Proper nutrition should be any swimmer's foundation. But strategic supplementation can provide that extra competitive edge when used appropriately. This definitive guide examines the top science-backed supplements for swimmers and offers insights into optimal usage.
Whey and Casein Protein
Benefits: Whey protein is rapidly absorbed, making it ideal for post-workout consumption to aid muscle building, repair, and recovery. Casein digests more slowly, providing a sustained release of amino acids to maintain protein synthesis overnight as you sleep.
Recommended Use: Consume a post-workout shake with 20-30g of high-quality whey or casein protein within 30 minutes after swim sessions. Casein may be preferred before bed.
Creatine Monohydrate
Benefits: Creatine boosts strength, power, and lean muscle mass by increasing phosphocreatine stores to maximize cellular energy. This can enhance sprint speed and power off the blocks and walls.
Recommended Use: The loading phase can be achieved in two ways. The first recommends dosing 3 g of creatine per day for 30 days. The second, much more popular, indicates taking 20 g of creatine for 4-7 days.
Maintaining increased creatine levels in muscles is achieved by taking the supplement in a dose of 2-3 g daily. Stay well-hydrated.
Fish Oil
Benefits: The anti-inflammatory omega-3 fatty acids EPA and DHA support joint health, heart function, immunity, and recovery. They help counter chronic inflammation from high-volume training.
Recommended Use: Look for pharmaceutical-grade supplements with at least 30% EPA/DHA. Take 2-3g daily with food to increase absorption and minimize fishy burps.
Probiotics
Benefits: Replenish healthy gut bacteria which can be compromised by chlorine exposure, travel, and heavy training stress. Support improved digestion, immunity, and micronutrient absorption.
Recommended Use: Look for broad-spectrum blends with at least 10 billion CFUs per serving. Consume one serving daily, away from protein powder or pre-workout supplements, which can degrade probiotic bacteria.
Beta-Alanine
Benefits: Increases carnosine levels which clear lactic acid buildup, buffering fatigue and enhancing high-intensity performance during sprint sets.
Recommended Use: Look for pharmaceutical-grade beta-alanine in sustained-release or buffered forms, which reduce tingling side effects. Take 2-5g daily for at least 2 weeks to saturate muscle carnosine levels.
Vitamin D3
Benefits: Many swimmers are deficient in the "sunshine vitamin", which benefits bone health, immunity, physical performance, and mental wellbeing.
Recommended Use: Get blood 25(OH)D levels tested regularly. If below 30 ng/mL, supplement with 2000-5000IU of D3 daily, with higher doses under medical guidance.
Iron
Benefits: Iron is critical for transporting oxygen throughout the body and to working muscles during training. Female swimmers are at high risk of deficiency.
Recommended Use: Test serum ferritin levels. Under medical supervision, supplement with iron bisglycinate, starting at 25-45mg elemental iron daily for deficiency.
Calcium
Benefits: Supports bone health, which can be weakened by swimming's non-weight-bearing nature and Vitamin D supplementation.
Recommended Use: Take 500-1000mg daily in divided doses, preferably with food. Combine with Vitamin D3 and select highly absorbable forms like calcium citrate.
Magnesium
Benefits: Supports muscle function, energy production, sleep quality, and electrolyte balance. Often depleted by training stress.
Recommended Use: Supplement 150-400mg nightly, selecting highly bioavailable forms like magnesium glycinate, citrate, or orotate.
Carb Supplements
Benefits: Provides easily digested glucose and fructose carbohydrate fuel before, during, and after intense training sessions.
Recommended Use: Consume powders, drinks, gels, or bars with 30-90g carbohydrate per hour as needed around workouts to maintain energy and recover glycogen stores.
Citrulline
Benefits: May enhance blood flow and oxygen delivery for better performance.
Recommended Use: Limited research exists, so optimal usage unclear.
Supplements to Avoid or Use Cautiously
Multivitamins
While a basic multivitamin can help fill general nutrition gaps, they often lack adequate amounts of key nutrients swimmers need more of like iron, calcium, and vitamin D. Targeted single nutrients are usually better.
BCAAs
Branched-chain amino acids provide no added performance or muscle growth benefits for swimmers who are already consuming sufficient complete protein foods and whey protein powder. BCAAs also compete for absorption with other amino acids.
Pre-Workouts
While pre-workout supplements with ingredients like caffeine or creatine can boost training intensity, the stimulants can interfere with sleep quality if taken too late in the day. Whole food provides simpler pre-swim fuel.
Fat Burners
Supplements promoting fat loss often rely on stimulants like caffeine, synephrine and green tea extract. But they provide minimal metabolic benefit over proper nutrition and training approaches.
Testosterone Boosters
Ingredients like D-aspartic acid and tribulus terrestris have limited evidence for boosting testosterone. Natural optimization strategies like sleep and zinc intake are preferable.
Arginine
Less effective than citrulline for boosting nitric oxide levels. Also may trigger cold sores in swimmers prone to the herpes virus.
Glutamine
Already plentiful in high-protein diets. Excessive doses from supplements may hinder endogenous glutamine production.
The bottom line is targeted nutrition and training should take priority over any supplements. Work with a sports dietitian to determine if any supplements may help fill your individual nutrition gaps and needs. But a healthy, well-balanced diet should always come first.
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