Adam is a 14-year-old distance swimmer. He swims with a club team and competes r

Question

Adam is a 14-year-old distance swimmer. He swims with a club team and competes regularly. The team's weekly yardage ranges from 30,000 to 35,000 yards, with 2 to 3 days of dry land exercises. Several months ago, Adam decided to cut out all junk food from his diet in hopes of improving his swimming performance. After making the dietary change, his times for the 200 butterfly, 500 freestyle, and 1-mile freestyle began to improve, and he was feeling good! Another result of his dietary changes and hard efforts in the pool was a 28-pound weight loss in 6 months, dropping to a mere 140 pounds for his 5'11" frame. His mother and coach became concerned with his weight loss, afraid that he had lost too much and was also losing muscle mass, which would eventually hurt his performance. In addition to these concerns, Adam was approaching the time for a switch to the high school team, which meant more yardage in the pool and more dry land exercises. Adam was open to eating more food to keep his weight and strength stable, but was unsure of how to do it in a healthy way. What are Adam's daily calorie needs? Should Adam begin eating ice cream, candy bars, and other high-calorie "junk" foods again in order to increase his daily calorie intake? What advice would you give Adam?

Explanation / Answer

Adam needs healthy diet to gain muscle mass with strength and stamina, which can be best supplemented by nutrients which can deliver good amount of protein, vitamins (especially vitamin C), fibre and complex carbohydrates. Simplified carbohydrates and fat filled ice-cream and candy like diet is not advisable. Complex carbohydrates and fibre will sustain release of glucose and boost up all day energy level high compensating energy demand of body and brain maintaining stamina. Protein will help in muscle mass build-up and maintenance of muscle tissues. Protein metabolic rate is high in compare to fat and can also supplement caloric requirement easily. Iron deficiency should also be ruled out for better stamina. Vitamin C boost immune system and help in gaining good health.   So Adam should include foods of his choice rich with above mentioned supplements.

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