United Dairy Industry of Michigan
  • Schools
    • Parents and Guardians
    • Nutrition Education
    • Milk, it’s spot on.
    • School Meals
      • School Breakfast
      • School Lunch
      • School Snacks
      • Summer Feeding
    • Dairy & School Meals
      • Food Service Equipment
      • Food Service Videos
      • Food Safety
      • School Meal Recipes
      • Hot Chocolate in School
      • Lattes in School
      • Smoothies In School
    • Fuel Up to Play 60
      • Meet Our Student Ambassadors
      • School Spotlight
      • Events
      • Resources
    • School Grant Programs
    • Virtual Farm Tour
    • Smoothie Blender Bike
  • Athletes
    • Sports Nutrition
      • CrossFit
    • Chocolate Milk
    • Team Chocolate Milk
    • Professional Athletes
    • Race Toolkit
  • Health Professionals
    • Health Professionals Continuing Education
    • Health Professionals Resources
  • Farming
    • Dairy’s Contribution to Sustainable Nutrition
    • The Journey of Milk
    • Day in the Life of a Michigan Dairy Farm Family
    • Meet Our Dairy Farm Families
      • Meet MI Farm Families
        • Farm Family Fun Facts
    • Michigan Dairy Facts
  • Food
    • Milk
    • Cheese
    • Chocolate Milk
  • Nutrition
    • Lactose Intolerance
    • Dairy Nutrition Facts
  • Recipes
  • Recipes
  • Blog
  • Events
  • Producers
    • Dairy Promotion Toolkit
      • Dairy Promotion Calendar
      • Promotion Event Examples
      • Farm Tour Resources
      • Promotional Handouts
      • Promotional Handouts Download
      • Promotional Items
      • Hear From Your Peers
    • Dairy Promotion Grant Program
      • Grant Tips
      • Grant FAQ
      • Grant Photo Examples
      • Application
    • Dairy Talk Webinars
    • United Dairy Industry of Michigan Board Mentor Program
  • Farming
    • Dairy’s Contribution to Sustainable Nutrition
    • The Journey of Milk
    • Day in the Life of a Michigan Dairy Farm Family
    • Meet Our Dairy Farm Families
      • Meet MI Farm Families
        • Farm Family Fun Facts
    • Michigan Dairy Facts
  • Food
    • Milk
    • Cheese
    • Chocolate Milk
  • Nutrition
    • Lactose Intolerance
    • Dairy Nutrition Facts
  • Recipes
  • Recipes
  • Blog
  • Events
  • Producers
    • Dairy Promotion Toolkit
      • Dairy Promotion Calendar
      • Promotion Event Examples
      • Farm Tour Resources
      • Promotional Handouts
      • Promotional Handouts Download
      • Promotional Items
      • Hear From Your Peers
    • Dairy Promotion Grant Program
      • Grant Tips
      • Grant FAQ
      • Grant Photo Examples
      • Application
    • Dairy Talk Webinars
    • United Dairy Industry of Michigan Board Mentor Program

Home > Milk Means More Blog > Myth vs. Fact: The Swimmer’s Guide to Nutrition

  • Check us out
  • Facebook
  • Twitter
  • YouTube
  • Pinterest
  • Instagram
04/02/2019

Myth vs. Fact: The Swimmer’s Guide to Nutrition

Milk Means More  |  Sports Nutrition

We want to share this article originally featured in Swimming World Magazine and  found here.

When it comes to nutrition, swimmers – like any other athletes – tend to take on the “body is my temple approach.” Meaning that the elite of the elite preach new health fads, supplements, and other information about nutrition that can lead them to think: “This is the holy grail of all food discoveries that will allow me to become bigger, faster, stronger and better.” Yet, next time you spot a swimmer sipping pre-workout from their blender bottle or possibly sucking down a beet juice concoction, consider that perhaps these ritual nutrition habits are not as beneficial and effective as they might be led to think. Welcome to the myth-busters edition of a swimmer’s nutrition.

Is Chocolate Milk Really a Good Recovery Drink?

chocolate-milk

Photo Courtesy: Flickr

Despite the fact that some criticize chocolate milk for being too sugary, too processed, and containing too much fat rather than protein, there is still no research that demonstrates that chocolate milk is harmful to an athlete’s performance. If anything, there are more studies and research that conclude that this tasty beverage is indeed a beneficial recovery aid for athletes.

A study performed by Brian D. Roy of Brock University found that cow’s milk is a more nutrient-dense choice for athletes engaging in strength and endurance activities, such as swimming. It can also help with fluid and glycogen recovery, suggesting that “fat free milk is as effective as, and possibly even more effective than, commercially available sports drinks at promoting recovery from strength and endurance exercise.” Furthermore, the study discussed how the balance between carbohydrate to protein ratio imposes a crucial time-frame – approximately 45 minutes post-workout – to consume chocolate milk in order for the athlete to reap its nutritional benefits.

Additional research showing a correlation between heightened recovery and supplementation with chocolate milk was published in the International Journal of Sport Nutrition and Exercise Metabolism in 2006. The researchers concluded that chocolate milk contained the same ingredients as many expensive, high end post-workout supplements on the market. They function exactly the same in regards to restoring glycogen sources used in exercise as well as aid in protein synthesis for the rebuilding skeletal muscles.

All in all, chocolate milk does indeed prove to be an optimal and affordable post-workout recovery fueling option. Therefore, swimming myth-busters has declared this statement as factual: Chocolate milk aids in post-workout recovery.

For more information on the cow’s super liquid, check out this other Swimming World publication that goes more into depth of nutritional assets and values of chocolate milk for swimmers.

Fueled by Beets?

beet-juice...jpg freetips.com

Photo Courtesy: freetips.com

Since 2016, beet juice has been all the rage in terms of a pre-workout substance, specifically for endurance athletes like distance and open water swimmers. It has been claimed to leave a long-lasting effect in regard to performance ability. The science that backs these claims shows that the vibrant vegetable contains high levels of nitrates. Hence, when beet juice is consumed, the body produces more nitric oxide, which results in increased blood and oxygen flow throughout the body. The resulting effect is the ability to exercise harder and longer before feeling exhausted.

Yet, the research appraising beet juice within sports needs to be examined more specifically within swimming. The distinction between seeing any benefit in sprint versus distance swimmers is a key factor that needs to be taken into consideration when examining if beet root juice does indeed allow athletes to feel less fatigued, as distance swimmers rely most on the presence of oxygen for aerobic metabolism.

One study published in the International Journal of Sports Physiology and Performance found that although three days of beet root juice consumption increased plasma nitrite concentration and lowered blood pressure, it did not improve time or performance in the 100- and 200-meter freestyle. However, another study published by Barbra Pospieszna et al. examined ergogenic effects of dietary nitrates in female swimmers. The results showed that drinking beetroot and chokeberry (a bitter, berry-like fruit grown off of rose shrub bushes) juice caused a significant time drop in the 800-meter freestyle – a more prolonged distance event.

With that being said, there is still ongoing research exploring the effects of beet root juice supplementation on swimmers.  Therefore, swimming myth-busters can neither confirm nor deny the benefits of supplementing with beetroot juice until more research has been conducted and released. If anything, the build up of nitric oxide in the body for distance swimmers has proven to be beneficial for the brave milers of the sport.

Carbo-Loading: Yay or Nay?

Swimmers are no strangers to consuming copious amounts of bread sticks and shoveling pasta into their mouths at the dinner before a big competition. This carbo-loading strategy, scientifically refereed to as carbohydrate super-compensation, has been an on-going fad carried out by many athletes, not just swimmers. However, does it really work?

The issue with loading up on carbohydrates before competitions is that it can cause gastrointestinal distress as well as create disruptions in balanced blood sugar levels. Furthermore, there is no proof that it is actually guaranteed to work for everyone. While the Mayo Clinic does recommend an increase in carbohydrate consumption for endurance athletes participating in exercise lasting longer than a consecutive 90 minutes, they state that other athletes do not need to carbohydrate load.

The Mayo Clinic also recommends that carbo-loading should be done a week prior to competition rather than the pre-conceived “day before” notion. Seven days is just the right amount of time to increase your carbohydrate intake to about 8-12 grams of carbohydrate per kilogram of body weight. Also, cutting back on foods higher in fat is recommended in order to compensate for the extra carbohydrate-rich foods. See the Mayo Clinic’s chart below that suggests an ideal dinner option for someone looking to properly carbo-load. The recommendation is suggested for an athlete who weighs 170 pounds, based on 4.5 grams of carbohydrates for each pound of body weight.

carbs_McKelvey

Photo Courtesy: Mayo Clinic

Carbo-loading is not exactly detrimental to swimmers; however, athletes must come to understand the science behind the technique. They must find the correct carbohydrate intake ratio for their body/weight and plan ahead of time (a week out) as to what they intend on eating in order to participate in the glorious carbohydrate super-compensation phenomenon. The myth-busters conclusion on carbo-loading is that for the majority, the typical practice of loading up on pasta the night before to improve championship performance is a myth. Yet when carbo-loading is used properly and in the right context, it can be effective. It just all starts with education.

What’s your swim team’s superstitious nutritional do’s and don’t? Comment below for swimming mythbusters to approve or deny your foodie rituals.

-All research was conducted by the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.

Milk Means More
About the author

The professional team from Milk Means More created this information for your learning pleasure. Dietitians, farmers, teachers, writers, designers - all work together to bring you up-to-date dairy information!

No Comments

Leave a Reply Cancel reply

Tweets by MilkMeansMore

@MilkMeansMore on Instagram

milkmeansmore

View

Feb 26

Open
Get in the kitchen with award-winning Chef @carlaphall, Cookie Monster and Gonger to cook up some dairy delicious recipes! 🔗 in bio. #MilkMeansMore #UndeniablyDairy #sesamestreet #RG @yummly #ad Cookie Monster and Chef Gonger have entered the chat! On today’s agenda, they’re talking pro dip tips with @carlaphall. The results? This creamy homemade ranch that’s made with @Lactaid Milk — it’s great for cooking because it is 100% real milk, just without the lactose. It’s dip-liscious for freshly baked chicken tenders and great for the whole family!
271 2

milkmeansmore

View

Feb 25

Open
Ensuring cows have access to fresh 💧 is a priority for Michigan dairy farmers year-round! In the winter months this sometimes requires them to break ice that has formed from frigid temperatures. ❄️ @truthordairyfarm #MilkMeansMore #UndeniablyDairy #water #winterdairyfarming
300 1

milkmeansmore

View

Feb 22

Open
Today and everyday we are thankful for essential #SupermarketSuperHeroes who ensure milk and other dairy products are stocked on grocery store shelves 365 days a year! Happy #SupermarketEmployeeDay from Michigan's dairy farm families. 🥛❤️ #MilkMeansMore #UndeniablyDairy #milk #grocerystore #MiDairy
275 0

milkmeansmore

View

Feb 19

Open
Is it the 9 essential nutrients, like protein and calcium, or the taste that makes #realmilk so satisfying at breakfast? Pair a glass with our Blueberries & Cream Baked Oatmeal to start the day off strong. 🥛💪 🔗 to the recipe on @andreakucinski’s story! #RG @andreakucinski School mornings are HARD. Trying to get my kids up, dressed, fed and packed up for school all before 9am is a struggle seeing as they choose to move as slow as possible in the morning. Quick and easy breakfasts are key but still making sure they get the necessary nutrition should also be a priority. Did you know that pairing milk with breakfast gives kids and adults the nutrition they need to help fuel their day? Easily pair a cold glass of milk with this yummy blueberries and cream baked oatmeal from @milkmeansmore in the morning for a delicious and nutritious breakfast. You can make it ahead of time and have it for the week! Check out my stories today for the recipe! #ButFirstMilk #GotMilk #UndeniablyDairy #milkmeansmore
291 4

milkmeansmore

View

Feb 18

Open
Jump-start your day with these 4 ingredient cereal bars 🥣 and a glass of milk that provides bone-building calcium, vitamins for energy and protein.🥛💪 #MilkMeansMore #UndeniablyDairy #cereal #easyrecipes #butfirstmilk #breakfast #februdairy
234 10

milkmeansmore

View

Feb 17

Open
I scream, you scream, the kids scream for snow day ice cream! ❄️🍨 Mix cream, vanilla and sugar with fresh snow for a sweet treat. 🔗 to recipe in bio. #MilkMeansMore #UndeniablyDairy #winterstorm #familyactivities #familyfun #cold #snowstorm #snowtreats #icecream #homemadeicecream
263 1

milkmeansmore

View

Feb 16

Open
Low-fat chocolate milk is a recovery power play you can always count on to provide key nutrients typically not found in sports drinks. 🏒 @justinabdelkader8 #MilkMeansMore #UndeniablyDairy #hockey #michigan
249 0

milkmeansmore

View

Feb 14

Open
Our signature Strawberry Cheesecake Pancakes are perfect for your Valentine's Day breakfast in bed menu. Recipe in bio. 🍓❤️ 📸 + Recipe: @artfrommytable
254 0

milkmeansmore

View

Feb 13

Open
This Valentine's Day, strengthen your heart with a high intensity cardio session. Show yourself some love and #refuel those exhausted muscles with low-fat chocolate milk. 🥛 #NationalHeartAwarenessMonth #MilkMeansMore #UndeniablyDairy #hearthealth
278 3

milkmeansmore

View

Feb 12

Open
Many generations care for and love the cows on Michigan dairy farms. ❤️🐄 @modernfarmwife #RG @dfamilk "We take pride in teaching our kids about the dairy and showing them how hard their dad works. . . My youngest (pictured) used to be afraid of cows, but now he tries to feed them out of his hand. There’s something special about sharing the passion we have for farming with our kids," says Jessica Folkema. . . Jessica and her husband Kyle run Country Folk Dairy—a DFA family farm—with his parents in Central #Michigan.
300 0

milkmeansmore

View

Feb 11

Open
#GIVEAWAY: Happy #NationalLatteDay! Win a warm dairy beverage for you and someone you love a latte. ☕ Follow @MilkMeansMore ☕ “Like” THIS contest post ☕ “Tag” your Valentine and tell us your favorite coffee shop beverage made with #RealMilk Every comment will count as one (1) entry for a chance to win a @biggbycoffee gift card. Contest starts NOW and ends February 22, 2020 at 9 a.m. Winner will be announced in the comments. Both the winner and tagged friend with receive a gift card.
174 29

milkmeansmore

View

Feb 10

Open
Send this to your Valentine to tell them they're your butter half. 🧈❤️ #MilkMeansMore #UndeniablyDairy #febudairy #ValentinesDay #valentinescards #galentinesday #butter
253 0

milkmeansmore

View

Feb 9

Open
Happy #NationalPizzaDay! 🍕 Put a spicy spin on dinner with this Buffalo Chicken Flatbread. Click on the link in our bio for the recipe! Busy night? Order takeout from your favorite pizzeria - don't forget the extra cheese! 🧀 #MilkMeansMore #UndeniablyDairy #pizzanight #flatbreads #pizzaparty
291 1

milkmeansmore

View

Feb 9

Open
I'm fondue you! 🧀 #MilkMeansMore #UndeniablyDairy #ValentinesDay #charcuterieboard #galentinesday #galentinesparty #valentinescards #februdairy #fondue #charcuterie
281 0

milkmeansmore

View

Feb 8

Open
Chocolate and raspberry are a match made in heaven. ❤️ Bake these sweet, festive, heart-shaped treats for Valentine's Day. 🔗 to recipe in bio. #MilkMeansMore #UndeniablyDairy #ValentinesDay #valentinestreats #galentinesday #bakedgoods
358 1

milkmeansmore

View

Feb 7

Open
You make me whole, Valentine. 🥛❤️ #MilkMeansMore #UndeniablyDairy #februdairy #ValentinesDay #valentinescards #galentinesday
330 3

milkmeansmore

View

Feb 6

Open
Today is #NationalFrozenYogurtDay and this Blackberry Frozen Yogurt is sure to give you spring vibes. TIP: Buy a bag of frozen blackberries instead of fresh. Thaw before making. Recipe in bio.
292 3

milkmeansmore

View

Feb 5

Open
Life is cheddar when we're together. 🧀 and 🍷 make a great match! Pairing ideas: ❤️ Cabernet Sauvignon and Extra Sharp Cheddar ❤️ Pinot Noir and Gruyere ❤️ Moscato and Muenster or Pepper Jack Is 🍺 more your soulmate? Watch the video in our bio for pairing recommendations! #MilkMeansMore #UndeniablyDairy #ValentinesDay #cheeseandwine #charcuterieboard #galentinesday #galentinesparty #valentinescards #februdairy #cheesepairing #charcuterie #wine #beerpairing
305 2

milkmeansmore

View

Feb 5

Open
These Pepperoni Pizza Sliders will have your family and friends "running back" for more at halftime! 🏈🍕 #RealDairy is always the right call. More touchdown-worthy recipes are available in our Homegating Recipe Booklet, link in bio.
258 0

milkmeansmore

View

Feb 4

Open
🥛 and 🥣 in the MOOrning ☀️ #RG @mycasualmom Today is Hadley’s 100th day of School this year! Every year to celebrate, we style her in something you might wear if you were 100 years old. 😵😵 #Butfirstmilk My friends at @milkmeansmore asked us, how do we use dairy in our morning routine? EASY! We have Cereal with Milk almost every morning! Today we tried a new @generalmills cereal as a TREAT... these Chocolate & Strawberry Cheerios! They were so tasty! Did you know it provides B vitamins for energy? Also, it’s a top food source of calcium & vitamin D. Milk provides protein for strong bones too containing 9 essential nutrients! Do you drink milk at breakfast or enjoy it in your cereal? Xo, Brooke #Gotmilk #undeniablydairy #milkmeansmore
278 3

milkmeansmore

View

Feb 3

Open
LIGHTS 🎬 CAMERA 🎥 VIRTUAL FARM TOURS 🐄 Have you ever wondered: ...how cows and calves are cared for? ...what a day in the life of a dairy farmer is like? ...how nutritious 🥛 gets from a farm to your table? ...what cows eat? Virtually visit a Michigan dairy farm and have these questions and more answered by watching one of our recorded tours! Be on the lookout for Farmer Katelyn and Mason! 👀 Link to tours in bio. #MMMVFT #UndeniablyDairy #RG @katelynlavon What does a farm tour look like in a pandemic? 🤔 • I have missed giving farm tours over the past year. But it has opened up a cool opportunity for virtual farm tours. 🎥 • Virtual farm tours may not give the exact same experience but the big bonus is no travel time! 🚗 • Yesterday, Mason and I were able to give a virtual tour to a group of kids from the Chicago area! (How cool?!) It was so fun to share about our family and our farm. And the kids had the best questions! A big thanks to our cousin, @tarajeanwclark for sharing her class with us! #FarmLife #VirtualFarmTour
273 0

milkmeansmore

View

Feb 3

Open
Plants & Dairy = A Superfood Power Couple #DYK dairy foods bring out the best in plants by providing important nutrients like high quality protein, calcium, vitamin D and vitamin B12? Combining dairy and plant-based foods is easier with this dairy-powered recipe, Sweet Potato and Black Bean Chili. 🔗 to recipe in bio. 📸 + Recipe: @momtomomnutrition
268 1

milkmeansmore

View

Feb 1

Open
🥛 + ☕️ = ❤️ Adding milk to your cup of joe is a great way to receive the nutritional benefits of 9 essential nutrients, including protein, to help fuel you for your day - or the slopes if you’re Professional Snowboarder @jake_vedder 💪🏂 What do you add? - Milk? Half & half? Flavored creamer? #RG @jake_vedder Start your morning off right!! Coffee + Milk = The only way to go 🤪 @conquerwithmilk @milkmeansmore pic: @sennaleith
284 3

milkmeansmore

View

Feb 1

Open
Get $2 back when you buy any 2 @generalmills Big G Cereals 🥣 & 2 Gallons of 🥛. Limited time only. Full details in bio.
262 0

milkmeansmore

View

Jan 29

Open
Last year Michigan’s largest food processing facility, MWC, opened in St Johns. The joint venture will produce approximately 800,000 pounds of 🧀 every day - that's 1 million gallons of 🥛! Continue reading on the blog, 🔗 in bio. #MilkMeansMore #UndeniablyDairy #MiMilk #cheese #whey #milkprocessing #foodproduction
277 0

milkmeansmore

View

Jan 27

Open
“I am continually amazed at Mary's passion for feeding hungry kids. She will go to any length to serve her community. While I am thinking or planning the next step as changes are happening, Mary is already implementing new ways to serve”. ~Dan Gorman, Whitehall & Montague Area Food Service Director #MiFoodHeroes has demonstrated the passion in feeding school children no matter the learning environment. And Shelby Public Schools Food Service is feeding more than their students during the pandemic; they provide meals to the community. 🔗 to the full story in bio. Stay tuned for more stories on food service programs that continue to provide comforting, consistent and nutritious meals to students. To learn more about the #MiFoodHeroes project, visit the 🔗 in our bio. ❤️: Shelby Public Schools #MiEducation #UndeniablyDairy #MilkMeansMore
291 1

milkmeansmore

View

Jan 25

Open
Congratulations 🎉 to Detroit Lion and @futp60 Player Ambassador, @frank_ragnow, for being named a 2021 Pro Bowler! Continue to #FuelGreatness. Michigan’s dairy farmers are proud to have you on our team! 🏈 @detroitlionsnfl @nfl #UndeniablyDairy #OnePride #MilkMeansMore
282 1

milkmeansmore

View

Jan 24

Open
Recieve an #InstantPot for Christmas? This cheesy Chicken Taco Soup sounds like the perfect winter meal the whole family will love. 🌮🧀 Get the recipe on our story! #InstantPotRecipes #MilkMeansMore #UndeniablyDairy #QuickRecipes #ChickenTacoSoup
286 1

milkmeansmore

View

Jan 22

Open
Or should we say, peak-a-MOO 🐄🙈 #RG @msudairyfarm Peak-a-boo 🙈🐄💚 • • • • #msudairyfarm #msu #dairy #dairygood#undeniablydairy
341 4

milkmeansmore

View

Jan 21

Open
Passionate. Steadfast. Innovative. Amy Verhelle-Smith, Food Service Director at Fowlerville Community Schools said her team has been incredibly flexible and committed to nourishing their students and community throughout the pandemic. While many families have opted for their students to learn in-person, the team in Fowlerville continues to serve remote learners with to-go meals every Friday, providing five days of meals to students. 🔗 to the full story in bio. Stay tuned for more stories on food service programs that continue to provide comforting, consistent and nutritious meals to students. To learn more about the #MiFoodHeroes project, visit the 🔗 in our bio. ❤️: Fowlerville Community Schools 📸: Raj Mehta, Emily Rose Chene & Jordan Hay #MiEducation #UndeniablyDairy #MilkMeansMore
318 2
FOLLOW US
Milk Means More logo
2163 Jolly Road
Okemos, Michigan 48864 517-349-8923

Receive nutrition tips, dairy fun facts, fresh recipes and more delivered to your inbox!

  • Dairy Farming
  • Dairy Food
  • Dairy Nutrition
  • Recipes
  • News
  • Blog
  • Dairy Producers
  • Events
  • For Schools
  • For Athletes
  • For Health Professionals
  • About UDIM
  • Contact

© 2021 UDIM. All Rights Reserved.

  • Sitemap
  • Privacy Policy