Garrett Weber-Gale, part of the "greatest" swim relay in Olympic history is on a mission to educate swimmers on better nutrition. For more nutritional tips, visit AthleticFoodie.
Hydrating for Success
Protein Power!
Staying Energized
Sugar Cravings
The Grocery Store
Fueling After Practice
Spaghetti Fest Myths
Bedtime Eating 411
Have anymore additional tips? Share your comments below!
Garrett I'm heading off to swim in college next year and I'm kind of worried about my nutrition when i do go off. since i'm in high school and still living under my mom and dads roof they paid for the food i need to help me with my nutrition and i agree 100% with you that i felt so much better and faster when i ate right....in college how much money did you spend on food? Did you do replacements for anything?
My first two years of college I lived in the dorm and ate in the dining halls. You can generally find the right choices in dining halls but it can be boring at times. I don't know how much I spent of food then. I do supplements of protein because I don't eat a ton of meat. Where are you going to college?
Thanks for replying. I just committed to Adams State University in Alamosa colorado. It's a small Division 2 program that is on the uprising heading into their second season. With two guys already having B cuts in there events. I'm wanting to get my B cut as well or even an A cut heading into my freshman year. I know this is going to take a lot of hard work day in and day out. how did you stay focus every day when it started to get rough. Like during December practice when it starts to get really rough.
I have a fast metabolism, so how can I build the muscle in order to swim better?I do consume whey protein, just not everyday. Should i lift weights one day an keep a schedule of every other day, for example. Swim and Monday, lift on Tuesday, Swim Wednesday, lift thursday. I just need to find a plan or get some advice. I am about 34 yrs old, in good health, no joint damage to any part of my body. work in the medical field, let me know what u think thank u.
I lift weights four days a week and swim six days a week. I lift right before I swim in the afternoons. You want to eat and drink something for recover after you workout for sure. Keep working hard. Trust me, my biggest difficulty is gaining strength...it takes time and persistence.
What are in your protein shakes? I'm finding that a 4:1 carb to protein ratio is hard to find. Most protein powders contain at least 20-24 grams of protein but very few carbs. It also seems like getting 80-96 grams of carbs in one shake is a bit much. Thanks in advance for the help, and the video series is great!
I use a 100% whey protein. I get the carbs also by eating something with the shake. I don't have shakes with 80-96g of protein in them...you consume your amount over the course of the day.
Hi Sam. I think you're still confused about the carb:protein ratio. 4:1 means 4g carbs for every 1g protein in a meal or snack. For example, I like Clif Bars after a workout because they're almost perfectly balanced that way (about 40g carbs & 10g protein per bar). In a shake, get your carbs from blended fruit (berries, melon, bananas) or green leafy veggies (spinach, lettuce, kale) veg juice (carrot, celery, beet, cucumber, etc.) yogurt, "milk" &/or powder for the necessary protein....
If you need 80g of protein per day, you weigh about 67kg (147 lbs). That means you need 26g protein per meal if you have 3 meals/day (breakfast, lunch, dinner); adjust this amount by subtracting from each meal 1/3 of however much protein is in your post-workout & bedtime snacks. I hope that's helpful.
Garrett, Thanks a lot for your tips. Your first serie help me a lot, this second one will probably be even better. BTW, I am a culinary Chef, more than 17years of experience gattered in the best restaurants on Montreal Canada. Any questions about food paring, technics, special recipes, if i can help, I will. Ben.
My dream, since i'm to old for the olympics, is to help young swimmers and young athletes acheive their goals, by brigning them food that will enhance their performance. I would like to run a food stand in a national training center.
Thanks for the videos Gerrett. Swimming is my best sport. I swim at lest 4 time a week or more. I am over 40years old and I am not going to stop swimming. I want to join the senior Olympian. Your videos on nutrtion will help.
Hi I swim 3-4 times a week at the Y,and have discovered "the fountain of youth". I not only swim,but I dance and scuba dive!!! I was a fan of Esther Williams from the day one. Swimming helped me to play better football,hockey,softball and baseball. Eating the right foods is a real plus. No fried foods please!!!
Garrett will you help LAUSD make healthy lunches. They can't seem to make food that the sudents like to eat. 600,000+++ students need your help!!! We want healthy students that are ready to learn!
I was in one of his newest videos, my swim coach was his room mate. Haha he does an awesome job! These videos turn out really good and they're really helpful!
these are great!! im a water polo player in college, but as im sure many of you know, water polo players definitely do our fair share of swimming. we're pretty much athletes in two sports. anyway, these videos answered a lot of my questions, and also made me realize that im well on the right track :]] the bedtime cereal tip is JUST what im missing. thnx garret!!
Nice videos man. Since I've been watching these videos, I've been eating healthier than ever. Two quick questions Is eating a bowl of cereal and oj heathy before a morning practice? and What is the best thing to eat before a morning meet or afternoon meet?
I love the advice on nutrition. My issue is that my daughter does not get home from swm practice until 8:30PM. You mentioned not having too much protein before bedtime, but at the same time she needs to refuel after her practice. What advice do you have for what she should be eating before practice (after school) and after.
My daughter is a 12 yr old swimmer and desires to do well this season. She seems to be attracted to sugar and particularly fruit snacks. How much sugar to you recommend and what advice can you give to cut down on the artificial sugar?
Thank you so much for telling me about foods I should eat before I swim. I am six years old, and I love swimming. Iam on a team, and I am getting better and better everyday. I work hard.
My son 12 years old , he is weight around 48 KG. , so i think it's little bit more than the regulaer weight (please advice) , We look very much to his food before and after his trainings , he is got 4 times a week swimming training , always ate after the training corn flakes (Chocolate with fiber & milk) , he is drinking around one litter skimmed milk daily , alwasy i keep him dirnk sport water throuhg his tranings , (more 5 times oxoygen) , one time bar of sweet daily after his lounch , is it good and enough for him ? please advice me
Energy drinks are fine. I generally like to have something with electrolytes and carbs before I workout and race. You could talk to a nutritionist and/or your coach to find a drink that might be specifically good for you.
Energy drinks sound kind of gross. Think about how syrupy and sugary a lot of them can be.
I'm not a professional so don't necessarily go off my advice without researching it yourself. But I'd sooner stick with a sports drink, a water, or at the very most a black coffee.
Look into a drink called "Smart Water". It's literally nothing but regular water, but they added electrolytes to it. Brew a coffee with that, and zing!
Garrett Weber-Gale
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