Nutrition

Best supplements for a short-distance swimmer and a long-distance swimmer?

Optimizing Performance: Best Supplements for Short and Long-Distance Swimmers

So the question is, what are the best supplements for short-distance swimmers and a long-distance swimmer? First of all, short-distance, you think Sprint. So things that can help you in high-intensity short bursts would be what we're looking for. The two most researched supplements to fit that would be creatine and beta-alanine. So first, from a supplement standpoint, I always stress you need a third-party certified supplement. NSF Certified for Sport or Enform Sport is the way to go. That way you know what you're getting. You also know you're not getting dangerous banned substances contaminating your products. For creatine, you want creatine monohydrate. Nothing has outperformed that from a creatine standpoint. Don't buy into the hype of all these other forms of creatine. Creatine monohydrate is the way to go. Beta-alanine, you need to split throughout the day or you're going to have what's called paresthesia, which is tingling, pinprick sensation, flushing. So it's best to split that up throughout the day. From a long-distance standpoint, the main thing is carbohydrates. So you're wanting to have the fuel to get through that workout. But from a supplement standpoint, other things that may help, it's more of a food, and this can help with short distance as well, is sodium bicarbonate. In short, that's baking soda. So using that can decrease fatigue from acid. The problem with baking soda is it can cause severe GI or gastrointestinal distress, so you definitely want to play around with that.

For short-distance swimmers, the two most researched supplements are creatine monohydrate and beta-alanine. For long-distance swimmers, sodium bicarbonate can help with fatigue from acid, but it can also cause severe gastrointestinal distress.

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When considering the best supplements for short-distance and long-distance swimmers, there are a few key options. For short-distance swimmers focusing on high-intensity bursts, the most researched supplements are creatine and beta-alanine. It's important to choose third-party certified supplements, such as those certified by NSF or Enform Sport, to ensure product quality and safety. Creatine monohydrate is recommended as it has shown superior performance compared to other forms of creatine. Beta-alanine should be taken in split doses throughout the day to avoid tingling or flushing sensations known as paresthesia.

For long-distance swimmers, carbohydrates are essential to provide fuel for extended workouts. However, there is another supplement-like option that can benefit both short and long-distance swimmers: sodium bicarbonate, commonly known as baking soda. Sodium bicarbonate can help reduce fatigue caused by acid buildup. It's important to note that baking soda may cause significant gastrointestinal distress, so experimentation with dosage is advised.

In summary, short-distance swimmers may benefit from creatine monohydrate and beta-alanine, while long-distance swimmers should prioritize carbohydrate intake. Additionally, both groups can consider using sodium bicarbonate cautiously but be aware of potential digestive side effects.

What are your thoughts on calorie deficit? How do you know the appropriate amount of calories your body needs?

Unlocking the Mystery of Calorie Deficit: Finding Balance

The question is, what are your thoughts on calorie deficit and how do you know the appropriate amount of calories your body needs? And honestly, that's a very complicated question. It seems simple, but the problem we have is all of our calorie goals that we set are based on estimates. We have to estimate what your resting metabolic rate is. We have to estimate how many calories you burn through movement. Even our tracking devices like our smart watches are not accurate. They overestimate the amount of calories burned. And then when we go to the flip side, the calories that we're tracking that we're eating, those have a lot of error as well. The labels on the food that we buy, they're allowed to have up to 10% error. So you can't even be accurate with that. So everything's based on estimates. So from a calorie deficit, that is what we need to be in if we're trying to lose weight. The trick is finding a method that works for you to maintain that calorie deficit. From a how do we know that we're in a calorie deficit, we do have to monitor what we eat, monitor weight, and you have to be patient. See how your body responds to the amount that you're eating. And if you're maintaining weight, then you're at calorie balance. So if you're trying to lose weight, then we need to either increase the activity that we're doing while maintaining the food or decrease the amount of food that we're eating. And again, monitor that until you reach the goal that you're trying to reach.

Achieving a calorie deficit is not an exact science, as many of the measurements are based on estimates. The best way to reach a calorie deficit is to monitor how your body responds to the amount of food and activity you do, and adjust accordingly until you reach your goal.

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When it comes to calorie deficit and determining the appropriate amount of calories your body needs, it's a complex matter. The challenge lies in the fact that calorie goals are based on estimates. Resting metabolic rate and calories burned through movement all require estimation. Even tracking devices like smartwatches are not entirely accurate, often overestimating calorie burn. On the flip side, the calories we track when eating also have a margin of error. Food labels can legally have up to 10% error, making accuracy difficult. However, a calorie deficit is necessary for weight loss. The key is finding a method that works for you in maintaining that deficit. To determine if you're in a calorie deficit, it's important to monitor what you eat, track your weight, and be patient. Observe how your body responds to the amount of food you consume. If you're maintaining weight, you're at calorie balance. To lose weight, you'll need to either increase activity while keeping food intake constant or decrease the amount of food consumed. Monitoring and adjusting as needed will help you reach your desired goal.

What are your thoughts on Berberine for weight loss?

Research shows limited benefits of berberine for weight loss

So what are my thoughts on berberine for weight loss? Generally I'm not a fan of any supplement for weight loss. They have not been shown to work. I would say specifically to this I would use caution, especially depending on what medication you're on. It's been shown to interact with diabetes medications and blood pressure medications so it's definitely not something I would just play around with. But the research on this has not shown any real added benefit above controlling your food intake and exercising.

Be cautious with using berberine for weight loss. Research has not shown it to be an effective supplement and it may interact with certain medications, so talk to your doctor before taking it.

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Regarding berberine for weight loss, I generally do not support the use of supplements for weight loss as they have not been proven effective. Specifically for berberine, caution is advised, especially if you are taking medication. It has been found to interact with diabetes medications and blood pressure medications, so it should not be taken lightly. However, research has not demonstrated any significant added benefits of berberine beyond controlling food intake and exercising to manage weight.

How important is it to eat breakfast? Is it really the most important meal of the day?

Does Breakfast Really Matter? The Answer May Surprise You.

So how important is it to eat breakfast? And is it really the most important meal of the day? I always like to say the most important meal of the day is your next one. And as far as breakfast goes, whenever you eat your first meal, that is technically breakfast because you're breaking a fast. So yes, that's very important. It doesn't necessarily have to be at 7 o'clock in the morning. It could be later. Now, a lot of the importance of a traditional breakfast, as far as first thing in the morning when you wake up, really depends on your goals. As an athlete, with me working with athletes, I should say, there's enough research that shows skipping breakfast decreases strength and power even in the afternoon, even if they eat enough later in the day. So I prefer the athletes I work with to eat first thing in the morning. But there are plenty of people that skip breakfast, meet their nutritional needs, and feel great. So it honestly just depends on your goals.

Eating breakfast is important, but it depends on your goals. Skipping breakfast can decrease strength and power in athletes, but some people may feel great even if they skip breakfast.

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The importance of eating breakfast and whether it is truly the most important meal of the day varies based on individual goals and preferences. I believe that the most important meal of the day is your next one. Technically, whenever you eat your first meal, you are breaking a fast, making it your breakfast. It doesn't necessarily have to be consumed at 7 o'clock in the morning; it can be later in the day. For athletes, research suggests that skipping breakfast can decrease strength and power even in the afternoon, even if they consume enough food later on. Therefore, I prefer athletes to have their first meal in the morning. However, there are many individuals who choose to skip breakfast, meet their nutritional needs throughout the day, and still feel great. Ultimately, the importance of breakfast depends on individual goals and preferences.

Does the water retention/weight gain from Creatine stay as long as you take the supplement or go away in a few weeks?

Water retention with creatine: Here's what to expect

The question is, does water retention and weight gain from creatine stay as long as you take the supplement or will it go away in a few weeks? The answer is yes, it'll stay. Creatine supplementation naturally pulls water into the muscle. So as long as you have high creatine saturation in the muscle, the water will be there as well. And stopping the supplement can take a few weeks to have the creatine levels drop in your muscle and that's when you'll see the water weight disappear as well. So you will see some companies try to claim that they don't have water retention with their product. And my thought is, if you're not gaining water weight, then you're not getting the creatine into the muscle because then you're not pulling water into the muscle as well.

Yes, water retention and weight gain from taking Stay will stay as long as you take the supplement. But it will take a few weeks for it to go away after stopping supplementation.

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Water retention and weight gain from creatine supplementation will typically stay as long as you continue taking the supplement. Creatine naturally draws water into the muscles, and as long as there is a high saturation of creatine in the muscles, the water will remain there. When you stop taking the supplement, it can take a few weeks for creatine levels in the muscles to decrease, and that's when you may notice the water weight decreasing as well. Some companies may claim that their products do not cause water retention, but in my opinion, if you're not experiencing water weight gain, it likely means that the creatine is not effectively entering your muscles and pulling water along with it.

What’s the ideal time from when you eat lunch to going back and competing in your finals event?

Timing your lunch for ultimate performance in finals

The question is, what's the ideal time from when you eat lunch to going back and competing in your finals event? That's kind of a tricky question in that it depends on the composition of the lunch. If you're having a balanced meal that contains carbohydrates, moderate amount of protein and some fat, then ideally you're having that three to four hours before you compete. If you don't have that length of time, then we modify what the lunch looks like. We reduce the protein and fat content and focus on carbohydrates the closer you get to an event. If you're eating within two hours of an event, that's when we're focusing almost entirely on carbohydrates with very little protein and fat. The reason for this is it takes fat and protein longer to leave the stomach. The stomach is really using its acid to denature protein, so that delays the amptenine from the stomach into the intestines where carbohydrates will move quicker. Long story short, if you have a full meal, then you want to eat that three or four hours before the event. If you don't have that time, then focus on carbohydrates and minimize the amount of protein and fat that you have at that meal.

If you have a full meal, eat it three to four hours before your event. If you don't have that time, focus on carbohydrates and minimize the amount of protein and fat in your meal.

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The ideal time from when you eat lunch to competing in your finals event depends on the composition of your meal. If you have a balanced lunch with carbohydrates, moderate protein, and some fat, it's best to eat it three to four hours before the event. However, if you have less time available, adjustments can be made to your lunch. As the event gets closer, reduce the protein and fat content and focus more on carbohydrates. If you're eating within two hours of the event, prioritize carbohydrates with minimal protein and fat. This is because fat and protein take longer to leave the stomach, while carbohydrates move through the intestines more quickly. In summary, if you have ample time, enjoy a full meal three to four hours before the event. If time is limited, prioritize carbohydrates while minimizing protein and fat intake.

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Randy Bird joined UVA's athletics staff in 2010 as director of sports nutrition. Prior to UVA, he worked as a sports nutritionist at the University of Kansas, a clinical dietitian in Virginia and Pennsylvania, and completed internships with Virginia Tech and the University of Delaware. Bird has a Bachelor's and Master's in Food, Nutrition, and Exercise Science from Virginia Tech. He is a registered dietitian, a founder and past president of the Collegiate and Professional Sports Dietitians Association, and a member of the American College of Sports Medicine and the National Strength and Conditioning Association.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Randy Bird,MS,RD,CSSD,CSCS