Swimming

Introduction

Swimming is an aerobic sport, which relies on having vast amounts of energy for endurance. Swimmers also need to be mindful of dehydration as they are often unaware of fluids being lost through sweat, whilst they are in the water.

Exercise goals

In addition to improving the stroke techniques of the various styles in swimming, a swimmer is often concerned with wanting to boost endurance or encourage fat loss (this is not a priority for ‘cross-channel’ swimmers who need the extra body-fat for protection against the cold water). See the relevant parts in the exercise goals section.

Diet

Swimmers generally need a diet high in carbohydrates with moderate amounts of protein and essential fats. It may be useful to ‘carbohydrate load’ a day or so before a competition to ensure that the body’s energy stores are to their maximum levels. It is important to allow plenty of time for meals to digest before an event and you should never go swimming on a full stomach.

• Carbohydrate for energy: (60-70% of total calories), Potatoes, pasta, rice, Breads, fruit
• Protein for muscle repair: (0.6 to 0.7grams per pound of lean bodyweight per day). Eat lean Meat, Fish, Poultry, Eggs, legumes, nuts, cottage Cheese
• Essential fats for co-ordination: oily Fish, nuts and seeds.
• Water to replace fluids lost through perspiration: 2 litres per day.
• Eat every 2-3 hours so that you are having 5-6 small meals throughout the day.
• See the section on Basic Nutrition for more information.

Supplementation

General suggestions for swimmers include:

• Carbohydrate supplements - as drinks or bars for energy and carb-loading. As needed before and after training or a competition.
• Fluid replacement drinks - to prevent dehydration and improve endurance. Before, during and after training or a competition.
• Creatine monohydrate - for improving swim times. 3-10g per day (no-loading phase needed – see below)
• Hi-potency multivitamin & mineral supplement - to boost levels of nutrients especially Iron and the B-vitamins which affect energy levels (also see vitamins and minerals). 1-2 per day
• Antioxidant formula – for protection against free radicals generated during long periods of aerobic exercise. 1-2 capsules a day or individual nutrients taken separately. The USA Olympic committee recommends 250-1000mg of Vitamin C and 400iu of Vitamin E per day for its athletes.

Other supplements

In addition to the above there are many other supplements that can help a swimmer depending on the goals of the individual. The following issues are often important to a swimmer. (see the relevant sections)

Boosting endurance

Weight loss

Immune support

Vitamins and minerals

Drug testing

• All of the supplements above are not a concern for professional swimmers and will not cause a positive drug test.

Professional swimmers do need to avoid the following supplements:

• Citrus aurantium
• Sida cordifolia
• Androstenedione or Andro (not legally available for OTC sale in the UK)
• Ephedrine or ephedra (not legally available for OTC sale in the UK)
• Thermogenic/energy products containing any of the above.

Other comments

• Problems such as muscle cramps are very common in swimming and are often caused by dehydration, it is therefore important to drink plenty of water or use fluid replacement drinks on a regular basis.
• There has been controversy over the use of Creatine in sport due to the unwanted weight gain experienced by some athletes. Recent studies suggest that this is not an issue, if Creatine is used without the loading phase and that just the maintenance dose is used for 4-6 weeks at a time with a 4-week break in between. 

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