Where’s the Beef?

Ahem, Where’s the Lean, Low-Fat Protein?

You gotta have protein.

Protein is essential for muscle repair, recovery, and growth, particularly after physical exertion like water workouts.

Water fitness exercises, like swimming, water aerobics, or resistance training in the water, use all the major muscle groups. Protein helps to rebuild muscle fibers and keep you from feeling sore. 

Determining how much protein you need depends on several things. One is the intensity of your water workout. The more vigorous your activities, e.g. Aqua HIIT (High Interval Intensity Training) and competitive swimming, the higher your protein intake should be. And if you’re in a water aerobics class or doing water aerobics exercises on your own, HIIT should be included.

Another consideration is your weight. Heavier people require more protein to support their muscle mass and recovery. This is not an excuse to stay heavier, lol. The idea is to increase your intensity, not to tip the scales more.

 

Your personal goals are also important in determining how much protein you need. Everyone should be trying to build muscle. You do not necessarily want to look like a professional bodybuilder or football player, you just want firm, solid muscles that help you do what you want to do every day. Muscle-building requires more protein.

So, we’ve established we need protein. Like steak? Sometimes. Like beef? Occasionally. We’ll get to diet in a bit. For now, let’s look at the portions of protein you need.

 

A person weighing 130-155 pounds needs about 4 ounces of protein daily. The official formula is: 

If people engage in regular water fitness, moderate to intense workouts, the daily recommended protein intake is about .06 ounces of protein per 2.2 pounds of body weight. 

.06 – that’s POINT zero six ounces per 2.2 pounds. Not a 22 oz steak, a piece of lean meat that will fit in your hand.

 

Need some examples of protein for Water Athletes? I gotcha covered.

Ideal choices are:

Lean meats: Chicken breast, turkey, lean beef

Fish: Salmon, tuna, tilapia (rich in omega-3 for inflammation)

Plant-based proteins: Lentils, chickpeas, quinoa, tempeh, tofu

Dairy: Greek yogurt, cottage cheese, milk

Eggs: Whole eggs and egg whites

Protein powders: Whey, casein, or plant-based powders (pea, rice, hemp)

For myself, I eat lots of chicken, a good bit of shrimp, and eggs. Occasionally I’ll have a steak or a hamburger. What I mean is, don’t make yourself crazy, just eat foods you like that are healthy! Balance that with the protein you need from healthy sources.

 

Special Dietary Considerations

Vegetarians/Vegans: Meeting your protein needs from plant-based sources is recommended. Combos like rice and beans ensure a complete amino acid profile. Adding protein-rich plant foods like lentils, tempeh, and quinoa is also important.

Weight Loss: For those combining water fitness with a weight loss plan, slightly higher protein intake (about 25-30% of total calories) can help preserve muscle mass while promoting fat loss.

Older Adults: Since muscle mass naturally declines with age, older adults participating in water fitness may need more protein to preserve muscle strength and function.

Protein Needs and Water Fitness for Type 2 Diabetes Patients

Water fitness is a great low-impact exercise option for people with Type 2 diabetes. It helps improve cardiovascular health, assists in weight management, and can improve blood glucose control. Your protein intake, along with proper nutrition, is crucial for optimizing the benefits of exercise while managing blood sugar levels. Protein helps regulate blood sugar levels by slowing down the absorption of carbohydrates. This can prevent spikes in blood glucose.

Protein Requirements for Water Fitness in Type 2 Diabetes:

The protein needs for Type 2 diabetes patients are similar to those for the general population that engage in regular exercise but with careful attention to blood sugar control.  Patients should aim for about .05 ounces of protein per 2.2 pounds of body weight. This range supports muscle repair after exercise while also helping stabilize blood sugar levels.

Example: For a 154 lbs individual, the protein requirement would be 3.5 ounces per day.

 

There are some misconceptions about diet and water exercise. Let’s clear these up.

Myth: You don’t need to drink as much water because you’re in water. 

Just because people feel cooler in the water and don’t notice much sweat, the body still loses a lot of its hydration during water workouts (you are sweating). So drink water before, during and after.

Myth:  Low-impact water workouts don’t burn many calories.

People often underestimate the calorie-burning potential of water workouts because it’s gentler on the joints. The truth is, water fitness can be a highly effective form of exercise for weight loss, because the water’s resistance increases the intensity, especially in intense activities like swimming laps, water aerobics, or aqua HIIT. If you use a fitness watch, know that the beats per minute number increases by 10 in the water. If the watch tells you your bpm is 99, it’s actually 109. That means you’re raising your heartbeat more in the water!

 

Myth: Water fitness is only for older adults

High-intensity water workouts (HIIT) can be a great cross-training option for athletes, and swimming improves cardiovascular endurance, making water fitness an effective and versatile workout.

Myth: Water workouts are too easy to be effective for serious athletes. Ha! Come join my class and I’ll change your mind about that.

Some athletes may view water fitness as an easy form of exercise, but it’s a perfect tool for cross-training. The buoyancy of the water reduces impact, so it’s ideal for recovery days or those dealing with injuries, while still building strength and endurance. Many elite athletes, including runners and football players, use water training to enhance performance.

 

I hope that takes care of some of the questions about protein and your Water Workout! You need it, you want it, so include it as a part of a balanced diet. 

 

And don’t ever, ever think that Water Aerobics is for weenies. If I don’t call you on that personally, I know some excellent athletes who will.

 

Bonus Info: Sourdough bread is an excellent prebiotic. Just cut off a small amount and eat it before dinner or along with your meal. 

 

and I’ll see ya’ in the water!

 

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