{"id":492720,"date":"2021-12-06T04:00:08","date_gmt":"2021-12-06T11:00:08","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=492720"},"modified":"2021-12-05T19:13:27","modified_gmt":"2021-12-06T02:13:27","slug":"swimming-world-december-2021-presents-nutrition-holiday-intense-training-to-train-hard-you-need-to-eat-hard","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-december-2021-presents-nutrition-holiday-intense-training-to-train-hard-you-need-to-eat-hard\/","title":{"rendered":"Swimming World December 2021 Presents – Nutrition: Holiday\/Intense Training – To Train Hard You Need To Eat Hard!"},"content":{"rendered":"

 <\/p>\n

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

 <\/p>\n

Nutrition: Holiday\/Intense Training – To Train Hard You Need To Eat Hard!<\/span><\/h1>\n

By Dawn Weatherwax<\/p>\n

<\/span><\/p>\n

As you embark on an intense training cycle, don\u2019t forget to plan what you are going to eat and drink to match the change in volume. Many athletes tend to eat the same caloric amount. This will eventually lead to subpar workouts, slower recovery and a greater likelihood of getting sick. This is also a time to maximize nutrients to ensure recovery and keep your immune system strong. Follow these five nutritional steps to optimize your training:<\/p>\n

STEP 1: PLAN! PLAN! PLAN!<\/strong><\/span>
\nPre-plan the week. If you write down what you are going to consume and when, you are 80% more likely you will complete!<\/p>\n


\nSTEP 2: Eat Enough<\/strong><\/span>
\nIncrease caloric needs to match activity. This allows the muscles to recover, repair and refuel for the next workout, and also helps keep the immune system strong. (You can use an app to calculate caloric and activity needs\u2014a cronometer is an app that works well.)<\/p>\n


\nSTEP 3: Aim for 30-40g of Fiber a Day<\/span><\/strong>
\n(without using supplements)<\/span>
\nHigh-fiber foods have numerous nutritional properties and values. Many contain good amounts of vitamin C and zinc. Vitamin C helps strengthen the immune system and protects against germs. Zinc impacts the instruction of protein synthesis and reduces inflammation. Examples of foods that are high in fiber, Vitamin C and zinc:<\/em>
\n\u2022 Fruits: Citrus fruit, cantaloupe, strawberries
\n\u2022 Grains: Quinoa, oatmeal, wheat germ, whole grains, wild rice
\n\u2022 Nuts\/Seeds: Cashews, chia, hemp, pecans, pine nuts, pumpkin, squash
\n\u2022 Lentils, black beans, chick peas, lima beans
\n\u2022 Veg: Starchy\u2014green peas. Non-starchy\u2014spinach, broccoli, peppers (green, orange, red, yellow)<\/p>\n


\nSTEP 4: Get Plenty of Protein Spread Throughout the Day<\/strong> <\/span>
\n(1.2-1.7g\/kg\/BM\/day)<\/span>
\nProtein is not just important for muscle health, but it also impacts immune health. Protein provides the building blocks of the cells that power your immune system.
\nExamples of foods:<\/em>
\n\u2022 Lean meats, seafood (oysters), fish (tilapia), fatty fish (salmon, mackerel)
\n\u2022 Dairy: Yogurt, milk, kefir
\n\u2022 Vegan: Miso, tempeh, tofu<\/p>\n

 <\/p>\n

For more nutrition tips and recipes that support your body during intense training, <\/strong><\/span><\/a>
\nClick here to download the December 2021 issue of Swimming World, available now!<\/span><\/a><\/p>\n

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

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, and she is CEO of Dawn Weatherwax\u2019s Sports Nutrition Academy.
\n<\/em>
\nWeatherwax brings a comprehensive and unique understanding of the athlete\u2019s body\u2014and its nutritional needs\u2014to those interested in achieving specific performance goals and optimal health. She is also the author of \u201cThe Official Snack Guide for Beleaguered Sports Parents,\u201d \u201cThe Complete Idiot\u2019s Guide to Sports Nutrition\u201d and \u201cThe Sports Nutrition Guide for Young Athletes.\u201d<\/em><\/p>\n

\n
\n<\/a>\"Swimming<\/a>[Dressel Photo Courtesy: Rob Schumacher \/ USA Today Sports]<\/a><\/p>\n

 <\/p>\n

Get Swimming World Magazine<\/em> and SW 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

FEATURES<\/p>\n

014 <\/span> 2021 SWIMMERS OF THE YEAR<\/strong><\/span>
\nby Dan D\u2019Addona, Matthew De George, John Lohn and David Rieder
\n<\/strong>World: Caeleb Dressel (Male American) & Emma McKeon (Female Pacific Rim)
\nMale Pacific Rim: Zac Stubblety-Cook
\nFemale American: Katie Ledecky
\nEuropean: Evgeny Rylov & Sarah Sjostrom
\nAfrican: Ahmed Hafnaoui & Tatjana Schoenmaker<\/p>\n

022<\/span> THE TOP 10 PERFORMANCES OF 2021<\/strong><\/span>
\nby John Lohn<\/strong>
\nFive-time Olympic champion Caeleb Dressel heads the list of the best swimming performances produced in 2021, thanks to his world record in the 100 meter butterfly at the Olympic Games in Tokyo. Overall, the top 10 performances consisted of seven women\u2019s efforts and three from the men. A further breakdown reveals seven individual swims and three world record-setting relays.<\/p>\n

025<\/span> HONG KONG HERO<\/strong><\/span>
\nby David Rieder<\/strong>
\nPeople gathered in shopping malls, crowding in front of big screens to watch their national hero race for Olympic medals. Others watched on office conference room TVs, while passengers on the train had their mobile devices tuned to the Tokyo Games. What they saw was Siobhan Haughey become the first and only Olympian from Hong Kong to capture multiple medals\u2014two silvers in the 100 and 200 freestyle.<\/p>\n

032<\/span> ISHOF FEATURE: AQUATOTS MURDER CASE\u2014THE KATHY TONGAY STORY (Part 3)<\/strong><\/span>
\nby Bruce Wigo<\/strong>
\nThis is the final story of a three-part series about \u201cThe Aquatots Murder Case\u201d regarding the death of 5-year-old Kathy Tongay and the subsequent murder charge against her father, Russell. This month\u2019s episode: Russell Tongay\u2019s appeal, life in (and out) of prison, what happened to Kathy\u2019s brother, Bubber, and the impact the case had on age group sports in America.<\/p>\n

044<\/span> NUTRITION: HOLIDAY\/INTENSE TRAINING<\/strong><\/span>
\nby Dawn Weatherwax<\/strong>
\nTo train hard, you need to eat hard! Make sure you put as much emphasis on nutrition and sleep as you would on your workouts.<\/p>\n

COACHING<\/p>\n

036<\/span> COACHING IN A CHANGING ENVIRONMENT (Part 2)<\/strong><\/span>
\nby Michael J. Stott<\/strong>
\nLast month, in Part 1, Swimming World explored how COVID-19 altered swim training as we have known it. This month, we look at some issues and opportunities facing club swimming as it strives to be the sport of choice for a younger generation.<\/p>\n

042 <\/span> SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 6)\u2014THE PUSH PHASE<\/strong><\/span>
\nby Rod Havriluk<\/strong>
\nIn freestyle and butterfly, swimmers typically decrease the push phase time to increase stroke rate and swimming velocity. In doing so, the premature upward motion of the elbows pulls the hands upward and compromises propulsion. Most swimmers can gain additional propulsion on the push phase by pushing the hand backward instead of pulling the hand upward.<\/p>\n

045<\/span> SPECIAL SETS: ZOE DIXON\u2014VERSATILITY IS KEY<\/strong><\/span>
\nby Michael J. Stott<\/strong>
\nZoe Dixon, 2021-22 National Junior Team member, has had quite a year. Swimming for Coach Norm Wright at NOVA of Virginia, the 17-year-old is ranked No. 1 in Virginia and 11th nationally for the Class of 2022, and has committed to the University of Florida.<\/p>\n

047<\/span> Q&A WITH COACH BRENT BOOCK, ELMBROOK SWIM CLUB (Wis.)<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n

048<\/span> HOW THEY TRAIN CAMPBELL STOLL<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n

TRAINING<\/p>\n

041<\/span> DRYSIDE TRAINING: FINISH STRONG<\/strong><\/span>
\nby J.R. Rosania<\/strong><\/p>\n

JUNIOR SWIMMER<\/p>\n

051<\/span> UP & COMERS: THOMAS HEILMAN<\/strong><\/span>
\nby Shoshanna Rutemiller<\/strong><\/p>\n

COLUMNS & SPECIAL SECTIONS<\/strong><\/p>\n

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

013<\/span> DID YOU KNOW: ABOUT THE 1951 PAN AMERICAN GAMES?<\/strong><\/span><\/p>\n

028<\/span> HOLIDAY GIFT GUIDE<\/strong><\/span><\/p>\n

050<\/span> HASTY HIGH POINTERS<\/strong><\/span><\/p>\n

052<\/span> GUTTERTALK<\/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: Holiday\/Intense Training – To<\/p>\n","protected":false},"author":5977,"featured_media":488581,"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":[65449,35682,129819,54417],"class_list":["post-492720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-swimming-world-magazine","tag-dawn-weatherwax","tag-nutrition","tag-swimming-world-december-2021","tag-swimming-world-magazine"],"jetpack_publicize_connections":[],"yoast_head":"\r\nNutrition: Holiday\/Intense Training - 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