Stay Strong, Swim Long—10 Ways to Beat Illness and Injury
By DAWN WEATHERWAX, RD, LD, ATC, CSCS
As an athlete, maintaining your health is crucial for optimal performance. The world’s top athletes experience fewer illnesses and injuries, thanks to their focus on recovery, nutrition and smart training. Here are 10 transformative strategies to keep you healthy all season long!
HYDRATION AND SODIUM TIMING
Proper hydration is essential for recovery and performance. Aim for at least 32 oz of fluids and 1000 mg of sodium before 9 a.m. Then, throughout the day, consume 16-24 oz of fluids and 500-1000 mg of sodium during these time blocks:
- 9 a.m.-12 p.m.
- 12 p.m.-3 p.m.
- 3 p.m.-6 p.m.
- 6 p.m.-9 p.m.
If you’re not getting enough electrolytes through food, consider adding electrolyte drinks or supplements to your routine. Monitoring your specific gravity can help you assess your hydration strategy. The ideal range is between 1.000-1.005.
TRACKING RECOVERY WITH TECHNOLOGY
Utilize apps like Cronometer to ensure you’re fueling your body with high-quality nutrients. Incorporate a daily Multivitamin & Mineral supplement for essential vitamins and minerals. Devices like WHOOP can help track your sleep and recovery, giving you insights to adjust your training and nutrition effectively.
REGULAR BLOOD WORK
Monitoring your health through regular blood tests can help identify nutrient deficiencies or inflammation early on. Pay attention to markers like vitamin D, ferritin, B12, zinc and magnesium, which directly affect recovery and performance.
INCLUDE PROBIOTICS AND PREBIOTICS
Your gut health plays a significant role in immunity. Aim for at least one serving of probiotic or prebiotic-rich foods daily, such as yogurt, sauerkraut or garlic. The goal is 30-40 g of fiber a day. Additionally, consider taking a daily probiotic with 10-50 billion CFUs to enhance gut flora.
GUT HEALTH TESTING
Consider testing your gut health with services like Injoy gut health or Infinite Allergy Testing. Understanding food sensitivities and gut imbalances can help you optimize your nutrition for better performance and recovery.
TART CHERRY FOR RECOVERY
Tart cherry juice is renowned for reducing muscle soreness and inflammation. Consuming 8-16 oz of tart cherry juice or 250-500 mg of tart cherry powder after intense workouts or at night before bed can significantly aid recovery.
TECH TOOLS FOR MUSCLE RECOVERY
Incorporate recovery technologies like Firefly and KAATSU to boost circulation and reduce inflammation. These tools can help deliver nutrients to muscles and enhance recovery time.
OMEGA-3 FATTY ACIDS
Omega-3s, found in fish oil or algae supplements, help reduce inflammation and support brain and gut health. Athletes should aim for 1000-2000 mg of DHA/EPA daily, choosing wild-caught fish over farmed-for-higher-nutrient content.
FLEXIBILITY AND RECOVERY PRACTICES
Incorporate yoga, stretching, massage, foam rolling and hyberbaric chamber into your routine to enhance flexibility and promote recovery. These practices help alleviate muscle tension and improve blood flow, which is vital for optimal performance.
PRIORITIZE SLEEP AND PROTEIN INTAKE
Getting 8-10 hours of quality sleep is crucial for recovery. Use tracking devices to monitor your sleep cycles, and adjust as needed. Ensure your meals are rich in protein—especially leucine—targeting 1.5-2 g of leucine per meal to support muscle repair.
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3,000-CALORIE MEAL PLAN FOR SWIMMERS (VEGAN OPTIONS INCLUDED)
This sample meal plan focuses on nutrient timing around your swim schedule, ensuring adequate protein and sodium intake:
Pre-Morning Swim (5-6:30 a.m.)
- Enjoy a banana and a Klean Isolate protein shake or Chobani Drinkable Yogurt (25 g protein, 1.5-2 g leucine) or a vegan option with Klean Essential Aminos mixed with water and fruit.
- Drink 16 oz of fluids with 500 mg of sodium.
Meal 1: Post-Swim Recovery Breakfast (7:30 a.m.)
- Scrambled eggs with spinach and tomatoes
- Whole-wheat toast with avocado
- Greek yogurt with mixed berries
- Drink 16 oz of fluids with 500 mg of sodium
Vegan Option:
- Tofu scramble with spinach and nutritional yeast
- Whole-wheat toast with avocado
Snack 1 (10 a.m.)
- Smoothie: 1 banana, 1 scoop Klean Isolate, 1 cup milk and 2 tbsp peanut butter or Rise Bar
- Drink 16 oz of fluids with 500 mg of sodium
Vegan Option:
- Klean Essential Aminos mixed with oat milk, banana and almond butter or No Cow Bar
Meal 2: On-the-Go Lunch (12:30 p.m.)
- Turkey and avocado sandwich on whole-grain bread
- Side salad with olive oil dressing and walnuts
- 1 lg banana
- Drink 16-24 oz of fluids with 500-1000 mg of sodium
Vegan Option:
- Quinoa salad with chickpeas, avocado and olive oil and fruit of choice
Snack 2: Pre-Afternoon Swim (3 p.m.)
- Protein smoothie: 1 cup oats, 1 scoop Klean Isolate and almond milk or Clif Builder Bar
- Drink 16-24 oz of fluids with 500-1000 mg of sodium.
Vegan Option:
- Oat and almond butter smoothie with Klean Essential Aminos or OWYN RTD and Triscuit Crisps
Meal 3: Dinner, Post-Evening Swim (7 p.m.)
- Pho with rice noodles, beef and veggies
- Steamed broccoli with olive oil
- Drink 16-24 oz of fluids with 500-1000 mg of sodium
Vegan Option:
- Pho with tofu and rice noodles
Snack 3 (8:30 p.m.)
- Greek yogurt with chia seeds and honey
Vegan Option:
- High-protein vegan yogurt with chia seeds
By implementing these strategies, you can enhance your performance, reduce the risk of illness and injury, and maintain your health all season long!
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SPECIAL OFFER
To celebrate the season, the first 1,000 Swimming World readers will have access to Dawn Weatherwax’s Sports Nutrition Academy up to Jan. 1, 2025. Enjoy courses on daily, holiday and competition fueling for swimmers along with daily and 24-hour emergency immune protocol…Plus so much more!
Use Coupon Code: SWFUELS at www.SN2G.com under “academy.”
Dawn Weatherwax (RD, LD, ATC, CSCS) is a registered/licensed dietitian with a specialty in sports nutrition and founder of Sports Nutrition 2Go, Dawn Weatherwax’s Sports Nutrition Academy and SN2Go’s Food for Speed podcast. In addition, she is an athletic trainer with a certification in strength and conditioning from The National Strength and Conditioning Association. 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.” She has been featured on television and magazines, including Good Morning America, MSNBC, Oxygen, Spark and Shape.