Swimming World Presents – Fueling For Competition: Know What, When, and How Much

Swimming World April 2021 - Nutrition - Fueling For Competition

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Fueling For Competition: Know What, When, and How Much

By Dawn Weatherwax

Athletes spend hours upon hours training. It is now time to put the sports nutrition piece all together when it matters most. A big part of the plan is to know what, when and how much to eat and drink before, during and after the event.

Step 1. Maximize your Daily Sports Nutrition Regimen
What an athlete consumes daily impacts training, recovery, immunity and performance the most. If an athlete optimizes all aspects of training, then they optimize success. (See SW January, “To Be an Olympian or World Champion, You Need to Train Like One,” and SW February, “To Be the Best, You Need to Eat the Best.”)

Step 2. Use Practices and Minor Competitions/Events to Formulate a Winning Plan
The goal is to use trainings and lower-level events to figure out what you will eat and drink throughout that day or days. Try items before trainings, sometimes within 30 minutes, pending on the goal. You would rather have a “subpar” workout than an awful performance. Athletes know they mastered it when they don’t have to think much about it!

Step 3. Eat Enough
Many athletes get nervous, have stomach distress, get caught up in the event or do not have a designed sports nutrition event plan—all which can lead to an insufficient intake of fuel at the right times to finish strong…especially in events that cover multiple days or cover extended periods of time. Even if the event is shorter in length, you need to be optimally prepared. I have worked with many athletes who have struggled with this, but found a way!

Step 4. Hydrate
Being properly hydrated starts a couple of days before the event. If an athlete is 1% dehydrated, then performance can decline up to 12%! It is important to spread the fluid throughout the day and make sure you intake enough sodium as well. The amounts needed vary because sweat and sodium losses differ per person. (See SW February, “To Be the Best, You Need to Eat the Best,” for suggested amounts.)

Step 5. Avoid New Items around Event Time
Avoid trying new food or beverages a day or two prior and during the big event. Athletes don’t want to take a chance that anything will not digest well.

To read more tips on nutrition before, during, and after an event, and for delicious meal ideas,
Check out the full issue of Swimming World’s April 2021 issue, click here to download now!

Swimming World April 2021 - Lilly King - Ever The Competitor - COVER

[PHOTO CREDIT: MINE KASAPOGLU/ISL]

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Swimming World April 2021 Issue

FEATURES

012 A PANDEMIC PERSPECTIVE FROM MASTERS SWIMMING
by Dan D’Addona
Masters swimmers maintain a connection to the sport they love as well as to their team and community. Because of the COVID-19 pandemic, that connection has been missing the past year, but they are ready to face the challenges that lie ahead.

017 DEATH, TAXES…AND INDIAN RIVER!
by Andy Ross
Indian River State College will be shooting for its 47th straight men’s and 39th consecutive women’s NJCAA team titles.

018 TAKEOFF TO TOKYO: SPRINT TSAR
by John Lohn
As Swimming World continues its “Takeoff to Tokyo” series, the opportunity to examine the career of Russia’s Alexander Popov—accomplishments and approach—is the chance to pay tribute to a man who might be the greatest sprinter the sport has ever seen.

021 COUNT ON CHINA
by Dan D’Addona
Based on the results of the last eight Olympics—and the most recent World Championships held two years ago—China would be a good bet to once again dominate the diving competition, July 23-Aug. 8, at the 2021 Games in Tokyo.

022 EVER THE COMPETITOR
by David Rieder
Five years after her public introduction to the world at the Rio Olympics, little has changed about Lilly King. She will still speak her mind, tell you how she really feels, and she’s still a winner, a dominant force in sprint breaststroke.

025 THE GREATEST OF THEIR GENERATION
by Bruce Wigo
The General Slocum steamship disaster  in 1904, the tragedy that changed swimming history, had an impact on two of the greatest swimming heroes of all time, Johnny Weissmuller and Charles Robert Drew.

028 NUTRITION: FUELING FOR COMPETITION—THE “CHERRY ON TOP!”
by Dawn Weatherwax
Athletes spend hours upon hours training. It is now time to put the sports nutrition piece all together when it matters most. A big part of the plan is to know what, when and how much to eat and drink before, during and after the event.

COACHING

014 FAST AND FURIOUS
by Michael J. Stott
College coaches Braden Holloway (NC State), Todd DeSorbo (Virginia), Matt Kredich (Tennessee) and Jessen Book (Kenyon) share their ideas on how they help their swimmers maximize turn speed.

038 SWIMMING TECHNIQUE CONCEPTS: APPLYING MECHANICAL PRINCIPLES TO IMPROVE SWIMMING TECHNIQUE
by Rod Havriluk
Many swimmers attempt to swim faster by modeling the technique of the fastest swimmers. Using champions as models is an archaic approach of painstakingly slow, trial-and-error that risks adopting technique limitations. A far superior approach is to apply mechanical principles that eliminate uncertainty and accelerate the skill-learning process.

043 Q&A WITH COACH MEGAN OESTING
by Michael J. Stott

044 HOW THEY TRAIN DIGGORY DILLINGHAM
by Michael J. Stott

TRAINING

037 DRYSIDE TRAINING: PUSHING POWER
by J.R. Rosania

JUNIOR SWIMMER

040 GOLDMINDS:  LEARN HOW TO BE A RACER
by Wayne Goldsmith
It’s important to learn how to swim your event in such a way that you can perform to your potential in every possible racing situation, including different strategies for heats, semifinals and finals.

047 UP & COMERS: DANIEL DIEHL
by Shoshanna Rutemiller

COLUMNS & SPECIAL SECTIONS

008 A VOICE FOR THE SPORT

011 DID YOU KNOW: ABOUT THE STORY OF THE AUMAKUA?

030 2021 SWIM CAMP DIRECTORY

046 DADS ON DECK: BRENT BILQUIST

048 GUTTERTALK

049 PARTING SHOT

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