Supplements for swimming: although it may be understood that supplements are intended for non-marine sports, good nutrition and supplementation is also key for those sports that take place in the water, due to the demanding requirements that swimmers have when practising this sport.
Do you know which are the most demanded supplements by swimmers? Take a look at the following post we have prepared.
Do you practise swimming as a regular sport? Take care of your diet and nutrition in detail.
What should a swimmer eat?
As for all people who do sport, the basis of sporting performance is based on correct nutrition, good rest and careful training. For a sport like swimming, where a large number of the body’s muscles are involved, the right diet and nutrition are key.
Do you know what you should eat if you are a swimmer? Some of the nutrients that should not be missing in your daily diet are:
- Carbohydrates: which you can add through pulses, cereals or potatoes. Add energy for your workouts.
- Proteins: to help in the recovery and construction of muscle fibres. Eggs, dairy products or chicken are the best food sources.
- Healthy fats: which you can ingest through oily fish or also through certain fruits and nuts.
It is important to get into the habit of drinking, even if you don’t feel thirsty. It is a common misconception that being in the pool does not dehydrate you. Hydrate before, during and after training with water and sports drinks to compensate for water, glycogen and mineral losses.
In addition to natural sources, food supplements will become your daily ally, in order to complete your daily nutrition: vitamins, minerals, proteins, amino acids, carbohydrates…
Nutritional requirements of a swimmer
An important aspect, if training is fundamental for improving sporting performance, so is a good diet, which will allow you to give the best of yourself and progress in the pool or the sea.
The right nutrition can contribute to more than 60% of the personal progress you can achieve through daily training.
What are the nutrient requirements of a swimmer?
If we are talking about an amateur swimmer, a daily intake of no more than 55 kcal per kilogram per day will be necessary, distributed as follows:
- Carbohydrates: 3 to 6 g per kg per day.
- Protein: 1.5 to 1.7 g per kg per day.
- Fats: 1 to 2 g per kg per day.
Supplements will complement the daily nutrition of swimmers, covering possible deficiencies that the natural diet cannot reach, as well as supporting muscle recovery after training and competitions in the sea or pool.
Are you sure what to take and where to buy the best sports supplements for swimming? Here’s a quick guide to help you complete your diet to help you achieve your best sporting results.
These are key nutrients to get the energy you need before a full workout in the water, as well as to complete the start of optimal post-exercise recovery.
You have the option of recipes made with oatmeal that you can incorporate into your pre-workout breakfast on the water.
However, the easiest options to take are found in swimming supplement formulas such as those developed by our HSN R&D team, which are easy to assimilate and palatable.
Evoenergy Gel by HSN, an ally for the great olympic champion Saúl Craviotto.
Do you want to know more? Here are some recommendations in different formats: bars, gels, powder for drinks…
- Evoenergy Gel: single-dose 50g carbohydrate gel with vitamin C, potassium and sodium.
- Evocarbs 2.0: powdered formula with carbohydrates and electrolytes, being an important source of magnesium. You can take it before or after training in drink format.
- Evogummy Recovery Gummy Bar: 30g bar made from natural apple paste, rich in L-glutamine and L-carnitine L-tartrate.
- Energy Bar Flapjack: 100g oat flakes bar, with natural fruit and nuts.
- Maltodextrin: raw format without corn flavour. Make your own drink or create your own formulas.
Replenish carbs with jelly beans? Choose Evogummy Bar by HSN.
As the supplement with the most studies on its contribution to sports performance behind it, creatine is also an important supplement for swimmers.
At HSN you have options in different formats, with which to add creatine to your supplementation routine if you practise swimming, we have specialised and trusted brands that contribute to offering the best solution. Among them is our Raw Series line, a brand made with the highest quality raw materials on the international market.
This is a non-essential amino acid synthesised by the liver, which, together with histidine, forms the dipeptide carnosine. With the correct supplementation of beta-alanine, we can increase carnosine at a muscular level with its beneficial consequences for all those who practice swimming. Its ergogenic effect concentrates on reducing fatigue thanks to the improvement of the capping capacity at an intramuscular level.
Among the best-rated supplements, you will find Beta-Alanine Powder from Raw Series, with no additives and suitable for vegans and vegetarians. If, on the other hand, you want it in tablet form, we have Beta-Alanine 1.000 mg, available, with vitamin B3 to help reduce tiredness and fatigue. You can find out more supplements on our website HSNstore.eu.
Creatine Monohydrate, a leading supplement also for water sports.
Whey Protein o Clear Whey
Whey protein contributes to maintaining and gaining muscle mass, as well as to normal bone maintenance.
For swimmers, the intake of protein as a macronutrient is key, with whey protein or any other protein source being important to complete the basic nutritional requirements of an athlete.
One of the options would be the concentrated, isolated or hydrolysed whey protein that we offer you at HSN, either through single formulas or in raw format. Don’t you know the different options yet? Here are some of the best rated by our users:
Evowhey Protein 2.0, enjoy more than 30 different flavours.
If you follow a vegan or vegetarian diet, you can also opt for the vegan protein options, from different vegetable sources. Don’t miss out on any of them.
A healthy refreshment? Evoclear Hydro by HSN.
Vitamins and minerals
Supplement your nutritional requirements with the most important vitamins and minerals, which are key to normal body functions, even more important when it comes to sport.
Vitamins such as C and E are recognised by the EFSA as helping to reduce muscle damage after sport. In addition, swimmers are often deficient in vitamin D, the sunshine vitamin, especially at times of the year when we spend fewer hours exposed to sunlight.
Multivitamin specific for men and women EssentialSeries de HSN.
Don’t miss the Evovits formula by SportSeries, as a multivitamin at the best price on the market. In addition, if you are looking for a specific and distinctive formula for men and women, given that each sex has different needs and deficiencies, you can choose Men’s or Women’s Care, specific multivitamins developed by HSN R&D&I.
Do you know what recovery products are? They are formulas for athletes to support them, nutritionally speaking, in their recovery after training and competitions.
They are products rich in carbohydrates, proteins and minerals; nutrients that the body needs to replenish after sports practice, in order to have the muscles ready for the following days’ sessions.
Do you know how to recover after your swimming training sessions? Take our advice.
When should a swimmer take supplements?
Now that you know what supplements you can supplement your diet with, we’d like to give you a little practical guide on when to take them.
The aim? For you to give your best in the pool or open water:
You can either take an Evoenergy gel (with the option of gels with caffeine and guarana available) or Evocarbs 2.0 in drink format with water. Both options will give you the energy you need for the session thanks to the carbohydrate loading provided.
You can take a break during your sessions to hydrate. A good option is the Evotonic, formula, a key isotonic for electrolyte replenishment during sport. You can also continue taking Evocarbs 2.0 as a second option.
It’s time to get the optimal nutrients for a better and faster recovery, key to be in optimal muscle condition for the next workout.
Among the options, the most complete is Evorecovery, although you can also opt for an Evogummy and a whey protein shake (Evowhey Protein 2.0 or Evolate 2.0). The aim is to ingest carbohydrates and protein to restore muscle glycogen and support the rebuilding of muscle fibres.
Go for your goals in the water!
References used in the article:
- Stellingwerff et al., (2011). Nutrition for power sports: Middle-distance running, track cycling, rowing, canoeing/kayaking and swimming. Journal of Sports Science.
- Shaw et al., (2014). Nutrition for Swimming. International Journal of Sport Nutrition and Exercise Metabolism.
Other must-read HSN content:
- The use of supplements in other sports: football, padel, rugby or the case of professional basketball.
- What quality certifications does the HSN factory have?