Best supplements for swimmers
In every swimmer’s life there comes a moment when they consider taking supplements. It seems such an easy way to improve yourself. Take some extra vitamins or energy-boosting drinks, and let the magic happen.
We will be looking at supplements for swimmers in this blog. We will discuss the benefits, risks and if you should take supplements.
Disclaimer: This blog does not contain medical advice. Always consult a physician or dietitian if you are unsure about supplements.
What are supplements for swimmers?
Supplements for swimmers are chemically produced products that are meant to support your diet. It might be that you are missing nutrients in your diet when start training more often because your usual diet is not adapted to your training schedule.
Supplements come in all shapes in sizes (powders, drinks, gels, bars) and could contain:
Electrolytes prevent muscle cramps because they help you maintain the water balance in your body.
Multi-vitamin solutions that you might miss in your diet. This is often a combination of Vitamin B, C, D.
Creatine: a controversial substance that is said to help muscle growth and improve your recovery time.
Do swimmers need supplements?
Swimmers take supplements because of the benefits. They are said to:
To boost the immune system. The use of multi-vitamins with their extra doses of vitamin C helps to boost your resistance against common colds and other flu-like symptoms. Taking the right vitamins before a race can keep you in good health when it’s most important.
More energy. This is the main reason why many swimmers start looking for supplements and it’s also the main thing supplements advertise: energy boosts. They are supposed to help you power through and help you focus before training.
As an addition to a diet. Supplements can be used to make up for a lack of certain nutrients in your diet. Some professionals argue that a change in a diet is better than taking supplements, but this is not always possible.
In general, supplements seem to promise to improve your performance in the water. You could recover faster, concentrate better, or swim longer distances because you have more energy.
Do supplements for swimmers have side effects?
The biggest risk of taking supplements comes from the fact that the supplement market is open to everyone. Products that have been hardly tested, can be bought online or in the store.
Not only is this a risk for professional swimmers whose supplements might violate the anti-doping regulations. Amateur swimmers have no idea what they put in their bodies when taking a supplement that is said to be 'performance boosting'.
Take creatine, for example, while it’s recommended everywhere as an aid for muscle growth, the results are based on short term studies. We still don’t know how creatine affects the body in the long run and swimmers could harm themselves by taking it.
When should I take supplements as a swimmer?
However, if you’re thinking of taking supplements, you should consider when you’re going to take them. For each part of your swim, there is an optimal moment to take your supplement. A basic supplement schedule would be something like this:
Before swimming: carbohydrates. Carbohydrates are the fuel that your body needs to get going. When you do heavy training but don’t have enough carbohydrates in your body, this will cause fatigue earlier and make it more difficult to swim.
During your swim: electrolytes. Swimmers also sweat, even if you don’t notice it that much. Electrolytes will help you stay hydrated during even the longest swims and heaviest training.
After your swim: proteins and vitamins. Proteins give you what your muscles need to recover, while vitamins help you stay fit.
The best supplements for swimmers
As we have seen in this blog, there are no hard and fast rules for taking supplements for swimmers. The best supplements for swimmers are those that contain carbohydrates, electrolytes, proteins and vitamins. These will help you train better, longer, and rest better.
If you’re thinking of taking supplements and are not sure which ones to take, don’t hesitate to talk to your coach to find out which supplements are the best for you as a swimmer.