How much protein is too much protein? Well plenty of studies have shown that 0.8 grams per kilogram of body weight is a sufficient amount. So what if you are a swimmer? Let’s see, if you are a swimmer that means that you are in the water practicing both day and night, you are burning up so much energy that you must consume more calories daily than the average person. At Git Right Sports Performance and Fitness, we found through our research and experience, that approximately 1.0-1.4 grams of protein per pound of body weight per day is the suggested amount. This amount should be divided into 6-7 smalls meals. There are many protein brands on the market and we recommend the Advocare Muscle Gain and Post Workout Recovery supplementation to help fuel your daily protein needs before and after you exercise. Muscle Gain is unique because it has high-grade proteins that supply amino acids and other muscle building nutrients with the addition of digestive enzymes papin and bromelain to improve the absorption of the protein in your body. Post Workout Recovery contains branched-chain amino acids that support endurance, growth, and muscle recovery. It also contains more than 30 vitamins and minerals to support the muscles’ metabolic processes in recovery, which helps decrease the soreness after your workouts. You can check them out and purchase them through the link in our store or click here https://gitrightspf.com/affiliates/ to go directly to the store.
Swimming is an aerobic activity so carbohydrates are needed to provide sustaining energy; however, what about all the mileage that each muscle used in swimming must endure from the long hours of training in the pool or competition? The muscle fibers are constantly being broken down and muscles need protein to assist with their growth and repair. The great thing about our bodies is that they are fuel-efficient and need to have high quality protein to aid in retaining lean muscle mass during periods a training or calorie restriction. Have you considered some of the effects of having too small of an amount of protein? Well the major problem is when your carbohydrate intake is low and your body begins to breakdown muscle proteins as a usable form of energy. Protein does yield 4 calories per gram. The carbohydrates are a protein sparing fuel and your body needs carbohydrates for a form of energy. They also provide 4 calories per gram. So, make sure that you keep your protein intake high so that you do not lose all those hard-earned muscles that you have built up to make you the swimmer that you are today. Outside of all the activity that swimmers must go through, the daily functions such hair growth, skin repair, and water retention or loss are affected by protein. Proteins get broken down into amino acids and are ready to be used. If the amino acids are not used, they will then be transformed into glucose or into fat (Skolnik, Heidi, and Chernus, Andrea, excerpt from Nutrient Timing for Peak Performance.
The key is to make sure you are getting the proper proteins and spending time recovering after your bouts of exercise. Make sure you are taking time to look at all the elements that will help you become a much better performing swimmer. Give us a call (855-73-GITRT) if you need some additional information on how to increase your peak performance. We are ready to assist!
“With so many people saying it couldn’t be done, all it takes is an imagination.” – quote: Michael Phelps
“In training everyone focuses on 90% physical and 10% mental, but in the races its 90% mental because there’s very little that separates us physically at the elite level.” – quote: Elka Graham
“I wouldn’t say anything is impossible. I think that everything is possible as long as you put your mind to it and put the work and time into it.” – quote: Michael Phelps