Swimming World Presents – Nutrition: How Many Calories Should I Eat? – By Dawn Weatherwax

Swimming World June 2021 - Nutrition - How Many Calories Should I Eat - By Dawn Weatherwax

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Nutrition: How Many Calories Should I Eat?

By Dawn Weatherwax

As long course, Olympics and endurance events get underway, a common question is: “How much do I need to eat?” This is a loaded question—one in which the author will try to simplify.

CALORIES = ENERGY!
Athletes need optimal energy to train, recharge, recover and perform. It is also essential for growth, immunity, avoiding injury and every aspect of bodily functions. It affects both males and females of all ages—however, 75% of athletes undereat!

Signs of Undereating
• Weight loss
• Fatigued all the time
• Chronic soreness or prolonged recovery
• Not finishing strong
• Hard to stay with pace, timed trainings or not progressing as expected
• Irritable
• Lack of growth (weight/height)
• Not happy, low self-esteem, sadness and difficult to stay motivated
• For women, inconsistent or lack of menstrual cycle
• Increased rate of sickness or injuries, especially stress fractures
• Dry skin
• Consistently cold
• Digestive health changed
• Change in sleep quality and quantity

MISTAKEN CUES: HUNGER AND FULLNESS
Hunger and fullness are not always good indicators of optimal fueling—especially for people on the leaner side or on the lower end of the growth and weight chart.

Many times, the brain is not matching the signals of what the body needs, and the stomach gets full before properly nourished. The best way to see if the caloric needs are being met for all situations is logging on an app. (Cronometer is my favorite one so far.)

A common error is when training intensifies, most athletes don’t increase their caloric intake to match. This can only lead to substandard outcomes.

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.

 

To learn more about how to calculate your energy needs, why what you eat matters, and some great meal suggestions,
Click here to download the full June 2021 Issue of Swimming World, available now!

Swimming World June 2021 - Nathan Adrian - A Natural Leader - COVER
[PHOTO CREDIT: TAYLOR BRIEN]


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Swimming World June 2021 Issue

FEATURES

12  |  U.S. OLYMPIC TRIALS PREVIEW
by David Rieder
The fastest swimmers in the United States will be putting their hopes and dreams on the line at the U.S. Olympic Team Trials-Swimming, June 13-20, in Omaha, Neb. If realized, they’ll have the opportunity to perform next month on the world’s grandest stage: the Olympic Games in Tokyo.

22  |  A NATURAL LEADER
by John Lohn
Still producing elite-level performances, Nathan Adrian, now 32 and pursuing his fourth Olympic Games, has the opportunity to further his already lofty reputation. And whenever his days in the sport come to an end, Adrian will be viewed for his excellence in the sport as an athlete, teammate and ambassador.

25  |  NJCAA CHAMPIONSHIPS: QUALITY & QUANTITY
by Andy Ross
That’s the same winning formula that Indian River’s men’s and women’s swimming and diving teams have been using for nearly a half-century at the NJCAA Championships. The Pioneer men now have won 47 straight team titles; the women, 39—and 43 of the past 47.

26  |  TAKEOFF TO TOKYO: A FORGOTTEN STAR
by John Lohn
By all measures, Don Schollander is a legend in the sport, a Hall of Fame talent who was unrivaled in his heyday. Yet, his impact has been lost to a combination of unfortunate timing and modern-day fascination.

29  |  DOMINANCE AND PARITY ON DISPLAY IN TOKYO
by Dan D’Addona
While the U.S. women have dominated international water polo since 2015—winning their second straight Olympics in 2016 plus three World Championships in 2015-17-19—a different men’s champion has emerged at each of the last three major international competitions—Serbia (2016 Olympics), Croatia (2017 Worlds) and Italy (2019 Worlds).

30  |  ISHOF: REMEMBERING THE KALILI BROTHERS—90 YEARS AGO
by Bruce Wigo
As kids who preferred to dive for coins rather than race in a swimming pool, brothers Maiola and Manuella Kalili from Hawaii would eventually become national champions and Olympic silver medalists in 1932.

33  |  NUTRITION: HOW MANY CALORIES SHOULD I EAT?
by Dawn Weatherwax
As long course, Olympics and endurance events get underway, a common question is: “How much do I need to eat?” This is a loaded question—one in which the author will try to simplify.

35  |  MENTAL PREP: BEFORE THE BEEP WITH AMY BILQUIST
by Shoshanna Rutemiller

COACHING

38  |  SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 2)—STROKE CYCLE PHASES
by Rod Havriluk
Swimmers typically decrease non-propulsive time to decrease stroke time, increase stroke rate and swim faster. Research shows that a further decrease in the non-propulsive time is possible and should produce further performance improvement.

40  |  A COACHES’ GUIDE TO  ENERGY SYSTEMS
by Michael J. Stott
In the first of two parts, Swimming World explores the concept of energy systems and how coaches can use them to maximize athlete development and performance.

42  |  SPECIAL SETS: KATIE LEDECKY—RUN-UP TO RIO 2016
by Michael J. Stott
With this month’s Olympic Swimming Trials now upon us, Swimming World takes a back-to-the-future approach to revisit some training done by superstar Katie Ledecky prior to the 2016 U.S. team qualifying meet.

44  |  Q&A WITH COACH  CATHERINE KASE
by Michael J. Stott

45  |  HOW THEY TRAIN  HALEY ANDERSON
by Michael J. Stott

TRAINING

037  |  DRYSIDE TRAINING:  TRAINING AMY BILQUIST
by J.R. Rosania

JUNIOR SWIMMER

47  |  UP & COMERS:  KEELAN COTTER
by Shoshanna Rutemiller

COLUMNS

08  |  A VOICE FOR THE SPORT

11  |   DID YOU KNOW:  ABOUT BUSTER CRABBE?

48  |  GUTTERTALK

49  |  PARTING SHOT

 

Swimming World is now partnered with the International Swimming Hall of Fame. To find out more, visit us at ishof.org