Swimming World August 2021 Presents – What To Eat Before The Big Race – By Dawn Weatherwax

Swimming World August 2021 - What To Eat Before The Big Race - By Dawn Weatherwax

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The Swimming World August 2021 Issue Presents

What To Eat Before The Big Race

By Dawn Weatherwax

To reach your swimming goals, it is important to know what to eat—at what times and in what amounts. It is different for everyone, but very important to master.

Athletes have trained very hard to get to this point. It could have been marked on their calendar for over a year. Each athlete has different goals. Some just want to finish or get a personal record. Others want to make school history or fulfill their dream of medaling in the Olympics. Now is the time to optimally fuel to maximize the race.
Follow these five nutritional steps to help you achieve your best performance.

STEP 1
Fuel Optimally Prior
Optimally fueling prior to the race will have the biggest impact. Make sure you eat enough, fuel with high-quality dense foods and hydrate properly. It is imperative the muscles and body are well-fueled and ready to go.
One of the biggest mistakes that many athletes make is cutting back on calories as they are tapering. Most athletes don’t need to cut back at all…and if they do, the adjustments are slight. It takes calories and energy for the body to recover and repair.
At my office, we use a device called Musclesound® to help measure the fuel in the muscle and customize a nutrition strategy to get the athletes ready.

STEP 2
Stick to the Basics
Avoid anything new. All meals, snacks and even supplements should have been tried many times before practices or other minor races to alleviate any problems or doubts.

STEP 3
Pre-Race Starts the Night Before
Most competitions start early, and some athletes struggle to eat enough…so pre-race starts approximately one to three hours before bedtime. It should consist of carbohydrates, sodium and fluid…but protein and fat are usually included to balance it all out.

STEP 4
Waking up
Upon rising (within five to 20 minutes), athletes want to start off with hydration, sodium and possible fuel. Begin with 8-20 ounces of water with added electrolytes or a sports drink such as INFINIT (customized), Skratch Labs, Greater Than™ or UCAN®. The sodium helps bring the water in the muscle cell to optimize hydration, and the added carbohydrates are for those who struggle eating enough prior to the big race.


To read more about what to eat before a big race,
Click here to download the full issue of Swimming World August 2021 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.

Swimming World August 2021 - Torri Huske - Female High School Swimmer of the Year - COVER[PHOTO BY PETER H. BICK]

 


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SWIMMING WORLD AUGUST 2021 FEATURES

012 | READY FOR A NEW CHALLENGE
by David Rieder
Torri Huske finished her high school career by setting national high school records in the 100 yard fly and 200 IM and by being named Swimming World’s Female High School Swimmer of the Year for the second time (2019, 2021). The 18-year-old senior from Yorktown High School (Arlington, Va.) will be moving on to Stanford in the fall, but first, she set an American record in the 100 meter fly at U.S. Trials that earned her a trip to Tokyo to compete in her first Olympics.

014 | TAKING IT TO THE NEXT LEVEL
by Dan D’Addona
Everything appears to be OK for Norman North (Okla.) High School senior Aiden Hayes. He set two national high school records (100 fly and 50 free) this past season. He competed and gained experience at the U.S. Olympic Trials as the fastest 18-year-old in the country in butterfly. And he was named Swimming World’s Male High School Swimmer of the Year.

016 | CREAM OF THE CROP
by David Rieder and Andy Ross
There were some mighty fast swimmers who finished the 2020-21 high school season right behind Swimming World’s Female and Male High School Swimmers of the Year, Torri Huske and Aiden Hayes. Of the four runners-up, two of them are underclassmen and will be returning for more fast swimming in 2021-22.

018 | TOP HIGH SCHOOL RECRUITS
by Chandler Brandes
Swimming World takes a look at the swimmers it considers to be the 10 best high school recruits—both male and female—from the Class of 2021 and where they’ll be attending college in the fall.

021 | NUTRITION: WHAT TO EAT BEFORE THE “BIG RACE”
by Dawn Weatherwax
To reach your swimming goals, it is important to know what to eat—at what times and in what amounts. It is different for everyone, but very important to master.

022 | ISHOF: THE U.S. OLYMPIC TRIALS—DONNA DeVARONA AND THE PAST, PRESENT AND FUTURE OF WOMEN’S SWIMMING
by Bruce Wigo
At the recent U.S. Olympic Trials, there was one moment that linked the past with the present and future of swimming like no other. It came when Donna de Varona presented Olympic qualification medals to Katie Grimes, the youngest member of the 2021 Olympic swimming team, and three-time Olympian Katie Ledecky.

025 | ONE OF THE GREATEST SPRINTERS OF ALL TIME
by John Lohn
The 2000 Olympic Games in Sydney are widely remembered for the home-nation success of Australia, which was spearheaded by teenage sensation Ian Thorpe. But the Games Down Under also served as a redemptive locale for the Netherlands’ Inge de Bruijn, who used the stage to define herself as one of the sport’s legends.

028 | MENTAL PREP: BEFORE THE BEEP WITH KATE DOUGLASS
by Shoshanna Rutemiller

COACHING

030 | SPECIAL SETS: TRAINING KAYLA WILSON
by Michael J. Stott
Coach Richard Hunter of TIDE Swimming in Virginia Beach, Va. discusses goals and workouts for one of his top swimmers, Kayla Wilson, a rising senior at Norfolk Academy who recently committed to Stanford for fall 2022.

034 | SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 4)—MINIMIZING THE ARM ENTRY PHASE TIME IN BACKSTROKE AND BREASTSTROKE
by Rod Havriluk
To minimize the arm entry phase time in backstroke, a swimmer must quickly move the hand downward directly behind and below the shoulder. Minimizing the arm entry phase (glide phase) in breaststroke requires precise control of the timing between the finish of the kick and the beginning of the pull. A decrease in the non-propulsive entry phase decreases the time for a stroke cycle, increases stroke rate and increases swimming velocity.

038 | SPECIAL SETS: ENERGY SYSTEM TRAINING
by Michael J. Stott
George Heidinger, former USA Swimming National Team High Performance Consultant and owner of Pikes Peak Athletics (Colo.), specializes in long-term athlete development. As such, he is well-schooled in the science of energy systems and shares some sample sets he has given to rising high school senior Quintin McCarty and his PPA senior teammates.

040 | A COACHES’ GUIDE TO ENERGY SYSTEMS (Part 3): WHILE THEY’RE YOUNG
by Michael J. Stott
In Part 3 of our series on energy systems, two age group coaches—one from Clovis, Calif. and one from Richmond, Va.—share how they inform and guide their younger athletes through energy system training.

043 | Q&A WITH COACH NICHOLAS ASKEW
by Michael J. Stott

044 | HOW THEY TRAIN: MILES SIMON
by Michael J. Stott

TRAINING

033 | DRYSIDE TRAINING: GOLD MEDAL WORKOUT
by J.R. Rosania

JUNIOR SWIMMER

036 | GOLDMINDS: 10 GREAT REASONS TO GET BACK IN THE POOL
by Wayne Goldsmith

47 | UP & COMERS: BRIAN HAMILTON
by Shoshanna Rutemiller

COLUMNS

008 | A VOICE FOR THE SPORT

011 | DID YOU KNOW: ABOUT ETHELDA BLEIBTREY?

046 | HASTY HIGH POINTERS

048 | GUTTERTALK

049 | PARTING SHOT

 

 

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