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Thread: Nutrition

  1. #1
    Active Member julieannjohn's Avatar
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    Nutrition

    If this belongs in the non-swimming category, feel free to move it as I wasn't sure where it needed to go.

    Do any of you count your macros? I'm getting way too many carbs and not enough protein. I'm ok on fat intake.

    Thanks in advance and I look forward to your answers!

  2. #2
    aka Elaine-iaK & Aqua Dog ElaineK's Avatar
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    Re: Nutrition

    Quote Originally Posted by julieannjohn View Post
    If this belongs in the non-swimming category, feel free to move it as I wasn't sure where it needed to go.

    Do any of you count your macros? I'm getting way too many carbs and not enough protein. I'm ok on fat intake.

    Thanks in advance and I look forward to your answers!

    The only thing I count are my strokes!


    When it comes to my diet, I make sure it's well-balanced, but I don't obsess over it. For protein, I bring a scoop of chocolate 100% whey protein powder to the pool in a water bottle, and then I hit the drinking fountain for a fill-up after my swim. When I get home, I make a smoothie with blueberries, bananas, light vanilla soy milk, and a tablespoon of chia seeds (great price for a bag at Costco!). For variety, I'll substitute other fruit when the mood strikes.

    Although I don't eat lunch, I do snack on fruit and almonds during the day when the I get hungry.

    At dinner time, we get our protein from plant-based sources most of the time (beans, legumes, grains); however, we're too addicted to salmon and shrimp to go to a completely plant-based diet. In addition, dinners include a lot of veggies. We're big on broccoli, so we eat it most nights of the week along with other veggies.

    As for the fat part of my diet:
    CHOCOLATE!
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  3. #3
    Very Active Member Allen Stark's Avatar
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    Re: Nutrition

    At my wife's suggestion I tried a (mostly) grain free diet ( I still eat some white rice.) She said it should help with inflammation. It has and I have much less gastric reflux. I was not trying to lose weight, as I felt pretty good about that, but I lost 7 lb, almost all from the waist, 2 belt notches. I have the vague appearance of a 6 pack for the first time in years. YMMV.
    "To strive,to seek,to find,and not to yield" Tennyson
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  4. #4
    aka Elaine-iaK & Aqua Dog ElaineK's Avatar
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    Re: Nutrition

    Quote Originally Posted by Allen Stark View Post
    I have the vague appearance of a 6 pack for the first time in years. YMMV.

    Hmmm, I've never seen a frog with 6-pack abs.
    http://ElaineiaKsTravels.wordpress.com

    ~ Believing in your dreams can be far more rewarding than living by your limitations ~Karla Peterson

  5. #5
    Very Active Member guppy's Avatar
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    Re: Nutrition

    Quote Originally Posted by Allen Stark View Post
    At my wife's suggestion I tried a (mostly) grain free diet ( I still eat some white rice.) She said it should help with inflammation. It has and I have much less gastric reflux. I was not trying to lose weight, as I felt pretty good about that, but I lost 7 lb, almost all from the waist, 2 belt notches. I have the vague appearance of a 6 pack for the first time in years. YMMV.
    I'm curious what you eat for breakfast? and no sandwiches for lunch?

  6. #6
    Very Active Member Allen Stark's Avatar
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    Re: Nutrition

    Breakfast is usually before swimming, so I have Perpetuem (sports drink) or a smoothie. Lunch is usually something like grilled chicken, salad, and a baked potato or sweet potato. Also, always, dark chocolate for desert.

  7. #7
    aka Elaine-iaK & Aqua Dog ElaineK's Avatar
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    Re: Nutrition

    Quote Originally Posted by Allen Stark View Post
    Breakfast is usually before swimming, so I have Perpetuem (sports drink) or a smoothie. Lunch is usually something like grilled chicken, salad, and a baked potato or sweet potato. Also, always, dark chocolate for desert.
    http://ElaineiaKsTravels.wordpress.com

    ~ Believing in your dreams can be far more rewarding than living by your limitations ~Karla Peterson

  8. #8
    Very Active Member guppy's Avatar
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    Re: Nutrition

    Dark chocolate has been my dessert of choice for years

  9. #9
    aka Elaine-iaK & Aqua Dog ElaineK's Avatar
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    Re: Nutrition

    Quote Originally Posted by guppy View Post
    Dark chocolate has been my dessert of choice for years
    Swimming and chocolate =
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  10. #10
    Active Member julieannjohn's Avatar
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    Re: Nutrition

    Quote Originally Posted by ElaineK View Post

    The only thing I count are my strokes!
    [FONT=comic sans ms][SIZE=3][COLOR=#0000cd]

    For protein, I bring a scoop of chocolate 100% whey protein powder to the pool in a water bottle, and then I hit the drinking fountain for a fill-up after my swim.
    Does that taste good?

  11. #11
    aka Elaine-iaK & Aqua Dog ElaineK's Avatar
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    Re: Nutrition

    Quote Originally Posted by julieannjohn View Post
    Does that taste good?

    I like it. I bought a big bag of Cytosport from Costco when it was on sale, and I liked it enough to buy several more since then. I always wait until it goes on sale, so it saves me $8.
    http://ElaineiaKsTravels.wordpress.com

    ~ Believing in your dreams can be far more rewarding than living by your limitations ~Karla Peterson

  12. #12

    Re: Nutrition

    Yeah, I'm pretty detailed about it too. Protein and carbs, about 10 grams before swimming and ~25 grams after seems to yield pretty good results. I prefer pea or pumpkin seed (hemp seed might work too) protein powder since it's hypoallergenic and way easier on the stomach when you're swimming repeats haha!

  13. #13
    Active Member julieannjohn's Avatar
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    Re: Nutrition

    Quote Originally Posted by ElaineK View Post

    I like it.
    So, does it taste chocolate water? I'm such a picky eater but chocolate sounds good!

  14. #14
    aka Elaine-iaK & Aqua Dog ElaineK's Avatar
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    Re: Nutrition

    Quote Originally Posted by julieannjohn View Post
    So, does it taste chocolate water? I'm such a picky eater but chocolate sounds good!
    It doesn't have the consistency of a milk shake because water is thinner, but it still has a good chocolate flavor.

    By time I'm finished with my swim and yoga, I'm ready for it!
    http://ElaineiaKsTravels.wordpress.com

    ~ Believing in your dreams can be far more rewarding than living by your limitations ~Karla Peterson

  15. #15
    Very Active Member Gareth Eckley's Avatar
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    Re: Nutrition

    I gave up wheat and all other grains 15 months ago, also no seed oils and very, very low sugar, no processed food, home cooked meals, fish, meat,eggs, veg, nuts basically Keto LCHF, Paleo, so many labels. The difference has been so dramatic. All of my reflux, IBS, fatigue and many other issues vanished and I feel great and my weight dropped from 200lbs to 165lbs in 4 months, now stable at around 170lbs.

    I work from home so I have the luxury of preparing my own meals and not everyone can give up bread and pizza. Eating out is very difficult but I feel younger now at 53 than I have since my 30's. Your body completely changes when you are keto adapted, basically you switch from a sugar burner to a fat burner. I often exercise in fasted state, eat nothing during long bike rides and don't need to eat after exercise. Your body changes how it uses the energy systems and I have needed to do a lot of research in the area.

    This is perfect for endurance athletes, but more challenging for swimmers with our max effort swims and glycolytic energy use. I have learnt to add some carbs during swim meets to replenish after an event. There are a handful of swimmers at my club experimenting with this approach.

    Thanks for a good thread, Gareth
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  16. #16
    Active Member julieannjohn's Avatar
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    Re: Nutrition

    Quote Originally Posted by ElaineK View Post

    For protein, I bring a scoop of chocolate 100% whey protein powder to the pool in a water bottle, and then I hit the drinking fountain for a fill-up after my swim.
    If I had remembered this, I would've talked to you about it and maybe gotten a sip!

  17. #17
    Active Member julieannjohn's Avatar
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    Re: Nutrition

    Quote Originally Posted by Gareth Eckley View Post
    I gave up wheat and all other grains 15 months ago, also no seed oils and very, very low sugar, no processed food, home cooked meals, fish, meat,eggs, veg, nuts basically Keto LCHF, Paleo, so many labels.
    Thanks for the detailed explanation. I wish I could do this but I'm such a picky eater!

  18. #18
    Very Active Member Gareth Eckley's Avatar
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    Re: Nutrition

    I found it very easy but it is not for everyone. I do think that all should try 1 month grain, sugar and seed oil free to see what it does for them. There are many who have had dramatic improvements in weight, health, mood etc as the 20lbs of inflammation that most people carry goes away. It certainly changed my life.
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  19. #19
    Very Active Member Allen Stark's Avatar
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    Re: Nutrition

    Best Swimming World article ever: https://www.swimmingworldmagazine.co...eat-chocolate/
    "To strive,to seek,to find,and not to yield" Tennyson
    Allen

  20. #20
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    Re: Nutrition

    I'm interested in what you mean by grain free. I'm allergic to tree nuts so it's always limited my ability to go vegan, though I've been processed foods/sugar free and felt great. I've been trying to knock off some considerable weight but although I mostly eat a healthy diet, I don't quite understand what to eat instead of grain (and what seed oils are you referring to?)

    ElaineK, I'm going to try that whey protein in a water bottle. Usually I mix it with coconut milk and a fruit.

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