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Nutrition: Holiday/Intense Training – To Train Hard You Need To Eat Hard!
By Dawn Weatherwax
As you embark on an intense training cycle, don’t forget to plan what you are going to eat and drink to match the change in volume. Many athletes tend to eat the same caloric amount. This will eventually lead to subpar workouts, slower recovery and a greater likelihood of getting sick. This is also a time to maximize nutrients to ensure recovery and keep your immune system strong. Follow these five nutritional steps to optimize your training:
STEP 1: PLAN! PLAN! PLAN!
Pre-plan the week. If you write down what you are going to consume and when, you are 80% more likely you will complete!
STEP 2: Eat Enough
Increase caloric needs to match activity. This allows the muscles to recover, repair and refuel for the next workout, and also helps keep the immune system strong. (You can use an app to calculate caloric and activity needs—a cronometer is an app that works well.)
STEP 3: Aim for 30-40g of Fiber a Day
(without using supplements)
High-fiber foods have numerous nutritional properties and values. Many contain good amounts of vitamin C and zinc. Vitamin C helps strengthen the immune system and protects against germs. Zinc impacts the instruction of protein synthesis and reduces inflammation. Examples of foods that are high in fiber, Vitamin C and zinc:
• Fruits: Citrus fruit, cantaloupe, strawberries
• Grains: Quinoa, oatmeal, wheat germ, whole grains, wild rice
• Nuts/Seeds: Cashews, chia, hemp, pecans, pine nuts, pumpkin, squash
• Lentils, black beans, chick peas, lima beans
• Veg: Starchy—green peas. Non-starchy—spinach, broccoli, peppers (green, orange, red, yellow)
STEP 4: Get Plenty of Protein Spread Throughout the Day
(1.2-1.7g/kg/BM/day)
Protein is not just important for muscle health, but it also impacts immune health. Protein provides the building blocks of the cells that power your immune system.
Examples of foods:
• Lean meats, seafood (oysters), fish (tilapia), fatty fish (salmon, mackerel)
• Dairy: Yogurt, milk, kefir
• Vegan: Miso, tempeh, tofu
For more nutrition tips and recipes that support your body during intense training,
Click here to download the December 2021 issue of Swimming World, available now!
Dawn Weatherwax (RD, CSSD, LD, ATC, CSCS) is a registered/licensed dietitian with a specialty in sports nutrition and founder of Sports Nutrition 2Go. She is also a board-certified specialist in sports dietetics, which is the premier professional sports nutrition credential in the United States. In addition, she is an athletic trainer with a certification in strength and conditioning from The National Strength and Conditioning Association, and she is CEO of Dawn Weatherwax’s Sports Nutrition Academy.
Weatherwax brings a comprehensive and unique understanding of the athlete’s body—and its nutritional needs—to those interested in achieving specific performance goals and optimal health. She is also the author of “The Official Snack Guide for Beleaguered Sports Parents,” “The Complete Idiot’s Guide to Sports Nutrition” and “The Sports Nutrition Guide for Young Athletes.”
[Dressel Photo Courtesy: Rob Schumacher / USA Today Sports]
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FEATURES
014 2021 SWIMMERS OF THE YEAR
by Dan D’Addona, Matthew De George, John Lohn and David Rieder
World: Caeleb Dressel (Male American) & Emma McKeon (Female Pacific Rim)
Male Pacific Rim: Zac Stubblety-Cook
Female American: Katie Ledecky
European: Evgeny Rylov & Sarah Sjostrom
African: Ahmed Hafnaoui & Tatjana Schoenmaker
022 THE TOP 10 PERFORMANCES OF 2021
by John Lohn
Five-time Olympic champion Caeleb Dressel heads the list of the best swimming performances produced in 2021, thanks to his world record in the 100 meter butterfly at the Olympic Games in Tokyo. Overall, the top 10 performances consisted of seven women’s efforts and three from the men. A further breakdown reveals seven individual swims and three world record-setting relays.
025 HONG KONG HERO
by David Rieder
People gathered in shopping malls, crowding in front of big screens to watch their national hero race for Olympic medals. Others watched on office conference room TVs, while passengers on the train had their mobile devices tuned to the Tokyo Games. What they saw was Siobhan Haughey become the first and only Olympian from Hong Kong to capture multiple medals—two silvers in the 100 and 200 freestyle.
032 ISHOF FEATURE: AQUATOTS MURDER CASE—THE KATHY TONGAY STORY (Part 3)
by Bruce Wigo
This is the final story of a three-part series about “The Aquatots Murder Case” regarding the death of 5-year-old Kathy Tongay and the subsequent murder charge against her father, Russell. This month’s episode: Russell Tongay’s appeal, life in (and out) of prison, what happened to Kathy’s brother, Bubber, and the impact the case had on age group sports in America.
044 NUTRITION: HOLIDAY/INTENSE TRAINING
by Dawn Weatherwax
To train hard, you need to eat hard! Make sure you put as much emphasis on nutrition and sleep as you would on your workouts.
COACHING
036 COACHING IN A CHANGING ENVIRONMENT (Part 2)
by Michael J. Stott
Last month, in Part 1, Swimming World explored how COVID-19 altered swim training as we have known it. This month, we look at some issues and opportunities facing club swimming as it strives to be the sport of choice for a younger generation.
042 SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 6)—THE PUSH PHASE
by Rod Havriluk
In freestyle and butterfly, swimmers typically decrease the push phase time to increase stroke rate and swimming velocity. In doing so, the premature upward motion of the elbows pulls the hands upward and compromises propulsion. Most swimmers can gain additional propulsion on the push phase by pushing the hand backward instead of pulling the hand upward.
045 SPECIAL SETS: ZOE DIXON—VERSATILITY IS KEY
by Michael J. Stott
Zoe Dixon, 2021-22 National Junior Team member, has had quite a year. Swimming for Coach Norm Wright at NOVA of Virginia, the 17-year-old is ranked No. 1 in Virginia and 11th nationally for the Class of 2022, and has committed to the University of Florida.
047 Q&A WITH COACH BRENT BOOCK, ELMBROOK SWIM CLUB (Wis.)
by Michael J. Stott
048 HOW THEY TRAIN CAMPBELL STOLL
by Michael J. Stott
TRAINING
041 DRYSIDE TRAINING: FINISH STRONG
by J.R. Rosania
JUNIOR SWIMMER
051 UP & COMERS: THOMAS HEILMAN
by Shoshanna Rutemiller
COLUMNS & SPECIAL SECTIONS
012 A VOICE FOR THE SPORT
013 DID YOU KNOW: ABOUT THE 1951 PAN AMERICAN GAMES?
028 HOLIDAY GIFT GUIDE
050 HASTY HIGH POINTERS
052 GUTTERTALK
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