The world of swimming January 2022 – Nutrition

The world of swimming January 2022 – Nutrition

The latest issue of Swimming World Magazine
is now available for download in Swimming World Vault!

Non-subscribers can download this issue here

By Dawn Weatherwax, RD, CSSD, LD, ATC, CSCS

Bone broth is a home remedy that is worth adding, whether you live in a cold or hot climate.

Bone broth has been around for thousands of years! It is known to be used when feeling under the weather, but can certainly be integrated daily.

WHAT IS BONE BOURTH?
Bone broth is easy to digest, nutritious, rich in flavor and boosts healing. They are made from beef, chicken, fish, lamb and more. The smoldering effect of the parts releases healing compounds and minerals (see box to the right), which have been shown to help with poor intestinal health, joint well-being, strengthening the immune system, detoxifying agent and have a positive effect on muscle tissue, bone, circulation, metabolism and wound healing.
Pay attention to fraudsters. Stocks, meat flavors and bouillon cubes are not the same. Ideally, you will make this recipe from scratch. For beef broth, use grass-fed or organic bones, and for chicken, just use the carcass and bones.

HEALING COMPOUNDS AND MINERALS
• Amino acids
• Arginine
• Calcium
• Chondroitin sulfate
• Collagen
• Gelatin
• Glycine
• Glucosamine
• Glutamine
• Glutathione
• Magnesium
• Phosphorus
• Potassium
• Proline
• Silicon
• Sulfur
• And other v

HOW TO DO IT
For the classic bone broth recipe, the essentials are bone, fat, meat, vegetables and water. Here’s how to fry the bones to make your own bone broth, using either chicken or beef broth based on your preferences. The recipe guide is by Dr. Ax (DrAxe.com):

Put bones in a large saucepan or slow cooker and cover with water.

2. Add two tablespoons of apple cider vinegar to the water before cooking. This helps to extract important nutrients from the bones.

Fill the pan or slow cooker with filtered water. Leave plenty of room for the water to boil.

4. Heat slowly. Bring to a boil, then reduce the heat to simmer for at least six hours. Remove scum as it occurs.

5. Boil slowly and over low heat. Chicken legs can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow cooking time is necessary to fully extract the nutrients in and around the bone.

6. You can also add vegetables, such as onions, garlic, carrots and celery, for added nutritional value.

After boiling in the slow cooker, the broth cools and a layer of fat hardens on top. This layer protects the broth below. Discard this layer first when you are going to eat the broth.

Of course, if you just do not have the time, you can buy bone broth protein powders or capsules. Dr. Ax / Ancient Nutrition Bone Broth Protein is a good brand.

To continue reading more about the benefits of bone broth as well as delicious recipes including it,
Click here to download the full January issue of Swimming World Magazine, available now!

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FEATURES

012 THE 5 TOP STORIES IN 2021
by David Rieder
While the pandemic and its massive effects on the sport were the lone top story in 2020, the action in the pool returned to the center in 2021. Not surprisingly, the focus of this year’s top stories is centered around Tokyo, where the Olympics produced some amazing performances and historic results.

016 ATHLETES OF THE YEAR 2021
by Dan D’Addona and Matthew De George

  • Diving: Shi Tingmao, China & Xie Siyi, China
  • Artistic swimming: Svetlana Kolesnichenko & Svetlana Romashina, Russia
  • Water Polo: Maddie Musselman, USA & Filip Filipovic, Serbia
  • Paralympic Games: Jessica Long, USA & Maksym Krypac, Serbia

018 THE GREATEST RECTORS OF THE WORLD IN HISTORY
by John Lohn
As the 2022 campaign kicks off, Swimming World decided to look at the biggest world records in history. No, this is not a perfect science, but the eight records presented are – ordinary and simple – spectacular in nature and deserve the recognition of all time.

020 ISHOF FUNCTION: REMEMBER SAN FRANCISCO’S SUTRO BATH
by Bruce Wigo
Located on the ocean side of the southern entrance to the San Francisco Bay’s Golden Gate, the Sutro Baths – built in the 1890s by Adolph Sutro and eventually destroyed in the 1960s – was the world’s largest indoor swimming facility and one of the most amazing recreational and entertainment options. complexes ever built.

024 2021 WORLD AND AMERICAN RECORD PROGRESSION
by David Rieder

026 SWIMMING AGAINST BIG
by David Rieder
Australia’s Ariarne Titmus beat Katie Ledecky, history’s greatest female distance swimmer, at the World Championships in 2019. She repeated the feat last summer at the Tokyo Olympics, and now she’s aiming to reach even more challenging goals.

029 NUTRITION: COOLED INTO THE BONE
by Dawn Weatherwax
Bone broth is a home remedy worth adding, whether you live in a cold or hot climate.

034 MENTAL PREPARATION: BEFORE BEEPING WITH MAX McHUGH
by Shoshanna Rutemiller

COACHING

032 SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING THE SWIMMING PROPERTY (Part 7) – OPTIMAL BATTLE CYCLE FOR SUMMER FULL AND FREESTYLE
by Rod Havriluk
A swimmer who takes full advantage of the propulsion phase and eliminates wasted time on the non-propulsive phase can optimize the stroke cycle time. This article presents optimal times for both the propulsive and non-propulsive phase of butterfly and freestyle with similarly predicted performance improvements.

036 COLLEGE SWIMMING POST-COVID
by Michael J. Stott
College swim coaches from across the country give their thoughts on how COVID has impacted their sport.

042 SPECIAL KIT: LETITIA SIM — DYNAMITE TALENT FROM TNT SWIMMING
by Michael J. Stott
Coach Jan Mittemeyer shares some sets he has given to Letitia Sim and her other senior swimmers at TNT Swimming in Daphne, Ala. Sim, now swimming for Michigan, was the 2021 No. 1 ranked recruiter from Alabama and 15th nationally.

043 Q&A WITH COACH BRENT ARCKEY, SARASOTA SHARKS (Fla.)
by Michael J. Stott

044 HOW TO TRAIN OLYMPIC SILVER MEDAL EMMA WEYANT
by Michael J. Stott

EDUCATION

031 TRAINING: READY, READY, RUN!
by JR Rosania
With the new year, it’s time to think about what lies ahead and how to start preparing for winter and early spring races. This month’s dryland article focuses on exercises for each stroke and some explosive and core training exercises.

JUNIOR SWIMMING

039 GOLDMINDS: THE ART OF SWIMMING
by Wayne Goldsmith
The key to fast swimming is to follow the coach’s guidance and guidance, but it is also important to choose and make the training special and unique just for you.

047 UP & COMERS: MAXIMUS WILLIAMSON
by Shoshanna Rutemiller

COLUMNS

008 A VOICE FOR SPORT

009 DID YOU KNOW: ABOUT OSCAR NORIN, THE WORLD CHAMPION SKIVING?

041 THE OFFICIAL WORD

046 MOMS TO MEETS: BETH CURTISS

048 GUTTERTALK

049 DISCOUNT

Swimming World has now partnered with the International Swimming Hall of Fame.
To find out more, visit us at ishof.org

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