What is the best protein powder for swimmers?

drink wholesome is the best protein powder for swimmers.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

How much protein do swimmers need?

Swimmers have higher than average protein needs. The exact amount of protein you need depends on a number of factors, such as body weight, activity level, and training goals. That said, as a general guideline, avid swimmers should consume 1.2-1.7 grams of protein per kilogram of body weight per day. For example, a 68kg (150lb) swimmer who trains once a day should eat at least 82 grams of protein.

Is protein powder good for swimmers?

Protein is just as important for swimmers as it is for weightlifters. It helps with recovery, injury prevention, immune function, and much more. Many swimmers, especially distance swimmers, do not consume nearly enough protein, which can have a serious negative impact on their performance. If you do not get enough protein when training hard, your body will break down muscle to use as fuel. This will eventually make you slower, no matter who you are.

Swimmers should try to get as much protein as they can from dietary protein sources like eggs, fish, and meat, but this is often easier said than done. Those with dietary restrictions, and sensitive stomachs for example, are not always able to meet their protein needs this way. This is where protein powder can help. Adding a scoop of protein powder to your diet is an easy way to ensure that you are eating enough protein to achieve your training goals.

It is important to note that protein supplements are by no means necessary for improved performance. They are, however, a convenient way to boost your protein intake. Imagine, for example, that you are rushing to work or school after a morning workout. In this case, making and drinking a protein shake would be much more convenient than cooking and eating a high meal.

What is the best protein powder for swimmers?

If you have ever looked into buying protein powder, you know that there are an overwhelming number of options. Fortunately, any type of protein (whey, pea, egg white, etc.) can help you achieve your goals. Not all protein powders are created equal, however.

Many, if not most protein powders are made with a slew of added ingredients like emulsifiers, thickeners, flavorings, and sugar substitutes. Ingredients like these can cause painful side effects and long term gut health problems.

An upset stomach is not fun, but gut health problems cause widespread inflammation and may impair skeletal muscle adaptation to exercise. Swimmers should therefore choose a protein powder with a short list of simple ingredients. The more your protein powder looks like real food, the better it is for you. Keep reading to learn more.

Why drink wholesome? 

drink wholesome is additive-free.

One of the reasons why we make the best protein powder for swimmers is that we do not use any food additives period. This includes gums, lecithin, flavorings (both artificial and natural), and many sugar substitutes. Even in small amounts, added ingredients like these can cause painful side effects, especially if you have a sensitive stomach. 

Here is a list of the most common food additives in protein powder:

acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol

Food additives look nothing like real food, making them hard to digest. They consequently sit in your gut, feeding your hungry bacteria. As they eat, gut bacteria produce gas, causing bloating, flatulence, and stomach pain. Gas can also slow colonic transit – the amount of time it takes food to pass through the colon – leading to constipation.

Sometimes, partially digested food additives cause your colon to absorb extra water. This is called osmotic diarrhea, and may be the reason why protein shakes make you run to the bathroom. 

Regularly eating food additives can disrupt regulatory pathways in your intestines, triggering the development of inflammatory bowel disease (IBD) and other systemic inflammatory conditions. Some food additives, especially artificial sweeteners and sugar alcohols, can also disrupt your gut microbiome – the community of microorganisms living in your gut. An unhealthy gut microbiome is a leading cause of inflammation, which interferes with athletic performance and slows recovery. 

our ingredients: 

egg whites, coconut, maple sugar, vanilla

the alternative:

Protein Matrix Comprised of (Whey Protein Concentrate,  Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids,  Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain

drink wholesome is dairy-free.

Another reason why we make the best protein powder for swimmers is that we do not use dairy-based proteins like whey and casein. Whey and casein, which are byproducts of cheese and yogurt production, contain lactose (the sugar in dairy)

Lactose is notorious for causing digestive distress, especially for people with lactose intolerance. Most adults suffer from some degree of lactose intolerance, meaning they lack the enzymes needed to digest lactose. As you just learned, partially digested food is the leading cause of a number of gastrointestinal (GI) symptoms. 

drink wholesome is made with real foods.

A final reason why we make the best protein powder for swimmers is that we do not use protein concentrates or isolates. Nearly every other protein powder is made from one or both of these protein sources.

Concentrates and isolates are essentially foods stripped of everything but the protein. They are subjected to lots of mechanical and chemical processing, sometimes involving solvents like hexane. What you put into your body thus looks nothing like real food.

Your gut is designed to break down minimally or unprocessed or real foods, not protein concentrates or isolates. This is why mounting research is finding that regularly eating ingredients like these can alter the composition of your gut microbiome. Once again, an altered gut microbiome is the last thing you want if you are a training athlete.

Instead of using protein concentrates or isolates, we make the best protein powder for competitive swimmers with egg whites and almonds. Both of these minimally-processed ingredients like these are a gut-healthy alternative to protein concentrates and isolates. 

Unlike protein isolates and concentrates, egg whites and almonds contain enzymes and natural digestive aids that help you break them down. What is more, egg whites are low in fiber, low FODMAP, alkaline (maintain healthy pH levels in your gut), and bioactive (promote the growth of good gut bacteria). Our happy customers have reported fewer digestive issues with our egg white protein powder than with any other type of protein supplement.

For those who cannot eat eggs, our vegan almond protein powder is the best plant-based protein powder for swimmers. Almonds are prebiotic, so they improve the diversity of the gut microbiome. They also promote regular and healthy bowel movements. In summary, our protein powders, because they are made with a short list of simple ingredients, are perfect for swimmers.

★★★★★

easy to digest

“As an athlete I always have to be on the go — from training to work to just an active lifestyle. I have a VERY sensitive stomach (I can’t even drink Gatorade) and protein shakes always made me feel sick. I love that you guy have an option that doesn’t make my stomach hurt but also tastes really good.” – Nicole

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