Swimming World October 2021 - Nutrition - Know Thyself

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By Dawn Weatherwax

Knowing your body composition will help you swim faster and stay healthier.

As athletes begin a new season and set goals, it is important to know their composition. Goal setting is an important part of the process. Certain body fat-to-muscle ratio is certainly related to athletic performance. Proper muscle mass increases strength, power, agility and speed.

The American College of Sports recommends the following body fat percentage for women and men:

However, to gain lean muscle, it is not just about exercise protocol, but diet intake and time.

Studies show that three out of four student-athletes may not get enough food. It also shows that 70% of women and 73% of men are not getting enough calories… Only 81% of women and 90% of men are consuming enough carbohydrates… and 68% of women and 81% of men are not getting enough protein based on USDA guidelines, athletic guidelines You are eating.

Salt, saturated fats, saturated fats and cholesterol drinks often outperform even the most basic of diets.
To help achieve goals, athletes need to know their body composition. But body composition is much higher than body fat percentage. Here are some ways in which the standard can be used.

Know your body fat percentage…

1. Creates goals for the season – Nutrition and exercise will be adjusted based on future test results.

2. It helps an athlete get the type of fat they need – If an athlete has high body fat, they often have fewer calories and less carbohydrates. The opposite is true if the athlete has low body fat. Because they are overweight, they often need a lot of calories and carbohydrates.

3. Measures the effectiveness of training and nutrition strategies

4. Evaluates both body weight and body fat – some athletes need to gain muscle, others need to lose body fat, and some need to do both. This provides a scientific approach to where to go. Measurement is not a good tool. For example, one athlete showed that after working out, he would gain eight pounds of muscle and lose five pounds of fat. That’s crazy because they weigh three extra pounds.

5. Guaranteed when needed – Some athletes believe they are gaining weight, gaining weight. Athletes can exchange fat as much as they gain muscle, so the measurement does not indicate positive exchanges.

To read more about eating and eating body composition to find suitable body composition numbers,
Click here to download the full October issue of Pool World Magazine, now available!

Dawn Weatherwax (RD, CSSD, LD, ATC, CSCS) specializes in sports nutrition and sports nutritionist 2Go is a founder / registered dietitian. She is a board-certified specialist in sports nutrition, one of the leading professional sports nutrition standards in the United States. In addition, she is an athletic trainer with a certificate of strength and certification from the National Strength and Conditioning Association, and is the CEO of Dawn Weatherwax Sports Nutrition Academy.

Weatherwax provides the athlete’s body – and its nutritional needs – with a general and unique understanding of specific performance goals and those who want to achieve good health. She is the author of “Official Snack Guide for Overcrowded Sports Parents”, “Complete Edot Guide for Sports Nutrition” and “Sports Nutrition Guide for Young Athletes.”

Swimming World October 2021 - David Popovich - New Boy on the Block - Cover[PHOTO BY GEORGIO SCALIA / DEEPBLUEMEDIA]

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010 Olympic “Quadrem” – Look back and look ahead
By David Reader
The world of swimming reflects the past five years since the last Olympics in Rio and ponders the next three years until Paris 2024.

014 The Canadian Crisis
By Matthew de George
Swimmers from Canada did more than expected at the Tokyo Games. And the Canadian delegation showed that the future is as bright as it is now, with talented young talent on both sides of the competition.

020 Ishoff’s Behavior – The Case of the Stones – The Story of Kathy Tongtai (Part 1)
By Bruce Wigo
It is doubtful that in the history of water history there is an example of parents being insulted like “Little Kathy Tongai.”

024 Expect great things!
By John Lon
David Popovich was just 17 years old, but he seems ready to follow the path of Romanian independence.

031 Diet – Get to know yourself
By Dawn Weatherwax
Knowing your body composition will help you swim faster and stay healthier.


029 Basic Dryland Training
By Michael J. Stot
Strengthened, sustained strength and reinforcement program provides quality complementary in-pool training to help make pools stronger and faster. Ron and Rich Blanc, coaches at Santa Margarita Catholic High School in Southern California, are taking part in a rigorous training program that helped make the girls and boys’ teams national teams.

030 Common sense of weight class
By JR Rosania

Hepplex, a performance-enhancing company that specializes in multi-sport athletes around the world, is courtesy of fitness scientist J. R. Rossania.

034 Concepts of Swimming Techniques – Improving Swimming Pool (Part 5) – Facilitating Equipment Recovery Space
By Rod Havrilek
It is possible to increase the speed of swimming by increasing the maximum time in static stages (introduction and recovery). This article summarizes strategies to reduce the recovery time of the four stripes.

045 Questions and Answers with Coaches Ron and Rich Black
By Michael J. Stot

By Michael J. Stot


033 Dry Training – Back to Basics (Part 1)
By JR Rosania

Junior pool

044 Up and coming – Marian (MJ) Nielsen
By Shosha and Rutemler

Columns and special sections

008 For the sound of the sport

009 Did you know?

016 Holiday Gift Guide

036 Prepare a school director


049 Divide shot

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