Macronutrient ratios for swimmers

sanderdejonge

I just read through the following article:

http://www.performancefoodcenters.com/wp-content/uploads/Editorial.Swimmers.pdf

The article says the following about the ratios:
"The macronutrients should be consumed in the following ratios. Generally speaking, the most middle distance swimmers who use the glycolytic system should target macronutrient ratios of 55% carbohydrate, 30% protein and 15% fat. If you are primarily using your oxidative energy system, then tweak the carbs to 60%, the protein to 20% and the fat to 20%. Conversely, if you are involved in mostly power swimming, tweak the protein to 25% and fat to 20%, leave the carbs alone at 55%."

According to these ratios I would need to eat 190 gr of protein on a rest day, and nearly 240 gr of protein on a swimming day.
That's 3.5gr of protein per kg body weight (I'm 67kg). I find that a lot. My current ratio is set at half of that.

What's your opinion?


edited for spelling correction.

cmriverside

Wait wut? How many calories are you allowing yourself?

sanderdejonge

Depends on the duration of swimming. But generally speaking about 3200-3500cal on swimming days, 2500 on rest days.

HikerRR50

I'm pretty sure it's supposed to be 45%krill 35%shrimp20%seaweed

tyrsnbdr

The general rule of thumb for protien is 1 gr of protein for every pound of lean body mass (+/- 10%) and 190-240 gr sounds right for your weight.

I couldn't eat enough when I swam durning HS. But 40 grams of protein 4 times a day will put you at 160 grams and you just have to add in a little bit more.

cmriverside

Are you a competitive swimmer?

sanderdejonge

The general rule of thumb for protien is 1 gr of protein for every pound of lean body mass (+/- 10%) and 190-240 gr sounds right for your weight.

I couldn't eat enough when I swam durning HS. But 40 grams of protein 4 times a day will put you at 160 grams and you just have to add in a little bit more.

Why so much protein? The health centre of my country (the Netherlands) advises 1.2 - 1.4gr protein per kg of body mass for my activity level. Which would be about 100gr on rest days. For body builders the advise is 1.7 - 1.8gr, but I don't consider myself a body builder, swimming is rather endurance. You're suggesting me to take over 2gr protein / kg.

jwdieter

Percentages don't work particularly well beyond a general conceptual guide, imo. Once you get to higher than normal calories, they can get really goofy.

USA Swimming also recommends 1.4-1.8 g/kg protein. And 9-10 g/kg carbs. But those are minimums, so you aren't hard capped at that amount.

msf74

I think 1.4g per kg of body weight on rest days and 1.7g per kg of body weight on training days will be fine given your sport.

Calculating according to % can lead to some weird results.

sanderdejonge

Percentages don't work particularly well beyond a general conceptual guide, imo. Once you get to higher than normal calories, they can get really goofy.

USA Swimming also recommends 1.4-1.8 g/kg protein. And 9-10 g/kg carbs. But those are minimums, so you aren't hard capped at that amount.

I think 1.4g per kg of body weight on rest days and 1.7g per kg of body weight on training days will be fine given your sport.

Calculating according to % can lead to some weird results.

I agree that ratios can get goofy/lead to weird results. I've always converted the g/kg protein to what % I would need. With my current ratio's that's about exactly 1.4gr/kg on rest days and 1.8gr/kg on training days. Which is what you're both suggesting.

Thanks!