{"id":283549,"date":"2017-11-10T10:00:06","date_gmt":"2017-11-10T17:00:06","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=283549"},"modified":"2018-07-10T10:29:00","modified_gmt":"2018-07-10T17:29:00","slug":"the-specific-nature-of-nutrition-in-swimmers","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/the-specific-nature-of-nutrition-in-swimmers\/","title":{"rendered":"The Specific Nature of Nutrition in Swimmers"},"content":{"rendered":"

By Ashley Illenye, Swimming World College Intern.<\/em><\/p>\n

College level student-athletes have the epitome of untimely eating schedules. There are\u00a05:00 a.m. practices that you can\u2019t eat breakfast before or you’ll get queasy. There\u2019s the 5:00 p.m. to 8:00 p.m.class that runs right into any time the dining hall offers a reasonable dinner. Sometimes there are early afternoon practices, taking place 15 minutes after class, interrupting lunchtime routines. In a sport where nutrition plays such a vital role, it is important for student-athletes to clear out time for meaningful fueling\u2014even when their schedule doesn\u2019t allow for it.<\/p>\n

Christine Turpin<\/strong> is part of the Sport\u2019s Nutrition staff at Towson University in Towson, Maryland. She\u2019s a licensed nutritionist and received two bachelor\u2019s degree from Bloomsburg University in Kinesiology and from the University of Maryland in Dietetics. She also owns her own nutrition consulting company in the Annapolis-Baltimore region called Nourish 2 Preform. With all of her experience and experience with student-athletes, Turpin has a strong hold on how student-athletes can best implement a healthy dietary routine on such out-of-whack schedules.<\/p>\n

Pre-Morning Practice Nutrition<\/h1>\n
\"alarm\"

Photo Courtesy: Imtiaz Manji<\/p><\/div>\n

Turpin says that just because it\u2019s 5 a.m.\u00a0does not mean there is an\u00a0excuse for harming your body through improper fueling; or a complete lack thereof. An hour-and-a-half practice is more exercise than many college students do in an entire day, so the saying \u201cbreakfast is the most important meal of the day\u201d takes on an entirely new meaning.<\/p>\n

According to Turpin, fueling in the morning before practice is very important.<\/p>\n

\u201cWe\u2019re coming off of a night\u2019s fast. So you\u2019ve been sleeping, not eating or drinking. You\u2019re waking up in the morning and you\u2019re dehydrated with no fuel source,\u201d the Towson nutritionist said.<\/p><\/blockquote>\n

To Turpin, carbs are the key to fueling at those early morning workouts. \u201cYou want to focus on quick carbohydrates right before practice. Carbohydrates are those foods that break down quickly and provide the energy that you need,\u201d she said.<\/p>\n

The number one mistake that student-athletes make about their nutrition is when they\u2019re not eating at all, according to Turpin.<\/p>\n

Many swimmers complain about nausea when they\u2019re attempting to eat before a 5 a.m. practice. In Turpin’s opinion, it\u2019s a trial and error process of finding the right food for you. A list of foods that she gives that tend to be lighter but still give the fuel and energy you need are:<\/p>\n

    \n
  • \u00a0A bowl of cereal with fruit<\/li>\n
  • Granola<\/li>\n
  • \u00a0Piece of toast with jam<\/li>\n
  • Applesauce<\/li>\n
  • Yogurt<\/li>\n
  • Raisins<\/li>\n<\/ul>\n

    When Class\/Practice Interrupts Nutrition<\/h1>\n
    \"eat-food-neon-sign-tehusagent\"

    Photo Courtesy: tehusagent, Flickr<\/p><\/div>\n

    Picture this: a student-athlete is running on deck\u00a0just barely getting their cap on as they\u2019re about to dive in for their second practice of the day. They haven\u2019t eaten lunch because their last class just ended 15 minutes ago. These are the situations, Turpin says, that student-athletes should be trying to avoid.<\/p>\n

    Swimmers should be going into practice with the most amount of fuel possible, especially if it\u2019s not their first practice of the day. There are many different ways to combat a busy schedule with your eating. Turpin gives similar advice as the pre-practice snack, as it pertains to the afternoon as well. \u201cYou want to make sure you\u2019re eating before you go into practice. Maybe if you have a sensitive stomach and you can\u2019t really digest a lot, you focus on those quick carbs.\u201d<\/p>\n

    It\u2019s not only before practice fueling that is important, however. After practice fueling is a necessity, even when you\u2019re on the go.<\/p>\n

    \u201cThirty minutes after you get out of the pool you want to make sure you\u2019re focusing on whole grains, lean protein and fruits and vegetables.”<\/p><\/blockquote>\n

    The most important thing for an athlete to keep in mind is that they\u2019re burning potentially thousands of calories a day. Consistent snacking if you don\u2019t have time to sit down and eat a full meal some nights is the only way to get your body the fuel it needs to perform.<\/p>\n

    \u201cIf you\u2019re going to the pool from class, you want to make sure that you have backpack snacks. Those that have issues with their schedule want to break it down and get substantial snacks,” Turpin repeats. “Focus on carbohydrates and a protein. Make sure you\u2019re snacking constantly.”<\/p>\n

    Besides the basic assumption that nutrition is the fuel for your body, it goes just beyond what you produce in practice. On the topic, Turpin urges,<\/p>\n

    \u201cIf you\u2019re not snacking consistently and eating food, it\u2019s not going to supply you energy so it will not only not get you through practice it will not allow you to recover properly. Eating on a regular schedule will help prevent injury.\u201d<\/p><\/blockquote>\n

    A list of said \u201cbackpack snacks\u201d may include:<\/p>\n

      \n
    • Trail mix<\/li>\n
    • Beef jerky<\/li>\n
    • Nuts<\/li>\n
    • Peanut butter packets<\/li>\n
    • Peanut butter crackers<\/li>\n
    • Granola bars<\/li>\n
    • Fruit<\/li>\n
    • Sunflower\/pumpkin bars<\/li>\n
    • Fig Newton Bars<\/li>\n
    • Dried Cereal<\/li>\n<\/ul>\n

      Special Cases in Nutrition<\/h1>\n
      \"healthy-food-trail-mix\"

      Photo Courtesy: Cary Bass-Deschenes<\/p><\/div>\n

      There are many different cases within the student-athlete population to consider when discussing nutrition. Specific dietary needs vary from person to person. Some of the most prominent nutrition-related complications include allergies to nuts, gluten and lactose, vegetarianism, vitamin deficiencies and diabetes.<\/p>\n

      The ideal athlete\u2019s plate, Turpin says, is a whole grain, lean protein, a fruit or a vegetable and a calcium source. To those who are lactose intolerant she recommends that \u201cthere are plant-based milks\u00a0like soy milk, almond milk and there are plenty of foods that have calcium out there such as salmon.\u201d Calcium not only strengthens bones but helps control blood pressure and protects your cardiac muscles.<\/p>\n

      For vegetarians, Turpin says that the most important thing to keep in mind in their diet is variety. \u201cThey\u2019re already eliminating a food group. You have to make sure that you\u2019re getting all the nutrients you need to be fueled.\u201d<\/p>\n

      If a student-athlete is open to it, being pescatarian allows them to eat fish which is not only a great protein source but healthy fat and calcium sources. If not, beans and nuts are optimal in getting the protein that vegetarians need to get them through their practices.<\/p>\n

      Some male and female swimmers alike find that they want to gain muscle mass and bulk a little in the height of their season. Turpin recommends consulting a conditioning coach first. After that, she swears that bags of trail mix and drinking 16 ounces of juice are the best in weight gaining.<\/p>\n

      If Turpin had to give one piece of advice to swimmer\u2019s as a take away is make sure that they\u2019re fueling before practice. Combating their nausea that comes with eating so close to practice is a key factor in that.<\/p>\n

      \u201cYour stomach is just like any other muscle. Train your stomach to digest food.\u201d<\/p><\/blockquote>\n

      All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.<\/span><\/i><\/p>\n

      All nutritional research was conducted by the author and does not necessarily reflect the views of Swimming World Magazine nor its staff.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

      By Ashley Illenye, Swimming World College Intern. College level student-athletes have the epitome of untimely eating schedules. There are\u00a05:00 a.m. practices that you can\u2019t eat breakfast before or you’ll get<\/p>\n","protected":false},"author":5141,"featured_media":239429,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[17,69184],"tags":[60544,64560,64559,35682,11296],"class_list":["post-283549","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-commentary","category-nutrition","tag-ashley-illenye","tag-christine-turpin","tag-nourish-2-perform","tag-nutrition","tag-towson-university"],"jetpack_publicize_connections":[],"yoast_head":"\r\nThe 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