Posted by u/highprotein_paul·2 months ago·Nutrition

RD specializing in swimming nutrition, what are your go-to strategies?

TL;DR: Looking for effective protein sources and meal timing strategies for swimmers.

As an RD with a focus on sports nutrition, particularly for swimmers, i'm trying to refine my meal strategies. With the high energy demands and specific recovery needs swimmers face, what protein sources do you find most effective? I've been recommending lean meats and dairy, but I'm curious about other options. Any particular protocols or tips for meal timing around training sessions that have worked well for your athletes?

5 comments

Comments

u/highprotein_paul·2 months ago

For swimmers, I've found that incorporating plant-based protein sources can be really effective. Things like lentils, chickpeas, and quinoa not only provide good protein but also come with complex carbs for energy. This helps with recovery after those intense training sessions. Plus, they're easy to prep in advance.

u/running_on_empty·2 months ago

I feel this! Between classes and training, it's tough to find time to meal prep. I usually whip up a batch of overnight oats with protein powder and Greek yogurt. It's super quick and keeps me fueled for hours, especially on long swim days.

u/saltyngl·2 months ago

Facts, but also, what about timing? Like, I've tried eating right before a swim, and it was a total disaster. I've learned that waiting an hour or so after a meal makes a huge difference in performance. Sometimes, less is more, ya know?

u/grindhardnotfat·2 months ago

Honestly, the focus should be on whole foods as much as possible. Processed stuff can lead to digestive issues, especially for swimmers. I recommend using apps like MyFitnessPal to track macros and ensure your athletes are hitting their protein goals daily. Consistency with good nutrition is crucial, especially during peak training.

u/bro_split_bro_420·2 months ago

Bro, lean meats and dairy are classic, but you can't sleep on protein shakes. Post-workout, a good shake with whey or casein can kickstart recovery. Just mix it with some fruit or oats for carbs, and you're golden. Seriously, I did this during my prep, and it was a game-changer!