How Swimmers Can Achieve Optimal Nutrition

Planning proper nutrition for swimmers can be a complicated process but it is a necessary step if one wants to achieve peak performance levels. Indeed, Dr. Joel Stager, swim coach and professor of kinesiology at Indiana University says that “[e]ating right…may be ultimately as important as swimming up and down the pool.”Swimming is an endurance sport that relies on proper dietary habits to provide its fuel, but these nutritional needs are constantly in flux. In order to achieve optimal nutrition for their sport, a swimmer must know what to eat, when to eat, and how much to eat for any given training period.Basic Nutritional Needs of SwimmersAs for all athletes, nutrition for swimmers involves a proper mixture of protein, carbohydrates, and fats in their diets. Protein is essential for muscle development and repair, carbohydrates provide energy for high intensity exercise, and fats provide energy for extended endurance exercises. In the proper combinations, these three provide the energy and muscular needs of swimmers. To that end, experts recommend that 60 percent of a swimmer’s calories should be carbohydrates, 15 percent should be protein, and the remaining 25 percent should be fat.But these numbers can vary significantly depending upon the specific training needs of a particular training period.Nutritional Needs During TrainingA swimmer’s nutritional needs are greatly increased during the competitive season when swimmers are in training. According to the American Dietetic Association, while in training nutrition for swimmers should include:- A daily food intake of 3,000 to 6,000 calories- The majority of these calories should be derived from carbohydrates (2.3 to 3.6 grams of carbohydrates for each pound of body weight per day).- Protein intake should approximate 0.55 to 0.8 grams per pound of body weight per day. (A quality rice and green pea protein powder is an excellent adjunct to aid in meeting these requirements).- Fat intake should comprise a minimum of 0.45 grams per pound of body weight per day. (Ensure that the majority of fat consumption is of the monounsaturated or polyunsaturated variety, as is found in canola oil and nuts).- Proper hydration in the form of sports drinks or water – 2 cups 2 hours before practice and 5 to 10 ounces every 15 or 20 minutes during the practice.In addition, some experts suggest that the diet should be supplemented with a pharmaceutical grade, standardized synergistic multivitamin/mineral complexPreparing for a Meet with Carbohydrate LoadingIn general, a swimmer’s nutritional needs while preparing for a meet, or competition, would be the aforementioned methodology. But there are additional ways to use the diet to significantly increase athletic performance. One of the most popular of such methods is called “carbohydrate loading.”Carbohydrate loading is only useful to endurance athletes, such as swimmers, who will be in competition for a minimum of 90 minutes, but it has proven to be remarkably successful.Carbohydrates (such as vegetables, grains, and beans) are the primary fuel source of the body. The body’s digestive system converts carbohydrates into sugar, which then enters the cells to provide necessary energy. Some of this sugar is stored in the muscles as glycogen. But the muscles only store enough glycogen to sustain normal recreational exercise. If one exercises intensely for more than 90 minutes, glycogen stores will be depleted and athletic performance (and stamina) suffers-but not if one practices carbohydrate loading.According to the Mayo Clinic, the process of carbohydrate loading is enacted in two steps.- Step One: A week before the planned meet, the swimmer will reduce carbohydrate consumption to about 55 percent of the daily calories, but increase protein and fat consumption to compensate for the reduced amount of carbohydrates. The training level and intensity, however, will remain the same, which will cause a depletion of the swimmer’s carbohydrate stores.- Step Two: Approximately four days before the meet, the swimmer will increase carbohydrate consumption to 70 percent of the daily calories and reduce some of the fat consumption to compensate for this increase. (Some of the training levels will also be reduced so as to conserve glycogen stores). The day before the meet, the swimmer will completely rest and will not perform any physical fitness or exercise activities.Studies have shown that, for a man, carbohydrate loading can increase the glycogen stores in his muscles by as much as twice the normal amount. Although he will still need to replenish his stores during the meet with a sports drink or a piece of fruit, this additional glycogen storage will increase his endurance levels. (Unfortunately, there are not many studies on the effects of carbohydrate loading on women to enable nutritionists to offer specific advice).Recovery Nutritional Needs Nutrition for swimmers, however, extends beyond the training and actual competition period. Indeed, the recovery period (the time immediately after training or competition, when the swimmer replenishes his energy stores and repairs muscle) is an essential part of this process.And the swimmer has only 45 minutes to enact this part of the process.The 45-Minute Nutritional AdvantageStudies have shown that athletes who eat and drink within 45 minutes after practice recover more quickly than those who do not. One 2004 study, conducted by Dr. Stager, showed that athletes who drank chocolate milk after their morning practice (during this crucial 45-minute period) were better able to perform athletically during their afternoon practice. It appears, said Stager, that muscles do not easily absorb nutrients after two hours. Although there are many reasons why chocolate milk, in particular, may have been so effective in this study (i.e., its sugar content boosted energy and its liquid content was more rapidly absorbed by the body), there is little doubt that there is, indeed, a recovery benefit for those swimmers who eat and/or drink after practice.The results of this and other studies have led researchers to propose a recovery diet for swimmers and other athletes. Within 45 minutes after practice, say experts, a mixture of carbohydrates (for energy) and protein (for muscle repair) should be consumed. The carbohydrates should be composed of colorful fruits, vegetables, and breads while the protein may be derived from from peanut butter, nuts, and high quality gprotein powder.Though proper nutrition for swimmers can be a complicated subject, scientific research is paving the way for a proper understanding of this process. Science has shown that those swimmers who know what, when, and how much to eat have a decided competitive advantage over their peers. Indeed, these studies have proven that proper nutrition for swimmers may be even more important than technique and practice in improving athletic performance.Fortunately, such nutritional choices are completely within a swimmer’s realm of control.

Top 10 Websites To Download Free Softwares

Everyday thousand of softwares are released, purchased and used by people for different tasks. These softwares make our work easy, comfortable and help us in doing everything more quickly and easily. Mostly, we have to pay for a pro version in order to have their proper functionality. But some softwares have free versions which function just like pro versions. So basically, there is no need to buy software because free versions serve quite well and fill our needs.There are hundreds of thousands of software downloading websites. Most of these websites are nothing more than garbage websites. These websites always force you to install their downloader first, sign up and then allow to download. Actually, there is no need to do that. You can download any kind of program just by a single click on authority websites.Today I have created a list of top 10 best websites for free software downloading. These websites are best quality and authority sites. Thousands of softwares are available on these websites to fill your needs.So top 10 best website for free software downloading are:1. CNet DownloadCnet Download is the world’s best website for free software downloading. The website is updated on regular basis to keep softwares up-to-date. Daily millions of people visit this website and download softwares for free. Reviews and ratings of each software is available so that you can choose best software.2. SoftpediaLike Wikipedia, Softpedia is encyclopedia of softwares. It is one of the biggest resources of softwares. It was launched in 2001 and now, has more than 500000 programs for Windows, Linux, Mac and Mobile Phones.3. BrothersoftBrothersoft is one of the leading software download sites providing a huge collection of shareware and freeware for download. It was named world’s second best software website of 2012 by TopTenReviews.4. SoftonicMillions of people visit softonic daily to download free softwares. It offers programs on security, utility, multimedia, browsing, photo editing, office, developing and networking. It has enormous selection of free downloadable softwares.5. FilehippoFilehippo is my favourite website for software downloads. It is surely one of the best website for free software downloads. Although Filehippo is a not a fancy website like CNet or Brothersoft but still it is a prominent website in software industry. According to Quantcast, it receives more than five million visitors each month which makes it one the most visited websites.6. Download3KDownload3K is another popular software website. Users can easily find any softwares they want with its search box. Its employees publish honest review and give rating to software depending on its quality and functionality.7. TucowsTucows is one of the oldest websites in software industry. It has a huge resource of useful softwares, programs and apps. It has software on almost every category. Softwares for different platforms are also available.8. Soft32Soft32 is also one of the most popular software downloading website. It provides very useful softwares for windows, mac and mobile.9. Download3000Download3000 has downloads for Windows, Mac and mobile operating system. It has a large selection of categories for all the different operating system. Thousands of free softwares are available to cater your needs.10. FreewareFilesFreewareFiles has ranked 10th in my list of top 10 best software downloading websites. It has a huge library of useful freeware downloads. It has softwares on security, design, graphic, editing, audio & video, antivirus, internet and utilities.

Choosing A Reputable Online School

Despite the maturity of online degree programs, there are still numerous “degree mill” schools that have diminished the value of online degree programs and have cast doubt on the entire online education system. Choosing a reputable school can be a difficult task, but there are several tools available to assist in this process.The most important aspect of any degree program is the acceptance throughout the country (academia and employers). Often, this can be determined by the school’s accreditation process. Simply stated, accreditation is simply a standard that ensures that the school is providing a standard level of education. One of the easiest tests is to compare the accrediting body of the online school with local schools. Most universities will state the accrediting body (or bodies) to which they report. These accrediting agencies are all governed by the U.S. Department of Education. While schools may be accredited by the same agency, that is still not a guarantee that the quality of education is similar between schools.Along that same line, schools that offer federal financial aid programs (student loans, grants, and even veterans benefits) are typically accredited and accepted by the U.S. Department of Education. The availability of such programs often indicates that the school is not simply a “degree mill,” and that coursework taken at these schools may transfer to other schools in the future. You want to have a degree that will be recognized by employers and the academic world to ensure that you can gain employment and pursue additional educational opportunities in the future. There are several people I personally know who have been unable to pursue graduate degrees because they chose an unaccredited online degree program for their undergraduate studies.Review the course offerings for each school, and compare them with other university programs. If you are seeking a career in computer programming, compare the course offerings with that of a local campus to determine if you are obtaining comparable exposure to current technologies. Obviously, if the course program requires classes that are completely unrelated to your degree (aside from general studies courses), that may be an indication that the program is not going to prepare you well for a future career in that field.Finally, review consumer opinion about the school before making a final decision. There are numerous websites available to find consumer opinion about nearly any product, including colleges and universities. Read the opinions, good and bad, and decide for yourself how these factors will influence your personal decision.Online degree programs have gained in respect, popularity, and maturity over the past decade, and it is quite likely that such programs will gain in prominence and popularity as technologies continue to advance and external factors prevent adults from completing educational goals through traditional degree programs. The selection criteria for the school will need to be based on individual preferences, but the tools mentioned herein can be quite useful in this evaluation process. All told, an online degree program can be the most beneficial choice for many adult students, but only you can make that final decision. Even with the information available, the best advice one can use is to ask plenty of questions of students, faculty, and advisors before ever making a decision.