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Benefits Of Protein Powder For Swimmers
Whether you are a seasoned competitive swimmer possibly training for the next Olympics, a serious collegiate or high school competitor or just swim regularly to keep fit, you can benefit from adding protein powder to your diet.
You may not currently use a pre- or post-workout protein supplement to help you have a longer, more effective training session with better effects on your muscles and stamina; but you might consider including one in your diet.
Here are a few tips for incorporating protein powder into your workout diet including reviews of the top five training supplements that can make your swim training and conditioning more effective.
What Are The Benefits Of Swimmers Using Protein Powder?
The benefits of swim training on your overall fitness and endurance are well documented.
But, how does your diet choice and use of supplements including protein powders support your long-term training plans?
Protein is an essential element in your dietary requirements to build muscle and possibly support weight loss.
Protein powder supplements can support a healthy diet and help you achieve your training, muscle development or weight-loss goals.
When you drink protein beverages, you make sure your body is getting the nutrition it needs to complete several important physiological tasks.
A U.S. Department of Agriculture study reports that protein builds and repairs bones, muscles, cartilage, skin and blood and keeps enzymes and hormones functioning efficiently; besides aiding a more complete workout and physiological recovery.
Recovery
Protein powder is often consumed after weight training workouts.
It provides your body with amino acids which help build up muscle tissue broken down during exercise.
Because swimming is strenuous for muscles across your body, consuming protein after swimming is crucial, especially if you are training intensely or participating in multiple events the same day.
Neglecting to get enough protein can lead to fatigue, feelings of having "lead legs" or an elevated resting heart rate.
Keeps You Satiated
Swimming demands a lot from your body and you need enough fuel to perform at your best.
Being hungry can make you lose focus and leads to lower output.
Clinical studies show that protein can help keep you full and maintain stable blood sugar levels.
Additionally, research from the May 2016 "The American Journal of Clinical Nutrition" indicates that protein tends to be more filling than carbohydrates and fat, which keeps you feeling fuller without craving food and allows you to train with fewer calories.
The researchers also noted that a moderately high-protein diet can improve your overall metabolism.
Supports Muscle Growth For Better Swim Performances
Pushing your body against water resistance requires significant muscular strength; the key to getting faster is developing your muscles.
According to the June 2016 article in "Nutrition and Metabolism", protein powder containing whey can be particularly beneficial for building strength because it stimulates considerable muscle protein synthesis, the process by which your body builds muscle, thus supporting better performance.
Also, consuming protein powders may help you reduce your body fat percentage thus, helping you develop a leaner body mass with mostly muscle and minimal fat for more effective workouts.
Studies have proven that consuming protein powder before exercise increases the number of calories participants burned throughout the day after exercise.
Convenient And Time Saving
Research has shown that protein powders are an easy and convenient source of complete, high-quality protein.
But they should not be used to replace sources of lean protein like meat, fish, chicken and dairy products.
Protein powder supplements provide an easy and convenient source of quality, clean and nutritionally supportive nutrients especially for athletes or those looking to supplement their diets both pre- and post-workout.
When Is It Most Appropriate To Use Protein Powder As A Supplement?
When you are growing: A teenager needs more protein to fuel his workouts because his body is still growing.
When starting a new workout program: When starting out you will require more protein than normal.
When increasing your workouts: If you increase your workout reps and intensity your body will need more protein.
When recovering from an injury: Athletes with injuries frequently need more protein to help them heal.
When going vegan: People who pursue a vegan or vegetarian lifestyle eliminate a number of common protein sources from their diet, including meat and dairy.
Best Times To Use A Protein Powder As A Swimmer
Swimming at your best requires a high level of focus so that you can maintain proper form and swim at an appropriate pace.
You can't afford to be distracted by low energy levels, digestive discomfort or hunger pangs.
This is true of both races and workouts, so following proper pre-swimming nutritional practices is a necessity whenever you plan to enter the pool.
Working out in the morning gives you an energy boost and ensures that you get your workout done before your schedule gets in the way.
However, fueling these workouts can be a challenge, particularly if you're exercising right after you wake up.
Drinking plenty of water and eating a balanced dinner the night before, a small high-carbohydrate shake with additional protein before your morning workout and a lower carbohydrate and more protein-focused post-workout breakfast provides optimal nutrition for your morning workout.
The night before a workout
Since your dinner the night before may be the last full meal before your morning workout, it is important to have some carbohydrates to give your muscles stored energy.
Include plenty of complex carbohydrates, such as rice, whole-grain bread or a baked potato. A serving of lean protein and some vegetables provides nutrients and keeps you full throughout the night so that you don't wake up hungry at 2 a.m.
Hydration
Being well-hydrated throughout the day is essential for good health and optimal workout performance.
After a night's sleep, your body is slightly dehydrated, so drinking fluids before your workout is important.
Drink at least 10 ounces of water before your workout and four to eight ounces every 15-20 minutes during your workout.
Drinking an electrolyte-replacement drink during your workouts is probably a good idea, especially if it's hot or humid.
Drink about 16-24 ounces of water with your post-workout meal and drink plenty of fluids throughout the day to keep yourself hydrated.
Pre-workout
If you're an early morning exerciser, a full balanced breakfast three to four hours before your exercise session may not be a convenient option.
A high-carbohydrate, moderate protein shake taken before your workout provides fuel of between 100 to 200 calories an hour for your muscles and mind.
Some good pre-workout shakes include: easily digested protein; both branched-chain and essential amino acids; fiber and lecithin for a creamy taste.
You may need to experiment with different combinations of ingredients to see what works best for you.
However, if your workout is longer than 60 minutes or you have a late-morning workout planned, eating a carbohydrate and protein-focused meal two to three hours beforehand with a supplemental protein/carbohydrate mix provides all the energy you need for the duration of your training.
Post-workout / recovery
To provide the necessary recovery and rebuilding nutrients you should follow up with a meal focused on carbohydrates and protein within two hours of finishing your workout.
The protein will help repair and build muscle tissue, while the carbohydrates will replenish the energy stores depleted by your workout.
Including some fat in your post-workout meal will provide flavor and increase feelings of fullness, which will help control hunger later in the day.
Some examples of post-workout meals include cheese and crackers, eggs with toast and avocado or yogurt with berries and almonds.
If you can't eat a full meal right away, this is where a post-training protein supplement mixed with a sports drink or chocolate milk to replenish carbohydrates will come in handy.
Which Type Of Protein Powder Is Best For Swimmers?
Recovery time is important to a swimmer's success.
The faster you can recover from a training session, the quicker you can train again.
When you consume insufficient protein, your recovery time lengthens, muscle weakness can occur and you can become susceptible to illness.
If you consistently consume inadequate protein, the effects worsen.
You can become prone to exhaustion or sports anemia or low iron stores.
According to "Iron and Performance," 2010 sports anemia is common among competitive female swimmers.
Casein for pre-workouts and muscle development
The two primary proteins found in milk are casein and whey.
Casein is a slow-digesting protein, whereas whey is fast-digesting.
Both have positive effects on workout recovery depending on how they are used.
Casein, which makes up the majority of milk protein, is known for its slow absorption and excellent amino acid content which also contributes to bone strength.
Whey, on the other hand, only makes up about 20% of milk protein; And it combines well with casein to create a synergistic effect for muscle development.
Benefits of using Casein
Casein "lasts" longer in your system - casein's best attribute is timing.
Casein has the ability to provide your bloodstream with a slow and steady flow of amino acids that could last for hours.
Casein also yields greater gains in muscle development - According to a study at the University of Texas, athletes consuming a whey and casein combination significantly outperformed participants who were given a combination of whey, BCAAs and glutamine supplement.
Casein in addition helps improve metabolic rate - research has shown that by multiplying casein intake by two and a half times, participants were able to have a higher metabolic rate, a better overall fat balance AND satiety levels were 33% higher, reducing the need for midnight snacks.
Casein also yields greater strength - most training goals include increased strength and endurance.
At the University of Massachusetts, researchers found that casein actually doubled the effect that whey protein had on legs, chest and shoulder strength and endurance results.
And Casein beefs up your teeth - UK studies show that casein proteins have the potential to reduce or prevent the effects of enamel erosion.
Whey for post-workout recovery
The benefits of whey protein include quick absorption, supports immune function and has shown antioxidant properties.
This makes whey protein powder an excellent choice following resistance exercise or swimming practice.
According to "Fueling Swimmers", by the American Dietetic Association, when swimmers are strengthening the muscles through resistance exercise before the season, more protein is necessary to support muscle protein synthesis- muscle growth.
Aim for 0.55 to 0.8 grams of protein per pound of body weight.
How much to use
Consuming whey protein powder following a workout is beneficial, but how much?
In the case of consuming whey protein powder, more is not always better.
In a study published in "The American Journal of Clinical Nutrition, 2010 researchers found that 20 grams of whey protein powder was sufficient to stimulate muscle protein synthesis.
This is equivalent to a single scoop of whey protein powder in a post-workout shake.
How to balance protein intake
Whey protein powders are a convenient tool for swimmers.
Balancing daily responsibilities and long training sessions can make it difficult to consume enough protein from the diet alone.
This makes whey protein powders ideal for meal replacements.
However, it is also recommended that athletes include other sources of protein such as lean meats, low-fat dairy and nuts in combination with a whey protein powder to meet daily protein needs.
Solution: Use them together
So, to get the maximum benefit from these high-powered proteins, use them together.
Since amino acid absorption is key to protein synthesis and muscle repair, having the fast-acting whey is ideal for right after an intense workout, but casein will assist in this process if used before your workout.
Knowing when to ingest your protein shakes is just as important as what type you are taking, so use a protein powder that has both sources for maximum benefits.
For the best protein supplement checkout Bio-Available Protein .