Pam Giese – Nutrition Basics for Masters Swimmers 

The speaker, an experienced nutritionist, emphasized the importance of nutrition in performance sports, noting that 80% of performance is determined by nutrition, while only 20% is due to skills and drills. They highlighted key nutritional components: oxygen, water, micronutrients, and macronutrients (proteins, carbohydrates, fats). Specific recommendations included consuming 1.5 grams of protein per pound of ideal body weight, 3 times the ideal weight in grams of carbohydrates, and 0.25 times the ideal weight in grams of healthy fats. The speaker also stressed the importance of hydration, proper recovery nutrition, and the benefits of omega-3 fatty acids, probiotics, multivitamins, and calcium supplements.