{"id":458904,"date":"2021-01-06T04:00:48","date_gmt":"2021-01-06T11:00:48","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=458904"},"modified":"2021-01-05T15:52:43","modified_gmt":"2021-01-05T22:52:43","slug":"swimming-world-presents-nutrition-if-you-want-to-be-an-olympian-or-world-champion-then-train-like-one-by-dawn-weatherwax","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-nutrition-if-you-want-to-be-an-olympian-or-world-champion-then-train-like-one-by-dawn-weatherwax\/","title":{"rendered":"Swimming World Presents – Nutrition: If You Want To Be An Olympian Or World Champion, Then Train Like One! By Dawn Weatherwax"},"content":{"rendered":"

The latest issue of Swimming World Magazine<\/em><\/span>
\nis now available for download in the<\/span> Swimming World Vault<\/span><\/strong><\/a>!<\/p>\n

Non-Subscribers Can Download This Issue Here <\/span><\/a><\/p>\n

Nutrition: If You Want To Be An Olympian Or World Champion, Then Train Like One!
\n<\/span><\/h2>\n

By Dawn Weatherwax<\/span><\/p>\n

A strong immune system means fewer days out of the water.\u00a0<\/strong><\/p>\n

Top swimmers who medal at major events have one thing in common: they experience less frequent and shorter duration respiratory and gut infections than their competition. Ill health accounts for one-third of all lost training days or performance alterations.<\/p>\n

Sleep, hydration and nutrition quality and amount are the top influencers.<\/p>\n

Athletes need a minimum of nine to 11 hours of sleep on a regular basis to maximize recovery and repair. Lack of continuous sleep weakens the immune system and opens up the opportunity to get sick or injured. It is important that swimmers understand that if \u201clack of time management\u201d is the cause, then they need to re-evaluate their goals.<\/p>\n

Shortage of hydration intake not only impairs performance, but impacts the integrity of the mucosal lining in the gut. A weak gut leads to an increased opportunity to get sick. The goal is to drink a minimum of half your weight in fluid ounces a day plus four to 20 ounces per hour per activity (how much you sweat impacts the amount needed).<\/p>\n

Daily nutrition has the most impact on all aspects of training, especially immunity. However, 75% of athletes chronically undereat or have too much added sugar or saturated fat. Undereating\u2014otherwise known as \u201clow energy availability\u201d\u2014is a significant factor. The body needs to be nourished properly to recover, repair, grow and to do back-to-back trainings optimally.<\/p>\n


\nTo access the full article about nutrition to support a champion-in-training,
\nclick here to download the Swimming World January 2021 issue, available now!<\/a><\/strong><\/span><\/p>\n

\"SW<\/a>[PHOTO BY MINE KASABOGLU\/ISL]<\/p>\n

 <\/p>\n

Get Swimming World Magazine<\/em> and Swimming World Biweekly<\/em> FREE When You<\/span>
\nBecome A Member of the International Swimming Hall of Fame<\/em><\/a><\/span><\/h3>\n

New! 30 Day Membership to ISHOF AND<\/em> Digital Swimming World Subscription for just $10 a month!<\/a><\/span><\/h3>\n

Want more? Get a 1 Year ISHOF Family Membership With Swimming World Print AND<\/em> Digital Subscription<\/span> Order Now!<\/span><\/i><\/a><\/h3>\n

Non-Subscribers can click here to download this issue for only $5.94-<\/strong><\/span><\/a><\/h2>\n

 <\/p>\n

Swimming World Magazine January 2021 Issue<\/span><\/h2>\n

FEATURES<\/p>\n

011<\/span> A YEAR LIKE NONE OTHER<\/strong><\/span>
\nby Dan D\u2019Addona<\/strong>
\nThe top story of 2020\u2014the COVID-19 pandemic\u2014impacted all of the year\u2019s stories in aquatics…from age group, high school, college and Masters competition all the way to the Olympics!<\/p>\n

012<\/span> THE TOP 10 PERFORMANCES OF THE MILLENNIUM\u2019S FIRST 20 YEARS (2000-19)<\/strong><\/span>
\nby John Lohn<\/strong>
\nOne month after we selected the Swimmers of the Millennium (to this point), we have picked the top 10 performances of the millennium\u2019s first 20 years. The swims that were selected were not just based on speed, but carried a certain level of significance or marked a defining moment in the sport.<\/p>\n

020<\/span> TAKING THE ROAD LESS TRAVELED<\/strong><\/span>
\nby David Rieder<\/strong>
\nMichael Andrew has been the target of criticism the last seven-and-a-half years for his decision to turn pro at 14, his unique training style (USRPT), his training plan and more. But he\u2019s also enjoyed success along the way and is ready to move to the next level as he prepares to qualify for the 2021 Olympics.<\/p>\n

024<\/span> WHO \u201cSHOT\u201d THE SWIMMERS?<\/strong><\/span>
\nby Bruce Wigo<\/strong>
\nThis is the first part of a series that highlights an International Swimming Hall of Fame exhibit showing the history of swimming through the eyes of the photojournalists who have covered the aquatic sports for more than 150 years.<\/p>\n

028<\/span> A SHOOTING STAR IN SEOUL<\/strong><\/span>
\nby John Lohn<\/strong>
\nAmerican Matt Biondi had it all. The physique. The pure talent. The inner drive. Add those traits together, and it is no surprise that Matt Biondi\u2014over the span of three Olympiads\u2014cultivated one of the finest careers the sport has ever seen.<\/p>\n

031<\/span> 2020 WORLD & AMERICAN RECORD PROGRESSION<\/strong><\/span>
\ncompiled by Andy Ross<\/strong><\/p>\n

033<\/span> NUTRITION: IF YOU WANT TO BE AN OLYMPIAN OR WORLD CHAMPION, THEN TRAIN LIKE ONE!<\/strong><\/span>
\nby Dawn Weatherwax<\/strong>
\nA strong immune system means fewer days out of the water.<\/p>\n

038<\/span> MENTAL PREP: BEFORE THE BEEP WITH OLIVIA SMOLIGA<\/strong><\/span>
\nby Shoshanna Rutemiller<\/strong><\/p>\n

COACHING<\/p>\n

015<\/span> SELLING PROCESS TO SWIMMERS (Part 1)<\/strong><\/span>
\nby Michael J. Stott<\/strong>
\nIn 1993, Swedish cognitive psychologist Anders Ericsson wrote that greatness wasn\u2019t born, but grown. His ideas later formed the basis for the \u201c10,000-hour rule\u201d described in Malcolm Gladwell\u2019s book, \u201cOutliers\u201d (2008), which holds that it takes roughly 10,000 hours of practice to achieve mastery in a skill or field. Known by the term, \u201cprocess,\u201d to coaches, Swimming World details how they use that learning curve to improve the performance of their swimmers.<\/p>\n

036 SWIMMING TECHNIQUE CONCEPTS: FREESTYLE TECHNIQUE FOR SPRINT AND DISTANCE (Part 1)<\/strong><\/span>
\nby Rod Havriluk<\/strong>
\nMany sources suggest that swimmers use a different freestyle technique for sprint and distance events. However, science (both physics and research) shows us that a swimmer can optimize performance in events of all distances by using the same arm motion with a different arm coordination.<\/p>\n

040<\/span> SPECIAL SETS: TOUGH SETS THE DON SWARTZ WAY<\/strong><\/span>
\nby Michael J. Stott<\/strong>
\nDon Swartz, now at North Bay Aquatics, was Rick DeMont\u2019s coach at Marin Aquatic Club in the early 1970s when he set world records in the 400 and 1500 meter freestyle. The halcyon era was a time of mega yardage being done by the likes of DeMont and fellow Olympians Brian Goodell, Bobby Hackett and Australia\u2019s Steven Holland. When it came to designing tough sets, you could say that Swartz had a front row seat.<\/p>\n

043<\/span> Q&A WITH COACH KATIE ROBINSON<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n

044<\/span> HOW THEY TRAIN MIRIAM GUEVARA<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n

TRAINING<\/p>\n

035<\/span> DRYSIDE TRAINING: RESOLUTIONS FOR SWIMMING FASTER IN 2021!<\/strong><\/span>
\nby J.R. Rosania<\/strong><\/p>\n

JUNIOR SWIMMER<\/p>\n

047<\/span> UP & COMERS: LEVENIA SIM<\/strong><\/span>
\nby Shoshanna Rutemiller<\/strong><\/p>\n

COLUMNS<\/p>\n

008<\/span> A VOICE FOR THE SPORT<\/strong><\/span><\/p>\n

027<\/span> DID YOU KNOW: ABOUT SPORTS CARTOONS?<\/strong><\/span><\/p>\n

042<\/span> THE OFFICIAL WORD<\/strong><\/span><\/p>\n

046<\/span> GUTTERTALK<\/strong><\/span><\/p>\n

048<\/span> PARTING SHOT<\/strong><\/span><\/p>\n

Swimming World is now partnered with the International Swimming Hall of Fame. To find out more, visit us at ishof.org<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

The latest issue of Swimming World Magazine is now available for download in the Swimming World Vault! Non-Subscribers Can Download This Issue Here Nutrition: If You Want To Be An<\/p>\n","protected":false},"author":5977,"featured_media":458906,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,16],"tags":[65449,35682,52096,126569,54417],"class_list":["post-458904","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-swimming-world-magazine","tag-dawn-weatherwax","tag-nutrition","tag-sports-nutrition","tag-swimming-world-january-2021","tag-swimming-world-magazine"],"jetpack_publicize_connections":[],"yoast_head":"\r\nSwimming World Presents - Nutrition: If You Want To Be An Olympian Or World Champion, Then Train Like One! 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