Should Carb-Loading Be a Part of a Nutrition Plan for Swimmers?

There's lots of information out there on how to eat right when you're training, what foods to include, how much water to drink, and what's the right carb-protein ratio. One of the nutrition trends that athletes sometimes consider is carb-loading. Depending on your situation and your sport, it may be helpful, but let's discuss if it should be a part of a nutrition plan for swimmers.

 

What is Carb-loading?

If you've read any sports nutrition articles or keep up with the latest fitness trends, then you've probably seen the term "carb-loading." Quite simply, carb-loading is a nutrition technique used by athletes to maximize their energy stores the week or day ahead of a competition.

But the more technical term for this popular nutrition strategy is "carbohydrate super compensation", which means you "deplete your body completely of carbs first and then continue to train long and hard whilst not replacing your body with any carbs."1 Then after you've finished your race or competition, you fuel up again by eating an increased amount of starchy carbs.

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When Should I Carb-load?

Although carbs should always be a part of a balanced diet, the timing and amount of carb-loading will be different for every swimmer. While some athletes find that carb-loading at dinner the night before works for them, others will find that it may upset their digestive system. Instead of waiting until the night before the race to experiment what works for you, try testing out your meal plan a week or two ahead of the big day. You may find that fueling up on carbs is better for your system at breakfast or lunch the day prior, giving your body time to fully digest the food the day before the race. Enjoying your normal dinner or a light pre-bedtime shake might be a better option for you.

How Should I Change My Diet?

There's lots of misconceptions about carb-loading, so before trying this nutrition technique, check with your team nutritionist or read our list of healthy carbs before indulging in heavy foods. Be sure to carb-load, and not fat-load. Many swimmers who use this nutrition tactic make the mistake of enjoying an extra dinner roll, including the extra butter, or having another helping of pasta with creamy sauce instead of a healthy vegetable based sauce. And be sure to integrate the fibrous carbs like green vegetables. Whatever you do, don't make any last minute changes to your diet the night before the race. Make sure that you're eating foods that your body is used to and can digest well so that you're not dealing with nausea and an upset stomach on the morning of the competition.

Who Should Carb-load?

Carb-loading isn't for everyone. If you're a child or teen swimmer, this nutrition strategy isn't for you. Young bodies metabolize food differently, as this excerpt from USA Swimming explains further: "Kids are not like adults when it comes to breaking down, utilizing, and storing carbohydrate. Young swimmers (and all child athletes) use fat more readily as an energy source, which is not the case for adults. Young swimmers have a limited ability to store large amounts of carbohydrate in their muscles."3 Swimmers in their childhood and teens should enjoy a balanced diet to avoid stomach problems from carb-loading on race day.

Swimmers who are competing in a triathlon may benefit the most from carb-loading, but this strategy can be counterproductive for swimmers who are competing in short races. To have the best performance on race day, your body needs good "long-term nutrition, and as USA Swimming coach Mike Mejia says what you eat in the months and weeks leading up to the meet is most important."4

For more articles about how to get the best nutrition for swimmers and stay healthy all season long, check out our blog at P2Life.com!


Sources:

1. http://www.swimming.org/masters/dangers-carbo-loading-swimming/

2. http://www.active.com/fitness/articles/carbo-loading-tips-for-endurance-athletes

3. http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=1&itemid=5143&mid=8712

4. http://www.livestrong.com/article/373397-good-carbs-to-eat-before-a-swim-meet/

July 27, 2016 by Michael Shead

What is the Female Athlete Triad and How Does it Affect Swimming Training?

There are many reasons to love the sport of swimming. It offers great physical training, an opportunity to make lifelong connections with coaches and teammates, and the chance to do something positive for your health. And what's even better about swimming is that everyone can participate and today there are many programs, scholarships, and swim clubs that help both male and female athletes. But being a female athlete brings with it some challenges, one of which is the female athlete triad. We'll discuss what it is and how it can affect your swim training.

 

What is the Female Athlete Triad?

This condition can affect women at any age and occurs when a female has irregular menstrual periods, low bone density, and disordered eating. Known as the "female athlete triad, though more common in the athletic population, can also occur in the nonathletic population"1 and often takes a team of coaches, physicians, and parents to diagnose.

Why does this affect female athletes?

A few factors make female athletes more susceptible to this condition. First, female athletes are participating in strenuous physical training, which as we've discussed in previous posts, requires a larger food intake than a non-athletic peer. While swimmers are definitely expending these calories in rigorous training sessions, female swimmers are sometimes under societal pressures to stay thin or look a certain way. Second, female athletes will modify their eating habits to adhere to these peer pressures, which often compromises their overall health. Finally, during a woman's menstrual cycle, they need extra nutrients, vitamins, and minerals to stay healthy. When females are restricting their food intake, they often will miss or delay periods, known as amenorrhea. "Amenorrhea can be caused by a variety of diseases and genetic abnormalities, as well as energy deficiency and even stress."2


How do I know if I have this condition?

Diagnosing female athlete triad often takes a team approach from people who interact with the swimmer on a daily basis, like a parent or family member, a coach or teacher, or maybe even another teammate. Pay attention to the following warning signs:

  • exercising frequently and excessively, beyond the normal training protocol
  • skipping family or team meals
  • excessive or rapid weight loss, or sudden weight fluctuations
  • missed periods
  • lightheadedness, dizziness, or fainting
  • frequent sore throats, dental cavities, or foul breath, which are all symptoms of self-induced vomiting
  • withdrawn or defensive attitude when asked about food or diet habits

How will this affect my swimming performance?

The female athlete triad will affect your athletic performance and swimming training in a number of ways. Frequent stress fractures are one of the first ways that your body will show signs of this condition. Because your body is not getting proper nutrition, your immune system is weakened and you are more prone to injuries. Your swim performance will also be impacted by your low energy reserves and you'll be less likely to power through those demanding practices.

But what's even more dangerous that the immediate impact on your swimming performance is the long lasting effects on your health. Prolonged cases of female athlete triad result in osteoporosis, heart problems, and since they are "often difficult to recognize, the female athlete triad can have a significant impact on morbidity and even mortality in a relatively young segment of the population."3

As mentioned earlier, detecting female athlete triad is a team effort and early detection is key. For tips on how to get the best nutrition for swimmers and stay healthy all season long, subscribe to our blog today!

July 19, 2016 by Michael Shead

How Can Adaptogenic Herbs Make Me a Better Swimmer?

Training for a swimming competition takes months of planning, practice, and physical endurance. At times, it can be stressful. Throughout this intense period, swimmers need to also meet the demands of work, school, relationships, and daily life that can be an additional stress.

We all handle stress in different ways, but more effectively than others, but one thing is for certain - dealing with stress in a natural and proactive way will help improve your swim performance. Adaptogenic herbs are one way to manage the physical and mental stress on your body throughout swim season. Let's learn how they can make you a better swimmer.

 

How do adaptogenic herbs work?

These natural stress relievers have been around for centuries and come in many different forms. While they have only recently been called "adaptogens", they have been helping people manage anxiety and stress for years, without many of the side effects that come from using artificial pharmaceuticals.

Adaptogens work in conjunction with your body's system to help it adapt, which is where the name comes from, and optimize functioning. Some of the more popular adaptogens are below:

  • Maca - helps with energy, stamina, and strength. Though it is not ginseng, it is also known as "Peruvian ginseng."
  • Rhodiola Rosea - with lots of scientific data under its belt, this is one of the more popular adaptogens, and is in our P2Life Enduroboost supplement. It has anti-stress and fatigue-fighting properties.
  • Schisandra berry - Calling it a "berry" is a bit of a misnomer since you won't be eating it or putting it on your yogurt. But once in medicinal form, this powerful adaptogen counters stress by reducing the levels of stress hormones in the blood.

How do they impact performance?

There are many things can impact a swimmer's performance: adequate sleep, proper hydration, high quality protein, and of course stress. When you're trying to manage the best nutrition for swimmers in addition to everything else, it can be a bit overwhelming.

This is where adaptogens help your body adjust and adapt so that you can compete and be in your best shape on the day of the race. These natural healers impact your performance in a few ways. First, they promote homeostasis, helping your body to recover from intense workout sessions and avoid post-practice sprains and cramps. Second, they foster the manufacture of protein, which helps with cellular rejuvenation. And thirdly, they actively reduce your cortisol, or stress hormone levels, which prevents pre-race jitters and nervous eating the day before a race.

Are they safe?

Generally, adaptogens are a safer alternative than some pharmaceutical options. Our P2Life Adaptogens are tested safe by the Banned Substances Control Group, and are safe for athletes to take. But some other adaptogenic herbs, like ginseng, are on banned substances lists, so check with your coach and team nutritionist to make sure what you're taking is safe.

For more articles on nutrition for swimmers and how you can be the best at this amazing sport, follow our P2Life blog today!


Sources:

1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4567216/

2. https://www.p2life.com/collections/all/products/enduroboost-adaptogens

3. http://www.webmd.com/vitamins-supplements/ingredientmono-883-rhodiola.aspx?activeingredientid=883&

4. http://www.ncbi.nlm.nih.gov/pubmed/11897892

5. http://www.ncbi.nlm.nih.gov/gene/627

6. http://reset.me/story/adaptogenic-herbs-ancient-balancing-tonics-for-stress-and-anxiety/

July 14, 2016 by Michael Shead

4 Components of a Great Swim Team

If you've been swimming for any length of time, you've probably been a part of some good swim teams, and others that stand out above the rest. What makes some teams great and how can you foster that championship atmosphere, whether you're a swimmer, a parent, or a coach? Let's focus on four key components here.

 

Strong Leadership

Having a skilled coach, educated trainers, and competent sports staff isn't unique to the sport of swimming. You'll see these elements of strong leadership at the front of any great team. When you have talented leadership at the helm of your swim team, they are using their knowledge to develop the skills and athletic performance of each member, increasing the chance of success for the overall team.

Well-Rounded Team

Great coaches and leaders don't just focus on improving your time and refining your technique. They make sure their team has other life skills to help them deal with the challenges of being in a demanding sport such as swimming. A good coach will foster teamwork amongst the individual swimmers, will teach sportsmanship and how to deal with both wins and losses, and will encourage swimmers to develop a good work ethic throughout a long season. These types of skills help the great teams overcome the obstacles that are inevitable throughout the training season, and focus on winning together.


Clear Goals

Great teams don't just become that way overnight. Each swimmer on the team works with the coach to develop goals to achieve on a weekly, monthly, and season-long schedule. Checking in periodically to measure progress is good for everyone on the team; you can trade tips with your teammates about what they are doing to improve their times and performance. Setting goals as a team also helps everyone stay accountable and motivated during those rigorous practice sessions.

Team Mentality

Everyone has a favorite teamwork phrase, and we'll quote basketball legend Michael Jordan here: "Talent wins games, but teamwork and intelligence win championships." While a lot is required of each individual in swimming, teamwork is what wins championships and makes an average swim team a great one. This team spirit is infectious and is important when your teammate a lane over has a bad day. An encouraging word, or a reminder about a technique trick, is sometimes all we need to give ourselves that extra push and have a stellar performance in the pool.

Swimming is a demanding sport, but being part of a great team is well worth the sacrifice. To stay on top, check out our blog with ideas on nutrition for swimmers, coaching tips, and ideas from some of the best swimmers in the world!


Sources:

https://swimswam.com/9-swim-parent-tips-on-what-makes-a-coach-great/

https://www.swimoutlet.com/guides/how-to-choose-a-swim-team

http://www.swimteam101.com/how-to-choose-a-swim-team/

July 12, 2016 by Michael Shead

Why You Should Start Professional Swim Training as an Adult

Every year, adults all over the country take up swimming for different reasons. Some do it to participate in a sport that their children love, some want to learn a new skill, while others are seeking out the social benefits that come with joining a sport as an adult.

And with over half of the American adult population stating that they can't swim, the more people that take up the sport, the better. Whatever your reasons are for seeking out swim training later in life, one thing is for sure - you are getting fit and taking a step towards your health. And that is a positive thing!

Physical Fitness

Unfortunately, recent numbers by the National Center for Health Statistics show that more women in the U.S. are becoming obese, with 40% of adult females seriously overweight. And the stats for men aren't much better with 35% of the U.S. male population in the obese category.

To combat these statistics, starting swim training as an adult is one of the smartest things that you can do for your health. Swimming is a great form of exercise and is easy on your joints compared to other sports like running or aerobics. And while it's gentle on your joints, it still burns between 500-700 calories per hour, depending on how fast you're going and what stroke you're doing while in the pool.

Prevent Injuries

In addition to staying lean and fit because of your swim training, this popular form of exercise can also help you to prevent injuries as you age. Dryland swim training, like some of the exercises found on the U.S. Masters Swimming site, can build and strengthen the muscles around your joint area. Swimming practice, cool downs, and other supporting workouts can help improve balance, strengthen hips, and give your body the power to avoid slips and falls, which become more common as we get older.

But getting older is an opportunity to make a positive change for your overall health. As trainer Chris Ritter discusses in the U.S. Masters Swimming article, "The Decade of Transition", taking up swimming in your 50s is an "opportunity for you to be intentional about strength-training—a healthy way to stay younger than your actual age. If you’re serious about your fitness and longevity, your 50s are the decade to really focus in on it and set the stage for subsequent decades."1 And it's true! Many of the champion Masters swimmers who use our P2Life products are swimming better now than they did in college.


Social Aspect

While staying fit and avoiding injuries are great reasons to take up swimming, many adults do it for the social reasons. Some adults say that the camaraderie is the thing that keeps them coming to practice every day, while some adults do it with the whole family and join clubs to keep up with their children.

If you're looking for a swim club near you, check out the U.S. Masters swimming site where you can find swimming clubs in your area. Pay them a visit and see what one is right for you. Or consider joining your local gym and take advantage of their pool and any classes that they offer. Wherever you're looking for, there's sure to be something that fits with your schedule and fitness level.

Safety

Did you know that every day 8 people die from unintentional drowning and that this is the 5th leading cause of unintentional death in the United States2? Don't become one of these startling statistics. And even if you or your loved ones survive a water accident or possible drowning, many times accident victims end up having lasting symptoms of memory loss and brain damage. Learning how to swim as an adult can help with the safety of those around you and prevent accidental death by drowning.

With all of these reasons, there's no excuse why you shouldn't consider swimming as an adult. If you need some extra motivation, read about Masters swimmer Laura Val, who is breaking records in her 60s, or our P2Life founder Tim Shead, who is performing better now than he did in his 20s!

For more articles about nutrition and fitness for swimmers, subscribe to our P2Life blog today and take your performance to the next level.


Sources:

1. https://www.usms.org/articles/articledisplay.php?aid=3184

2. http://www.cdc.gov/homeandrecreationalsafety/water-safety/waterinjuries-factsheet.html

3. https://www.sciencedaily.com/releases/2016/06/160607113250.htm

4. https://www.usms.org/articles/articledisplay.php?aid=3161

July 10, 2016 by Michael Shead

What Swimmers Should Know About Selenium

What separates good swimmers from great swimmers isn't just technique and time. It's nutrition. When you hear from the world's best swimmers about what they're eating and drinking, it's clear that they are paying attention to every detail to maximize their performance. Ideal nutrition for swimmers includes not only protein and carbohydrates, but minerals and vitamins, too. One overlooked nutrient is selenium. Let's see what swimmers should know about this important mineral.

 

 

What does selenium do?

Selenium helps protect cells and cell membranes from oxidative stress. When an athlete is exercising, it is estimated that oxygen consumption increases 10-15 times more than for a sedentary person, and this long term exercise puts constant stress on the body. With its antioxidant properties, selenium guards the body against potentially damaging free radical production associated with intense physical activity and athletic training.

Additionally, selenium supports the proper activity of a group of enzymes called "glutathione peroxidases" that neutralize highly reactive and damaging free radicals.
There are eight known enzymes, and five of these require selenium to achieve proper function. These enzymes play a key role in the body's detoxification system and they also defend against oxidative stress.


How much do I need?

Since swimmers are putting their bodies through rigorous training and exercise, they must consistently replenish the following seven essential nutrients: calcium, iron, magnesium, potassium, selenium, sodium, and zinc. Although many swimmers are getting enough of these nutrients, depending on your diet, you may not be getting adequate selenium. "The most common vitamins and minerals found to be of concern in athletes' diets are calcium and vitamin D, the B vitamins, iron, zinc, magnesium, as well as some antioxidants such as vitamins C and E, β-carotene, and selenium."1

The recommended dietary allowance for adults and children over 14 is 55 micrograms. If you are an active swimmer, you will need more selenium to maintain proper levels so that your body isn't depleted of this key antioxidant. And while selenium intake is important, a "safe upper limit for selenium is 400 micrograms a day in adults."2

How can I get more selenium in my diet?

As with any diet plan, nutrition for swimmers should come from food sources. We've provided a list below of some top whole food sources for this important nutrient, and our Nutriboost shake provides 35% of your daily recommended value in one serving. Enjoy the shake after a swim to aid in muscle recovery, or before bed to repair and heal your body, while getting more selenium in your diet.

2 Brazil nuts -100 micrograms/200% DRV

4 ounces of tuna - 122 mcg/223% DRV

4 ounces of salmon - 43 mcg/78% DRV

1 cup asparagus - 10 mcg/20% DRV

1 cup brown rice - 19 mcg/35% DRV

1 egg - 15 mcg/28% DRV

Nutrition for swimmers doesn't have to be complicated. To learn more about how to achieve the right balance in your diet and maximize your performance in the pool, subscribe to our P2Life blog today.


Sources:

1. http://www.medscape.com/viewarticle/717046_8

2. http://www.webmd.com/a-to-z-guides/supplement-guide-selenium

3. http://www.ncbi.nlm.nih.gov/pubmed/15817998

4. http://www.whfoods.com/genpage.php?dbid=95&tname=nutrient

July 08, 2016 by Michael Shead

Get Advice on Great Swim Techniques from our Masters Swimmers!

Training to be an elite swimmer means focusing on different facets of your performance. There's planning every meal of your nutrition plan, making sure you're sleeping enough and at the right times, and of course, perfecting your technique in the pool.

We talked with some of our Masters Swimmers who use our P2Life Nutriboost to help them stay on top of their game to find out some secrets about what they do to improve their swim techniques.

 

Turns

One of the few swimmers who does well in both sprints and distance is Dave Quiggin. This talented Masters Swimmer placed 1st at the 2015 World FINA Masters Long Course top ten swims in the 100, 200, 400, 800, and 1500 Freestyle. That's quite an impressive feat! When it comes to technique, Dave gives swimmers this advice, "The better your turns are, the less you have to swim. Turns are like free distance. Work on a good streamline and push off hard on all turns." So consider working on your turns and talk to your coach about setting some goals to measure your progress.

Strokes

Another Masters Swimmer with an illustrious background is Rich Abrahams. He is a multi-time winner of Swimming World Magazine's "World Masters Swimmer of the Year" and holds over 60 world records in four consecutive age groups. Definitely an accomplished swimmer. Rich's advice on technique: "Have your strokes analyzed by a knowledgeable coach. I’m very lucky because two of my training partners are coaches and we all have studied the latest developments in technique closely." If you're looking at joining a swim club, interview potential coaches and see what they do to keep up-to-date on the latest tips for improving your strokes, and other swim techniques.


Strong Finish

As swimmers, we spend all season perfecting every technique, working on our time, and eating right to stay in shape and maximize muscle recovery. What a shame it would be to work hard and then not finish strong at the end of the race. Sprint champion Dave Quiggins has this advice on finishing for the win, "Swimmers, particularly sprinters should practice finishing strong. Your race ends when your fingertip touches the wall. No 'cruising in' or lifting your head before you touch the wall. I lost a race by 0.01 seconds and have won by 0.02 seconds. No sense swimming the race hard then losing it at the wall." Part of being an elite swimmer is putting in the grueling work all season long, and this includes down to the last seconds. Finish strong every time and you won't have a hard time doing it come race day!

Working on your technique is only part of what makes a swimmer great. For tips on how to create a great nutrition plan and the nutrients you should be including in your diet, follow our P2Life blog today!

July 07, 2016 by Michael Shead

5 Things to Look For in Any Elite Swim Club

When you're watching the most talented swimmers compete for a coveted spot on the most elite team in the world, you have to wonder what they do to get there. Eating right and paying attention to nutrition for swimmers is part of it, but what else are they doing? Here's our list of five things that make up an elite swim club.

 

1. It's Full Time

Being part of an elite swim club is not something that you do as a hobby. It's a full time commitment. When you're looking to join an elite swim club, learn about the commitment level of your teammates. If everyone is dedicated to being the best, you're more likely to perform at your best, too.

And being "full time" doesn't just mean logging loads of hours at the pool. It means paying attention to your diet, to the amount of hydration you're getting, and to the quality of your sleep during those "off hours". Doing all of this puts you on the path to performing well above the rest.

2. Have a Plan

When you're part of an elite swim club, you'll notice that everyone follows a plan. The best athletes sit down with their coaches at the beginning of the season to set goals, and then consistently check in to see if they're on track as the weeks go by. Waiting until the week before the big race isn't a good strategy.


3. The Glass is Half Full

Yes, while hydration is important for swimmers, we're actually referring to your attitude. The best swimmers have a positive outlook and are generally optimistic about their goals and performance. And this positive attitude rubs off on your teammates; when you hit a rough spot, your fellow athletes will be there to push you and get you back on track to have a good performance the next time around.

4. Accept Criticism

In a similar vein as the positive attitude is being able to receive constructive criticism from your coach and teammates. When you've had a less than stellar performance and you didn't make that desired time, be open to changing your technique and listen to the feedback. One of the benefits of belonging to an elite swim club is having access to the tips and tricks of other great swimmers, so take advantage of the wealth of information that is around you. Be open-minded about any criticism and use it to your advantage.

5. The Long Haul

And last, but definitely not least, the best swimmers are devoted to the long road ahead. They know that being part of an elite swim club means years of hard work. They don't let a bad day derail them, but instead get up the next day and commit to another grueling practice session.

Perfection takes time and swimmers who are in the sport for the long haul know that they need to develop different skills to become the best. Right when you master your underwater kicking, your coach may tell you that it's time to refine your stroke. That's okay; over time you'll hone each skill and gradually become the best swimmer you can be!

Becoming an elite swimmer has many components, and one of those is nutrition. Here at P2Life we take nutrition for swimmers seriously and have a range of products to support your performance. For more articles about how optimal nutrition can help you achieve your swimming goals, check out our blog here!


Sources:

https://swimswam.com/20-habits-elite-swimmers/

https://swimswam.com/35-tips-from-35-swim-coaches/

July 05, 2016 by Michael Shead

Try Our Tropical Nutriboost Popsicles!

Summer is the perfect time to try a new recipe and give your Nutriboost protein shake a new tropical twist. This nutritious dessert has all of the vitamins, minerals, protein, and carbs you need for maximum muscle recovery, as well as flavor. The pineapple helps strengthen your immune system and has anti-inflammatory benefits while the mango helps fight heat stroke and lowers cholesterol. Try our tropical Nutriboost popsicles after your next swim to cool off the nutritious way!

Tropical Nutriboost Popsicles

Makes 6-8 depending on size of popsicle molds

Ingredients:

1 cup milk

1 cup Greek Yogurt, plain

3 scoops Nutriboost - strawberry flavor

1 cup fresh pineapple

1/2 cup mango chunks

Directions:

Pour all ingredients into a blender. Blend on high until smooth, about 2-3 minutes. Pour mixture into popsicle molds. Freeze for one hour and then insert popsicle sticks. Then freeze for 2-3 more hours, depending on the size of your popsicle molds. Enjoy!

For more articles about nutrition for swimmers, check out our P2Life blog here!

June 30, 2016 by Michael Shead

5 of Our Favorite Nutrition Tips from Masters Swimmers

Paying attention to your nutrition is hard work, but after eating all of the right carbohydrates and proteins, sometimes you wonder if that attention to your diet really pays off? If you've recently started swimming, or have been participating in this powerful sport for years, there's a chance that you may need a refresher on just what to eat to stay in top form.

We've talked to our Masters swimmers like Hall of Famer Laura Val, Olympian Rick Colella, and World record breaker Rich Burns, and they've shared some great ideas with us. These nutrition tips from the world's best Masters swimmers will give you an edge and put you on track to have your best performance yet!

 1. Eat Right

She's one of the fastest swimmers in the world, and her International Hall of Fame status proves it. Laura Val advises swimmers to "think about your diet and how you fuel your body. We don’t always get everything we need from the food we eat. Don’t be afraid of adding a supplement to your diet.  Women in particular need protein as we age to maintain muscle." She's right - there are many nutrients that female athletes are deficient in, including calcium and iron. Taking the right supplements can definitely help you stay strong and compete with the best.

2. Weight Control

One of our most inspiring swimmers is Rich Burns. He shared that "as we get older, sedentary living adds pounds and inches to our waistlines. Swimming is a perfect way to maintain your body." Nutrition becomes increasingly important as we age. One of the best ways to maintain good habits is to be around other like-minded people at your local club. If you're not convinced about joining a local swim club, read out post here!

3. Proper Nutrition 

Not many people can call themselves an Olympian, but Rick Colella is one of those elite few. He says that "proper nutrition becomes more and more important as an athlete as we get older. You probably no longer have the ability to eat anything and everything that you had as a teenager, so a good diet is especially important." And we definitely agree. Although teenagers shouldn't be eating a ton of junk food either, nutrition for swimmers is important at every age.


4. Recovery Matters

We talk a ton about recovery here at P2Life because it's the difference between a good and great performance. Rich Abrahams, International Swimming Hall of Fame inductee and holder of over 60 world records agrees. "Proper nutrition is critical. What you put into your body for fuel cannot be an afterthought. Proper nutrition is the key to be able to train hard and recover fast. The need for the proper post-workout nutrition is well documented and needs to be heeded by any serious athlete." For the best in post-workout recovery, try our Nutriboost shake, which is better than chocolate milk and many of the other options out there. You're sure to see the difference!

5. Vitamins for Insurance

Many of us, no matter how much we monitor what we eat, are deficient in some of key vitamins and minerals, like magnesium and vitamin B12. This is why Masters swimmer Tim Shead, and founder of P2Life, created this product and says, "if you want to have maximum health, you never want your body to need something and not have it. And secondly, you never know what you're gonna need from day to day, and every nutrient needs other nutrients to work. So make sure your body is getting it all." Using nutrition as insurance to make sure your body always has enough of the right nutrients is important. Our Nutriboost shake has everything that your body needs to perform at elite levels, even if you aren't getting it in your regular diet.

So now that you have some great nutrition advice from top Masters swimmers, take a second look at your performance nutrition plan. For more articles on nutrition for swimmers, subscribe to our P2Life blog today!

June 24, 2016 by Michael Shead