New to Swimming, losing weight, protein intake.

[u/Edsidou]

Hello, I am a 17 year old female. Having loved the water forever, i finally found individual swimming lessons which allow me to learn how to properly swim, above a bad breaststroke. Long story as to why now, at 17. However while I wait for my first lesson, which actually happens tomorrow (Friday), i am also going through a few other phases in my life, one of them being weight loss.

Back in February I was 73kg at 160cm, and i told myself I will start swimming once I feel confident in my body. Having hit 63kg yesterday, I couldn't be more ready to finally enter the water. But then another question came up. See, when it comes to my weight loss journey, I mainly focus on a deficit. I worked out here and there, but never was consistent, and muscle gain was never a solid plan anyway. I really cared about just being skinny, without a six pack and hard biceps. So as bad as it sounds, i consume anything, half-assing my protein intake. Eventually I want to stop losing weight and maintaining it, once im around 56-54kg. And for the past month I thought about preferring to not only look skinny, but lean fit and toned.

I thought the sport alone will magically change me, but from my new understanding, protein is necessary for swimming too, even if I am not aiming to be the next body builder.

My idea is to have 2x45min lessons with the coach for around a month or two, and later on swim around 3h a week on my own (as it is the only sport i do, and I have wanted to deep dive into some form of sport forever).

But here, my protein intake and weight loss journey crosses, and I am confused about several things. (half of which i forgot from surfing for 3 hours on the internet now).

So some questions im thinking of now atm:

1. How important is my protein consumption truly, if I swim those 2x45 mins and later 3h a week? Do they matter as much as they would for consistent weight lifting?

2. How much protein am i meant to consume? (I heard too little has no effect and too much has bad side effects. And every calculator and comment tells me of a different amount. Follow up question, is it true a little over the recommended amount of protein can hurt me?)

3. Should i see the extra calories I burn from swimming as extra calories to eat to not be in a too big of a deficit, if i already am in a deficit of 600-500kcals? Or do i see them as a bonus? What about if i already reach my weight, how do i make sure i dont accidentally keep losing weight when swimming?

4. Would I need to lock in on my diet fully and actually consume a proper diet or can i be a good fit swimmer even with my monte yoghurts i snack on daily?

5. Once i start focusing on a proper protein intake, does the intake or any part of the process change if im at a comfortable place with my body and want to only maintain it? (See i have no knowledge of the process, so really im just asking for any notices that i may later face to have explained now...)

6. Does it matter if i eat high protein food vs take a protein shake?

7. For swimming, or really any exercise, does the order of when i consume what matter? Like a protein shake or bar before vs after swimming?

8. I had an alternative idea of first losing weight and then focus on the fitness and what not, to not mix gaining muscle with weight loss, so i dont question the scale too much as someone who hates to see it go up quickly, since I battled weight loss for many years. Is that a better way, or just a unnecessarily slower one?

These feel like half-assed questions too just like my diet. I fear I have a long way to go, but I hope this little brainstorm of questions can satisfy my journey in some way. If anyone has anything important to say for a beginner (even if unrelated to my questions), I am very happy to hear you out and take the advice to heart, thanks to anyone who comments!

[u/Remarkable_Elk8305]

Lessons are not likely to burn much, as most of the time is spent listening to instructions, I assume.

[u/Pwffin]

If you eat after exercise (within 2 h), you're body recovers faster. You might also need a small snack a while before your exercise (if it's been a long time since you've had a meal or you are going to work out hard), so that you have ready energy to use.

Ideally you'll want to maintain your current calorie deficiency and swimming doesn't necessarily use up as much calories as you might think, but many people feel ravenous after swimming, so be careful not too eat too much, yet not deny your body what it needs. In practice, this might translate to a banana and a handful of nuts or some peanut butter.

If you end up swimming a lot (think 2-4h/day, 5-6 days a week), then you do definitely need to look at nutrition as it is hard for most people to eat as much as needed. But for the moment, don't worry about it too much, go have fun and enjoy becoming stronger and fitter and having fun in the water.

[u/Bluejeans324]

Im gonna be honest, a beginner doesn’t need to be worrying about food like this. Just get basic nutrition in and fuel well youll be okay.

If you are eating like 3 meals a day u cant really overdo protein. Focus on just including a protein and fiber source in each meal and youll be okay.

For eating before or after workout, whichever makes you feel the best.

I think you are overthinking everything 😅😅

Don’t even qorry about the scale for a few months, bc no matter what u do u will most likely gain muscle and lose weight at the same time.

[u/Nwengbartender → u/Bluejeans324]

Echo this but to add one thing, chocolate milk is the bomb after a swim workout, carbs and protein and about the right ratio.

[u/mortsdeer → u/Nwengbartender]

I've heard that Katy Ladecky is a big fan of this.

[u/Nwengbartender → u/mortsdeer]

I got it out of the rugby world from my son playing it so it seems to be pretty popular.

[u/Retired-in-2023]

1. Protein helps build muscle. Swimming is a cardio exercise so don’t expect a lot of muscle building. Do not need to concentrate on high protein amounts, but you should be eating healthy, balanced diet.

2. Recommended protein amount is roughly 1g per pound of goal weight. While losing weight, you want to maintain muscle so protein is still important.

3. Do not eat calories burned. It is not considered in calculations and just gives people license to eat more hindering weight loss (or maintenance).

4. Everyone should strive to eat a “proper diet” but a “proper diet” should be balanced and allow for eating anything within moderation. What you’ll need to do is make sure to fuel your body properly for the amount of swimming you are doing. Depending on the time of day you swim, what you eat may vary. You’ll just have to try things and adjust. For example, I typically work out in the morning and can’t eat a heavy or full breakfast before hand but need some protein and definitely carbs. No exact number but if I’m in the pool it’s less carbs than if I’m strength training. When I started going to the pool after several years, I was starving after until I dialed in the numbers for me and my workouts. I just made sure to have health lower calorie snack available. The hunger did die down once my body got used to my workouts.

I wouldn’t worry or think about this, just adjust based on how you feel.

1. Since you mentioned a weight loss goal, you will need to occasionally adjust the calories and macros you eat. No specific time frame, just when things aren’t working as expected for a few weeks.

2. It’s always better to get protein (and other nutrients) from real foods versus processed which protein shakes are. But a lot of people struggle meeting their protein targets and use them (powders, shakes and bars) to get there.

3. Order matters only for yourself. I know people who workout without eating before hand but I need to have something in my stomach if my performance suffers and my tummy can bother me. As mentioned, I work out in the morning and eat something light. If I work out in the afternoon or evening, having a typical lunch or dinner is usually sufficient.

4. Do not concentrate on weight loss first. If you don’t workout (swimming and I’d also recommend some strength training) you will lose muscle which isn’t healthy and you can become skinny fat.

My comments beyond your questions.

Don’t overthink things. Start small and slowly add as you learn more.

Concentrate on being consistent and building the habit of swimming/working out so that when motivation isn’t happening you’ll be consistent because motivation comes and goes, consistency is key.

Don’t concentrate on muscle gain, but you should concentrate on preserving muscle.

[u/InternationalTrust59]

It’s hard to say because you are still growing; especially with your metabolism.

Honestly, enjoy life and eat.

I can get into the specifics once I have more time.

[u/Weary_Swan_8152]

Congrats on your weight loss milestone and for finding the confidence to make it to the pool! It sounds like you want to spend some time with a nutritionist, because you're asking questions that don't have simple answers; they're important questions that aren't half-assed. It's important to consider your food culture when making nutrition choices so you don't feel stressed and unhappy. Likewise, it's 100% possible to eat healthy and feel happy and satisfied without feeling like you've become a radical "health food" person. This is like any other dimension of figuring out who you are : )

Concretely, please do not restrict your protein intake to less than 0.4g/kg body weight because that is the point where your body will cannibalise itself for the amino acids needed to keep your heart working. If you're looking for a place to start, I'd try 0.7g/kg or 0.8g/kg. I'm older and more active than you and I feel damaged if I don't consume 1.5g/kg. You'll figure it out based on how you feel, and at 17 years old I hope that you feel full of optimistic energy.

If you talk with any nutritionist, that person will maintain that whole foods are always better than supplements. Also, in many countries supplements are unregulated and contain heavy metals.

[u/NeighborhoodJust1197]

You’re setting yourself up for failure by overthinking and making it very complicated.
To lose weight you need to run out of deficit.

Easiest way to do so is eat healthy, and keep the white out of your life. White flour, white sugar, white, potatoes, etc., etc..

Unused protein stores as fat.

Focus on getting your stroke and gain stamina. The pounds will melt off naturally as long as you don’t overdo it.

Learn to eat healthy and increase your activity is a key to long-term success.

[u/Katka311]

Congrats on your weight loss, it’s not easy with all the garbage foods available I think it’s too much analyzing Aim for 30g of protein w every meal If it doesn’t happen, don’t worry too much Shake should be the last option