{"id":468425,"date":"2021-04-06T10:00:05","date_gmt":"2021-04-06T17:00:05","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=468425"},"modified":"2021-11-17T13:39:32","modified_gmt":"2021-11-17T20:39:32","slug":"swimming-world-presents-fueling-for-competition-know-what-when-and-how-much","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-fueling-for-competition-know-what-when-and-how-much\/","title":{"rendered":"Swimming World Presents – Fueling For Competition: Know What, When, and How Much"},"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

Fueling For Competition: Know What, When, and How Much<\/span><\/h1>\n

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

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.<\/strong><\/p>\n

Step 1. Maximize your Daily Sports Nutrition Regimen<\/span><\/strong>
\nWhat 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, \u201cTo Be an Olympian or World Champion, You Need to Train Like One,\u201d and SW February, \u201cTo Be the Best, You Need to Eat the Best.\u201d)<\/p>\n

Step 2. Use Practices and Minor Competitions\/Events to Formulate a Winning Plan<\/span><\/strong>
\nThe 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 \u201csubpar\u201d workout than an awful performance. Athletes know they mastered it when they don\u2019t have to think much about it!<\/p>\n

Step 3. Eat Enough<\/span><\/strong>
\nMany athletes get nervous, have stomach distress, get caught up in the event or do not have a designed sports nutrition event plan\u2014all 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!<\/p>\n

Step 4. Hydrate<\/span><\/strong>
\nBeing 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<\/a>, \u201cTo Be the Best, You Need to Eat the Best,\u201d for suggested amounts.)<\/p>\n

Step 5. Avoid New Items around Event Time<\/span><\/strong>
\nAvoid trying new food or beverages a day or two prior and during the big event. Athletes don\u2019t want to take a chance that anything will not digest well.<\/p>\n

To read more tips on nutrition before, during, and after an event, and for delicious meal ideas,<\/strong><\/span><\/a>
\nCheck out the full issue of Swimming World’s April 2021 issue, click here to download now!<\/strong><\/span><\/a><\/p>\n

\"Swimming<\/a><\/p>\n

[PHOTO CREDIT: MINE KASAPOGLU\/ISL]<\/p>\n

Get Swimming World Magazine<\/em> and Swimming World Biweekly<\/em> FREE When You<\/span>
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Non-Subscribers can click here to download this issue for only $5.94<\/strong><\/span><\/a><\/h2>\n

<\/h1>\n

Swimming World April 2021 Issue<\/span><\/h1>\n

FEATURES<\/p>\n

012 A PANDEMIC PERSPECTIVE FROM MASTERS SWIMMIN<\/span>G<\/strong>
\nby Dan D\u2019Addona<\/strong>
\nMasters 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.<\/p>\n

017 DEATH, TAXES…AND INDIAN RIVER!<\/strong><\/span>
\nby Andy Ross<\/strong>
\nIndian River State College will be shooting for its 47th straight men\u2019s and 39th consecutive women\u2019s NJCAA team titles.<\/p>\n

018 TAKEOFF TO TOKYO: SPRINT TSAR<\/strong><\/span>
\nby John Lohn<\/strong>
\nAs Swimming World continues its \u201cTakeoff to Tokyo\u201d series, the opportunity to examine the career of Russia\u2019s Alexander Popov\u2014accomplishments and approach\u2014is the chance to pay tribute to a man who might be the greatest sprinter the sport has ever seen.<\/p>\n

021 COUNT ON CHINA<\/strong><\/span>
\nby Dan D\u2019Addona<\/strong>
\nBased on the results of the last eight Olympics\u2014and the most recent World Championships held two years ago\u2014China would be a good bet to once again dominate the diving competition, July 23-Aug. 8, at the 2021 Games in Tokyo.<\/p>\n

022 EVER THE COMPETITOR<\/strong><\/span>
\nby David Rieder<\/strong>
\nFive 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\u2019s still a winner, a dominant force in sprint breaststroke.<\/p>\n

025 THE GREATEST OF THEIR GENERATION<\/strong><\/span>
\nby Bruce Wigo<\/strong>
\nThe General Slocum steamship disaster\u00a0 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.<\/p>\n

028 NUTRITION: FUELING FOR COMPETITION\u2014THE \u201cCHERRY ON TOP!\u201d<\/strong><\/span>
\nby Dawn Weatherwax<\/strong>
\nAthletes 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.<\/p>\n

COACHING<\/p>\n

014 FAST AND FURIOUS<\/strong><\/span>
\nby Michael J. Stott<\/strong>
\nCollege 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.<\/p>\n

038 SWIMMING TECHNIQUE CONCEPTS: APPLYING MECHANICAL PRINCIPLES TO IMPROVE SWIMMING TECHNIQUE<\/strong><\/span>
\nby Rod Havriluk<\/strong>
\nMany 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.<\/p>\n

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

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

TRAINING<\/p>\n

037 DRYSIDE TRAINING: PUSHING POWER<\/strong><\/span>
\nby J.R. Rosania<\/strong><\/p>\n

JUNIOR SWIMMER<\/p>\n

040 GOLDMINDS:\u00a0 LEARN HOW TO BE A RACER<\/strong><\/span>
\nby Wayne Goldsmith<\/strong>
\nIt\u2019s 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.<\/p>\n

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

COLUMNS & SPECIAL SECTIONS<\/p>\n

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

011 DID YOU KNOW: ABOUT THE STORY OF THE AUMAKUA?<\/strong><\/span><\/p>\n

030 2021 SWIM CAMP DIRECTORY<\/strong><\/span><\/p>\n

046 DADS ON DECK: BRENT BILQUIST<\/strong><\/span><\/p>\n

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

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