Wednesday, August 13, 2008

Olympic Swimmer Natlie Coughlin's Nutrition and Workout Routine

(Photo Courtesy of GizMag)

Natalie Coughlin is cleaning up at the 2008 Olympics by already winning 2 gold, 1 silver, and 1 bronze medals. With all the attention on Michael Phelps, the captain of the Olympic Women's Swim team has been able to keep her focus and break world records. Kicking ass in the pool is no easy feet, and requires good nutrition and a dedicated workout plan, which Natalie Coughlin explains:


Week 1-2:

Your daily calories should be 60 percent high-quality carbohydrates, 15 percent lean proteins, and 25 percent "good" fat (see our whole-foods list below). Down a minimum of 100 ounces of liquids a day. While you're at it, skip the booze for these two weeks, or keep it to an absolute minimum.

Week 3:
The goal is to maintain your current weight (you may have dropped a few pounds while training) and fine-tune your energy stores. Drop your carbs to two grams per pound of body weight from the basic-training level. Your total calories have receded, but carbs should still be 60 to 70 percent of that total.

Week 4:

Let the ratios of carbs, proteins, and fat roam where they may. Eat for enjoyment and satisfaction, but whittle down your total intake by 300 to 900 calories or you'll start to blimp out. Drink 100 ounces of fluids each day. Alcohol? OK, but keep it to two drinks a day.

[For more on Natalie Coughln's Preparation visit]

(During College Season)

6-7:45 a.m. Meters (aerobic/drill swim) 5,000-6,000
1:15-3:15 p.m. Yards (5,500-6,500)

6-6:30 a.m. Speed circuit/medicine balls
6:30-7 a.m. Spinning/running
7-7:50 a.m. Yoga
3-4 p.m. Weights
4-6:15 p.m. Yards (5,000-6,500) power in water

6-7:45 a.m. Meters (team challenge) 5,500-7,000

a.m. Yards (5,500-7,000)

[See more at Swimming World Magazine]

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