however, milk is not tolerated by many and tends to promote inflammation. Avoiding large glasses of cow’s milk is a good practice to avoid sore joints and food sensitivity reactions.
What Is The Best Protein Powder?
Everyone claims to have the best protein powder, but how do you choose when trying to keep your athlete eating clean?
Here are 2 great choices of protein powder products that are available on the market currently…
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Metagenics BioPure Protein – 10% Off with this link.
This is great for smoothies and shakes. Metagenics is a company that is held to the highest standards and is known for its professional-grade supplements and meal replacements. Trusted by doctors all over the world, this protein is not only pure but maintains the natural immunoglobulins needed for immune support.
Project#1– 10% Off with this link.
This line of muscle-building products is endorsed by Olympic Gold-Medalist Kurt Angle. The source is clean and reports say it tastes great. Kurt’s own children are competitive swimmers, so I’m certain they will be using these products for their own swimming recovery plan.