{"id":516018,"date":"2022-11-07T15:31:38","date_gmt":"2022-11-07T22:31:38","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=516018"},"modified":"2022-11-07T15:31:38","modified_gmt":"2022-11-07T22:31:38","slug":"nutrition-striking-while-its-hot","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/nutrition-striking-while-its-hot\/","title":{"rendered":"Nutrition: Striking While It’s Hot"},"content":{"rendered":"

Striking While It’s Hot: Boosting Immunity at the Right Time\u00a0<\/strong><\/p>\n

By Dawn Weatherwax RD, LD, ATC, CSCS<\/strong><\/p>\n

The goal while training is to stay healthy, remain injury-free and recover strong. This allows the opportunity to get the best out of your competition potential! However, sometimes athletes can do everything right on their hydration, nutrition and sleep goals, but still find themselves getting the sniffles or starting to feel under the weather.<\/p>\n

Is there anything that can be done to help athletes when this occurs? Believe it or not, there is!<\/p>\n

 <\/p>\n

DAILY CHECKLIST<\/p>\n

First, let\u2019s recap what an athlete should be doing daily to amplify health and immunity:<\/p>\n

1. Eating enough and reaching 100% vitamins A, E, & C, D (food\/ supplementation). Daily nutrition has the most impact on all aspects of training, especially immunity.<\/strong> However, 75% of athletes chronically undereat or have too much added sugar or saturated fat. Undereating (otherwise known as \u201clow energy availability\u201d) is a significant factor. The body needs to be nourished properly to recover, repair, grow and to do back-to-back trainings optimally. Carbohydrates, protein and healthy fats are involved in a variety of immune processes.<\/p>\n

2. Optimal fluid intake.<\/strong> 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.<\/p>\n

3. Daily pre\/probiotic food\/supplementation<\/strong>. Probiotics impact the health of our gut microbiome. A healthy gut impacts how well we fight illness.<\/p>\n

4. Sleeping well<\/strong>. Lack of continuous sleep weakens the immune system and opens up the opportunity to get sick or injured.<\/p>\n

 <\/p>\n

NEXT STEPS (Within 24 hours of cold or flu symptoms)<\/p>\n

The following reduces duration and intensity:<\/p>\n

1. Vitamin C<\/strong> impacts inflammation, kills bacteria and fights infections. The goal is to add 500-1,000 mg of vitamin C a day via supplementation for the duration of the symptoms.<\/p>\n

2. Zinc<\/strong> is an essential mineral for wound healing and immune system function. It has been shown to shorten common colds by around 33%. The target is 75 mg\/day of elemental zinc. Better to take in 2-4 dosages throughout the day to avoid nausea. Zinc lozenges, tablets or capsules are the most common forms of supplementation. (Do not continue to take after 7-10 days if symptoms persist. High levels of zinc interfere with copper absorption.)\u00a0<\/em><\/p>\n

 <\/p>\n

SUMMARY<\/p>\n

Sometimes athletes can do everything right, but still get sick. The goal is to minimize the illness duration and intensity to have negligible impact on training and performance outcomes. I highly recommend that athletes have an \u201cimmune kit\u201d available since it usually strikes at inconvenient periods of time.<\/p>\n

* * *<\/p>\n

This article and the following sample menu are educational only and should not be used in place of medical advice.<\/em><\/p>\n

3,000-CALORIE TRAINING MENU<\/p>\n

Pre-Swim Practice (4:30-5:15 a.m.)<\/p>\n

2 slicesBrownberry\u00ae organic thin-sliced 22 whole grains & seeds bread<\/p>\n

2 T Natural nut or seed butter<\/p>\n

1\/2 Banana (sliced)<\/p>\n

1 Grapefruit or large orange<\/p>\n

16 oz Water<\/p>\n

Training (5:30-6:45 a.m.)<\/p>\n

4-16 oz Water an hour (amount needed depends on sweat rate)<\/p>\n

Breakfast (6-7:30 a.m.)<\/p>\n

Egg Sandwich:<\/p>\n

1 Dave\u2019s Killer English Muffin<\/p>\n

3 Whole eggs, cooked with 1 chopped bell pepper and 1\/2 cup spinach or 3-Veggies Made Great\u00ae (freezer section & GF) mushroom & cheese frittata<\/p>\n

1 Sliced Canadian bacon or vegan\/1 oz cheese<\/p>\n

2 Kiwi<\/p>\n

16 oz Water<\/p>\n

Lunch (11 a.m.-12:45 p.m.)<\/p>\n

2 oz Mary\u2019s Gone Crackers\u2122 (GF)<\/p>\n

2 oz Lean turkey<\/p>\n

1 oz Lean ham<\/p>\n

1 oz Provolone<\/p>\n

1 oz Cheddar cheese<\/p>\n

1\/4 cup Sliced cucumbers<\/p>\n

1-1\/2 cup Grapes<\/p>\n

2 cups Snow peas<\/p>\n

1\/3 cup Hummus or Chosen\u00ae Classic Guacamole<\/p>\n

16 oz Water or Origin\u2122 Sparkling Berries America Spring Water<\/p>\n

Afternoon Snack (2-3:30 p.m.)<\/p>\n

1 Garden of Life high-performance bar<\/p>\n

Trailmix:<\/p>\n

1\/8 cup Raw almonds<\/p>\n

1\/8 cup Pepita seeds<\/p>\n

1\/8 cup Golden raisins<\/p>\n

1 T Cacao nibs<\/p>\n

1 T Dried cranberries<\/p>\n

16 oz Water or blackberry raspberry hibiscus Bigelow Botanicals\u2122 Cold Water Infusion tea bag<\/p>\n

Training (3:30-5:30 p.m.)<\/p>\n

10-20 oz Water an hour with one NUUN tablet (optional) per 20 oz<\/p>\n

Post recovery within 30-45 min: 10-20 oz chocolate milk\/soy milk or Clif Builder Bar (If you can have dinner within that time, then no need for this snack)<\/em><\/p>\n

Evening Meal (6-7 p.m.)<\/p>\n

3-6 oz Salmon<\/p>\n

1-2 cups Asparagus<\/p>\n

1 T Olive oil or non-GMO canola oil<\/p>\n

1 cup Red potatoes with garlic<\/p>\n

1 tsp Land o Lakes\u00ae butter with olive oil & sea salt<\/p>\n

16 oz Water<\/p>\n

Evening Snack (8-10 p.m.)<\/p>\n

1 Okios\u00ae Triple Zero 20 g protein or Kite Hills\u00ae New Recipe Greek-Style yogurt 17 g protein<\/p>\n

1 cup Raspberries<\/p>\n

2 T Post\u00ae Grape Nuts<\/p>\n

1\/4 cup Salted pepitas seeds<\/p>\n

 <\/p>\n

Dawn Weatherwax (RD, LD, ATC, CSCS) is a registered\/licensed dietitian with a specialty in sports nutrition and founder of Sports Nutrition 2Go and Dawn Weatherwax Sports Nutrition Academy. She has been working with swimmers for over 25 years and has launched an online nutrition program for swimmers at Dawnweatherwax.com. In addition, she is an athletic trainer with a certification in strength and conditioning from The National Strength and Conditioning Association.<\/p>\n","protected":false},"excerpt":{"rendered":"

Striking While It’s Hot: Boosting Immunity at the Right Time\u00a0 By Dawn Weatherwax RD, LD, ATC, CSCS The goal while training is to stay healthy, remain injury-free and recover strong.<\/p>\n","protected":false},"author":93376,"featured_media":516023,"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":[129810],"tags":[70199,129807],"class_list":["post-516018","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dawn-weatherwax-sports-nutrition-academy","tag-athlete-nutrition","tag-dawn-weatherwax-sports-nutrition-academy"],"jetpack_publicize_connections":[],"yoast_head":"\r\nNutrition: Striking While It's Hot - Swimming World<\/title>\r\n<meta name=\"description\" content=\"The goal while training is to stay healthy, remain injury-free and recover strong. 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