"I started to notice that some things worked and some things don't" when it comes to food, Borgman told a group of young swimmers and their families June 24 at the Kate Kuhns Aquatic Center in Homer.

Borgman was invited to speak by the Kachemak Swim Club and gave the group of swimmers advice on proper nutrition.

Borgman, a five-time member of the national rowing team and one of two athletes from Homer representing the United States at the 2004 Olympic Games, said that as she became more serious about swimming, her attitude about her diet began to change. Food became less of a way to feed hunger and more of a fuel for an athlete's body.

Many young athletes put too much importance on self-image and not enough on nutrition, she said.

"It's not about losing weight — it's about how your body performs efficiently," she said.

"It's very important to understand that it's not important to worry about looks, or looking like a body you see in a magazine," she said. "It's not about body image if you're thinking like an athlete."

Borgman told the swimmers she believes in moderation when it comes to her own diet. She tried being a vegetarian in college but found the lack of iron and protein hurt her training.

Borgman warned that changing to a healthy body is not always easy. It can feel unnatural at first, but it becomes routine eventually.

Borgman listed granola bars and fruit as foods sometimes sold at concession stands at sports event that are good for you. In general, natural foods are more worthy of trust than processed food, she said.

"Powerbars are a good source of energy — in moderation. (But) you can tell by looking at them that they're not a naturally occurring food," she said. "They do have a lot of calories in them, so you have to know what you're eating."

No drinks, even Gatorade, are as healthy as water, Borgman said. Still, while sodas, sugary drinks and candy should be avoided, Borgman admitted she's not perfect when it comes to following the wisdom of avoiding sugar.

"They will spike your energy level, (which) will go up, but then they'll come crashing down," she said. "(But) if I — every now and then — feel like a Coke, I have a Coke. Just not every day."

Borgman also said athletes should not eat too much shortly before competing or training, because too much food can make an athlete feel sluggish.

"If you don't feel well, you're not going to perform well," she said.

A couple of local swimmers in the audience later said they placed a high importance on nutrition.

"It's pretty much the most important thing, except for training," said Brian Ritchie.

Anthony Augusto jumped in after him: "But you can't train without eating healthy."

Borgman is a recent graduate of Lewis and Clark School of Law in Portland, Oregon.