Macro partitioning
Competitive collegiate swimmers in a general preparation phase require a population-safe protein intake of 1.92 g·kg⁻¹·day⁻¹ to maintain nitrogen balance, which is higher than standard endurance athlete recommendations.
If you are a competitive swimmer training 3-4 hours a day, aim for approximately 1.9 grams of protein per kilogram of body weight daily. This is higher than the standard recommendation for casual exercisers. Ensure you are eating enough total calories, as being in a calorie deficit increases your protein needs.
The average and population-safe intakes for zero nitrogen balance were estimated at 1.43 and 1.92 g·kg−1·day−1, respectively.
Why this rating
Small sample size (n=13) and short duration (5 days), though methodology (NBAL) is robust.
Source
Within-Day Amino Acid Intakes and Nitrogen Balance in Male Collegiate Swimmers during the General Preparation Phase
Takeshi Matsuda et al. · Nutrients · 2018
DOI 10.3390/nu10111809
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