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[Trojita]

I'm going to take up swimming at a college nearby.

I'm not sure when I should take some protein, like from a Myoplex shake, during the workout though. Is it before I start swimming, during swimming, or after I swim? Even if I'm swimming for a good 2 ish hours?

I plan on supplementing the swimming with some weight training and bicycling. I can't do any walking/jogging/running based exercise until I get surgery on my toe.

My posts get ignored in the fitness thread :S Is it because most people in there don't swim?

 

[Carlisle]

I'm no expert, but I did swim before starting P90X, and I've been taking protein all along. Always did it right after the work out, so your body can use it to repair the muscle tissue. I read somewhere that within an hour after exercising is the prime time to take your protein.

 

[DaveTheSnake]

I've always done protein after the workout, whether it is lifting, running, circuit training. I would think that swimming would be in a similar category since it is a cardio workout. It helps to repair/rebuild muscle tissue.

Edit: beaten

 

[gdt]

Generally right after intense workouts.

 

[JB1981]

I don't swim BUT I wouldn't bother with protein. Just get enough calories from REAL food high in quality protein. Also I presume you will need either a lot of fat or a lot of carbs for energy. Protein is not going to provide the energy you need for vigorous swimming

 

[Zoe]

Are you sure swimming won't mess with your toe?

 

[TheCrow]

If you're getting enough protein in your diet, protein shakes are a waste of money.

 

[Bo-Locks]

I take some light carbs before I train and I take a shake of whey protein shortly after the workout. Post workout is the best time to take a protein shake, as the muscles need 'replenishing' and this is the best time to do it.

I do triathlons and open water after crossing over from pool swimming.

 

[Bam Bam Baklava]

Carbo-load before and protein after.

 

[deejay8595]

If you're getting enough protein in your diet, protein shakes are a waste of money.

How so?

 

[Trojita]

My main goal is to lose weight while building muscle. Should I be eating before hand, carbs or protein?

Are you sure swimming won't mess with your toe?

I don't think so. I can't put much pressure on the toe walking, but I seem to be fine in the pool.

 

[TheCrow]

How so?

Don't get me wrong, whey protein can be extremely useful. I like to use them in waffles, pancakes, cheesecakes, and other recipes so I don't have to eat chicken all the time. However if your diet is on point, meaning you are getting around 1 gram of protein per pound of bodyweight, proteins supplements are not necessary.

 

[fredrancour]

How so?

Protein powder is basically just a really refined food product. If your food already gives you enough calories to meet your goal protein powder doesn't add anything special.

In addition, the whole "you only have an hour after exercise to get nutrients into your muscles so you need food quick" is an exaggeration. You actually have about a day. Thus, getting the benefit of getting food quickly is just that it makes a convenient snack, not that you need protein as fast as possible to see progress.

 

[TheCrow]

In addition, the whole "you only have an hour after exercise to get nutrients into your muscles so you need food quick" is an exaggeration. You actually have about a day. Thus, getting the benefit of getting food quickly is just that it makes a convenient snack, not that you need protein as fast as possible to see progress.

This is also true. Personally, I workout out fasted and don't eat until well after I worked out.

 

[storafötter]

It is a bizarre age we live in. Taking protein supplements to support swimming? I would think most people get enough protein and unless you swim 2 hours everyday I don't see the point. And I agree with certain peoples opinions that swimming is not the best thing for your toe.

 

[Subitai]

I'm going to take up swimming at a college nearby.

I'm not sure when I should take some protein, like from a Myoplex shake, during the workout though. Is it before I start swimming, during swimming, or after I swim? Even if I'm swimming for a good 2 ish hours?

I plan on supplementing the swimming with some weight training and bicycling. I can't do any walking/jogging/running based exercise until I get surgery on my toe.

My posts get ignored in the fitness thread :S Is it because most people in there don't swim?

What are you trying to accomplish?

Lose fat or build muscle?

Are you training for fitness/cosmetics or to compete in swimming or bi/tri-athlons? Even at only 3 days a week, 2 hours is a very serious swimming workout.


I'd say swimming is better as a recovery/additional activity to running and biking as it isn't has hard on your joints and muscles at low intensity.

If you're looking to do something to supplement or help your swimming, get working on a 20-30 min abdominal or pilates workout to strengthen your core.

Sorry fitness gaf ignored you, I'm hardly ever in that thread.

 

[H3xum]

Protein should be treated the same regardless of the exercise as it will accomplish the same thing. It gets to the ripped up muscles and helps rebuild them.

That said, it should be taken immediately after swimming IF your end goal is to build muscle (which you really need to work in some free weights alongside cardio). If you're just looking at this as a means to burn cals or build up stamina, then protein isn't going to do anything for you.

 

[Tapiozona]

As a lifelong competitive swimmer I only had 1 rule to follow. Eat, and eat a lot. If you plan on swimming competitively you will be working out in the pool for a minimum of 2 hours a day, 5-6 days a week with an average of 5-10 thousand yards per workout. 95% of your workout will and should be interval training. You will burn a LOT of calories.

You want to take a protein shake (which you should) make sure you take it with Milk or find a shake which is a weight gainer/protein shake combination. I always took them first thing in the morning and then after both of my workouts (after workout is always better).

If you won't be swimming on a team with a coach, feel free to pm me and I'd be happy to give you some really good interval workouts. Can't stress enough how good interval training is for swimming. Just doing laps for an hour or two will have very very little benefit in comparison to a proper workout.

Weight lifting should only be done moderately. 2-3 times a week maximum and do a mix of 1 week using heavy weights, the next with VERY low weights and lots and lots of reps (20+ per set. You want to train your muscles to have stamina). Shoulders and legs should be your greatest priority.

Lastly, flexibility. Every day you should be stretching before you workout. Not so much to loosen up but stretching to work on your overall flexibility. Yoga is an awesome thing to do. First thing you'll notice about swimmers is they can bend in crazy directions.

 

[SolarPowered]

If you're getting enough protein in your diet, protein shakes are a waste of money.

Sometimes it's not about the amount. Delivery speed is also important which is why people go with shakes, milks and other liquid protein sources.

 

[Trojita]

I won't be swimming competitively. I'm just doing this to lose weight, gain muscle, and for fun.

Also I think I'm too short. Aren't most competitive swimmers around 6' 4"?

 

[Zoe]

For muscle I would definitely put more of a focus on the weight training than the swimming. I swam competitively for four years without doing weight training, and all I ended up with was freakish triceps

And as the saying goes, weight loss is 90% diet.

 

[Broder Salsa]

imo it's a good idea for any human being to eat some protein every now and then.

 

[Tapiozona]

I won't be swimming competitively. I'm just doing this to lose weight, gain muscle, and for fun.

Also I think I'm too short. Aren't most competitive swimmers around 6' 4"?

Yes, but I've swam with people well below 6 foot who were insanely good. Having length definitely helps but swimmers come in every height possible.

Either way, I still think Interval training is the method anyone should use who wants to swim to get fit and in shape. It's infinitely more difficult but the results can be amazing in such a short amount of time.

 

[TheCrow]

Sometimes it's not about the amount. Delivery speed is also important which is why people go with shakes, milks and other liquid protein sources.

I'm not convinced nutrient timing is a factor when it comes to building muscle.

 

[Auron_Kale]

Yes, but I've swam with people well below 6 foot who were insanely good. Having length definitely helps but swimmers come in every height possible.

Either way, I still think Interval training is the method anyone should use who wants to swim to get fit and in shape. It's infinitely more difficult but the results can be amazing in such a short amount of time.

Just sent you a PM about the interval training and I do want to use swimming/biking more as my base for getting in shape rather than weights myself. I have a reconstructed ACL in my left knee and there are days when my knee just hurts due to being cold, slept on funny or is being annoying for no reason so mostly lower-impact stuff is what I'd prefer overall.

 

[Trojita]

Also my schedule is kind of fucked right now. 12 Hour work days

2 Days on
2 Days off
3 Days on
2 Days off
2 Days on
3 Days off
Repeat

Due to the long ass work days I can only really work out on those days off

 

[andycapps]

Most people aren't getting enough protein in their diet, period. I used to recommend 1 gram per pound of bw, but after reading a study posted in the fitness thread, that's a little overboard so .75g/lb is more like it. I haven't swam regularly in years, but I did every day when I was a teenager. I'd recommend having a pretty high carb diet if you're going to be doing a lot of it. Maybe look into Lean Gains and do something where your macros are high on swimming days and lower on off days.

 

[Trojita]

If I want to lose weight as well as gain muscle, am I supposed to eat before I swim? Even carbs?

 

[Seanspeed]

I'm guessing by 'lose weight', you mean to burn fat? I'd focus more on the weight lifting and use swimming as a supplemental exercise to do for the sake of variety and fun.

Unless you're doing some serious swimming sessions, I wouldn't worry about what you eat beforehand too much. If you do find you're getting overly burned out, try eating some carbs before, but not too much or else you're just burning off what you just ate instead of working into your fat reserves.

Take protein after workouts, whether its cardio or weight lifting. Ideally, you'd want to get your protein from proper foods, but I fully understand its hard to get a ton of protein in each day, so shakes/powders can be really useful.

 

[zomaha]

Chug a thing of chocolate milk within 30 minutes after your workout.

 

[Seanspeed]

Chug a thing of chocolate milk within 30 minutes after your workout.

Not a good idea for somebody who is trying to cut. Too many calories.

 

[zomaha]

Not a good idea for somebody who is trying to cut. Too many calories.

Land-o-Lakes Grip'N'Gos are like 280cals for the entire bottle, which includes nearly 25g of protein iirc. That's not much compared to a 300+ cal protein bar, or the calories you get from slamming a Gatorade or other sports drink.

 

[Seanspeed]

Land-o-Lakes Grip'N'Gos are like 280cals for the entire bottle, which includes nearly 25g of protein iirc. That's not much compared to a 300+ cal protein bar, or the calories you get from slamming a Gatorade or other sports drink.

It depends on what the rest of his diet is like. Ideally, on a cutting diet, you want to leave as much room for good stuff while still retaining a calorie deficit. I used to just use a scoop of whey protein with water for 20g of protein and only like 100 calories.

Chocolate milk is great if your sole goal is to build muscle, but if you're also trying to cut, there's better alternatives.

 

[Visceir]

I wouldn't bother with protein if I started swimming...doubt you'll see any muscle gain with or without protein.

 

[Subitai]

I wouldn't bother with protein if I started swimming...doubt you'll see any muscle gain with or without protein.

Yeah this. Nathan Adrian and Jason Lezak are huge because they're doing a lot of strength training outside the water.

 

[andycapps]

I'm guessing by 'lose weight', you mean to burn fat? I'd focus more on the weight lifting and use swimming as a supplemental exercise to do for the sake of variety and fun.

Unless you're doing some serious swimming sessions, I wouldn't worry about what you eat beforehand too much. If you do find you're getting overly burned out, try eating some carbs before, but not too much or else you're just burning off what you just ate instead of working into your fat reserves.

Take protein after workouts, whether its cardio or weight lifting. Ideally, you'd want to get your protein from proper foods, but I fully understand its hard to get a ton of protein in each day, so shakes/powders can be really useful.

Agree with this.. I'd make weight lifting the focus and plan my diet around that. Throw in some swimming here and there as an addition, not the main focus.

 

[HappyBivouac]

for your goals, I'd think it best to lift weights fasted (empty stomach all day. yes it sucks at first but your body gets used to it) in the early/middle of the day and get a high amount of protein in you immediately after. i guess youu can apply that to swimming too, but that's doing more for stamina than for muscle growth. don't competitive swimmers tend to lift a lot? i'm a noob to this stuff, so someone correct me if i'm wrong on any of it.

oh, and make nuts and trail mix into your favorite junk food. nuts do a lot for you.