Luckily there are lots of protein supplements available that we can use to boost our protein intake and in return become stronger, build more muscle, and recover at an optimal rate so that we can continue training at a high level.

SwimOutlet offers a variety of protein supplements created specifically for swimmers. You can click here to see what they have available. They also have protein bars for swimmers which you can check out by clicking here. Next, we have sports drinks. This is another supplement that I personally use and would recommend my fellow swimmers to take as well.

There are different types of sports drinks that you can take, with each performing a different function for you and your training to help you become the best swimmer that you can be. Some sports drinks contain a carbohydrate and protein combination, these are best for after your workout as it will improve post-workout performance and recovery.

SwimOutlet offers a number of sports drink supplements for swimmers, you can check out what they have to offer by clicking here. Otherwise, consider looking on Amazon by clicking here.

As mentioned above, sports drinks contain their own set of electrolytes. So why take another electrolyte supplement? That said, you can choose to take a sports drink supplement on its own, which will be adequate or you can also pick up an electrolyte drink for those days where you feel like drinking something else during training or for after those sweaty gym or dry-land sessions we do as swimmers.

Some of the functions of electrolytes include regulating nerve and muscle function which is important for any athlete, hydrating the body for optimal performance, and helping to balance blood acidity and pressure as well as rebuilding damaged tissue in your body.

Alternatively, you can also test out which works better for you by trying both at some point or another.

Else, you can look to see what Amazon offers by clicking here. Stop wasting your time in the pool feeling lost and doing directionless swim workouts, and start training effectively!

Our ebook contains 97 structured and goal-orientated swim workouts to help you become a better, faster, and fitter swimmer. Having something that replenishes energy and nutrients during your workout is great but what about before training or a big race?

This is where I find energy gels to come in quite handy. These energy gels contain vital nutrients and energizing substances such as caffeine to help you stay focused and strong during a tough workout or before a big race.

Personally, I like to pop one before my races. This way I can be assured that my body has all of the nutrients and minerals it requires to function at an optimal level and to provide great performance in the pool that will result in some fast swimming. On other days, I like to keep these with me during those long swimming workouts or maybe on days where I have back to back swimming and dry-land or gym workouts.

This keeps my fueled and fired up until I can finally sit down and have a healthy and big meal to eat to help replenish all of those calories I burned during my workout.

Once again, consider looking on SwimOutlet for some energy gel options tailer specifically to swimmers. You can do so by clicking here. But what about something a bit more solid and concrete that will fill you up a bit more while tasting good and providing you with essential nutrients required for optimal performance in the water?

This is where energy bars are great. These bars are filled with valuable nutrients required for optimal performance as well as being loaded with lots of quality carbohydrates that provide slow-release energy making them perfect before a race or tough and long swimming workout.

Other than that, you can also have an energy bar for breakfast before an early morning practice since it will provide you with all the necessary nutrients without making you feel too heavy, giving you enough time to digest the nutrients before your workout.

Energy bars are also a great and easy way to replenish glycogen stores directly after your workout, which is always important. Once again, SwimOutlet offers a number of Energy bar options for swimmers and athletes which you can check out by clicking here.

Else, consider looking on Amazon by clicking here to see what they have to offer. Along with whey protein, there are also other types of recovery drinks that we can take to speed up and optimize our recovery between workouts.

These supplements can help you to maximize the results from your training by helping to rebuild and replenish your body as soon as possible.

You see, when we workout we use a lot of the nutrients in our body, we sweat out electrolytes, and even create little micro-tears in our muscles. SwimOutlet offers a number of Recovery drink supplements designed for swimmers specifically. You can check out their range by clicking here.

This will cause us to have to take time off from the pool which will result in less training time and inevitably lower results when the time to race comes.

There are many different multi-vitamin options available nowadays. You can get them both in an edible and drinkable variation. Consider checking out some options on SwimOutlet by clicking here or on Amazon by clicking here.

Creatine is one of the most researched and safest supplements out there and is used by many swimmers around the world to maximize their performance and achieve the best results in the pool- both in training and in races.

Creatine is a substance that naturally occurs in the muscles and enhances performances by aiding muscles during short and intense activities, such as a fast sprint set or a race for example. That said, you should be fine as long as you stick to the recommended dose of about 2g to 5g per day. Also remember to drink more water when supplementing with creatine since it will cause more water to go to your muscles in order to support enhanced performance when exercising.

For some good creatine options, consider searching on Amazon by clicking here. Supplements are a great way to enhance your performance in the pool on a day-to-day basis and, in doing so, achieve greater results over the course of the swimming season.

There are lots of other nutrients that we require from food as well. Deficiency is more common among women than men. For many with low iron status, fatigue is a common associated symptom and testing blood levels of iron as well as other markers such as ferritin, hemoglobin, vitamin B12, and hematocrit, will help you to receive the proper diagnosis and treatment.

Supplementing with iron is not always the best route to go as many supplements are inefficient and absorption issues such as gastrointestinal problems must also be addressed as they are common among the general population.

Magnesium is an essential mineral that is involved in more than metabolic reactions in the body. How can it help athletes such as swimmers?

Magnesium's role in energy production, bone mineral density, muscle function, and blood glucose control has made it an ideal ergogenic aid for athletes Endurance activities in particular, such as swimming, require specific attention on electrolyte consumption.

Magnesium is a key electrolyte that is lost through sweat but also with increased stress. Magnesium is involved in muscle contraction as well as ATP production inside the muscle cell, and without enough of this mineral, cramping can occur.

Magnesium has also been shown to lower lactic acid levels in the blood, a chemical produced from intense physical activity, which can result in fatigue and decreased muscle function if built up in the body Magnesium can help to enhance the clearance of lactate levels, improving performance and energy levels This is why magnesium supplementation and even soak baths are recommended post-exercise to soothe the muscles and support recovery and repair.

Low magnesium status has been associated with chronic inflammatory conditions, which can not only have an effect on short-term and chronic health but also athletic performance Deficiency of magnesium is quite common and supplementation is often recommended especially among active individuals.

The more active you are, the more magnesium you will need. How can you best support yourself during your swim? Supporting yourself nutritionally before and during your swim can have many performance benefits.

We don't recommend having a full course meal before a swim, however simple carbohydrates may be a good idea to support muscle function, energy, and physical performance. Simple sugars are often recommended to avoid due to the rapid spike in blood sugar they trigger however for active individuals and athletes who partake in intense training this sugar is utilized immediately and supplies the muscles with energy.

You want to avoid the more complex high fiber carbs around workouts and include them outside of physical activity instead. Intense physical activity and strenuous exercise such as competitive swimming put significant energy demands on elite athletes.

For longer swims that require increased endurance, it's important that competitive swimmers stay well hydrated and replenish with electrolytes and sugars as needed in order to maintain a steady output of energy. Electrolytes are essential for hydrating the body for optimal performance and normal muscle function.

Protein is also important for endurance athletes as the body will use protein for fuel when carbohydrate sources run out. A little protein before workouts can help to decrease muscle tissue breakdown and prime muscles for the recovery process.

Acute consumption of a caffeinated energy drink has also been shown to increase certain aspects of performance in sprint swimmers Energy gels, electrolyte drinks, and caffeine are all popular to consume pre-race or during a race, for swimmers and athletes who require quick nutrition on the go and have increased energy demands.

Of course you always want to be careful of the quality of your supplement and not overdo it. Beetroot is another popular nutritional supplement among athletes as it is a source of dietary nitrate promoting nitric oxide production in skeletal muscle which promotes blood flow and oxygen delivery into the muscle.

Research has shown that beetroot juice supplementation among swimmers increased sports performance Beetroot can help give you that extra push you need to sustain longer endurance activities.

But it doesn't stop there! Beetroot has also been shown to reduce muscle fatigue associated with high-intensity exercise while promoting muscle growth post-workout For every athlete, supplementation will look a little bit different thus it is important to experiment with what works for you.

Check in with your health care provider or professional trainer if you are unsure of dosing and supplementation. Post swimming, it's time to refuel! This is the time to replenish glycogen stores with carbohydrates and enhance muscle protein synthesis with protein sources.

Carbohydrates are an important part of recovery, especially after endurance or high intensity physical exercise to counteract muscular fatigue and maintain muscle mass from the depletion of glycogen stores.

Adequate carbohydrate consumption is a key factor for optimal endurance performance Swimmers and endurance athletes need a certain amount of carbohydrates to function at their best. Intake among athletes can vary from 6 to 12 grams of carbohydrates per kilogram of body weight per day depending on energy expenditure, individual goals, training, and more Carbohydrate intake during physical activity favors glycogen oxidation in the muscle and helps to keep blood sugar levels stable, while preserving glycogen stores and avoiding protein catabolism Adequate high-quality protein intake is necessary for optimal recovery post-exercise, which supports muscle protein synthesis and muscle repair.

But that's not all. Protein is needed for general health as well as exercise performance. Low dietary protein intake increases recovery time, lowers energy levels, promotes muscle weakness, and impairs immune function.

Recommendations for protein consumption will vary greatly depending on exercise intensity, duration, body weight, and more. According to The U. Anti-Doping Agency USADA , endurance athletes require between 1. Amino acids, the building blocks of protein, are essential for cognitive function and are the main components of muscular growth and repair.

They are often supplemented to support recovery from exercise. Athletes who require additional protein in addition to whole food sources from a well balanced diet can obtain it from protein supplements such as protein shakes.

This is also a great way to boost the nutritional status and caloric intake for those who struggle to reach their daily needs.

For any individual to perform at their best and ensure they stay in top health a nutritionally adequate diet alongside sufficient hydration are the foundations to address before adding supplementation as support.

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Let's find the right product for you. Five essential nutrients to fuel your swimming 1. Vitamin B B vitamins are essential for energy production as well as breaking down carbohydrates and transporting oxygen throughout the body, which makes it an important vitamin for any active individual, including swimmers.

Vitamin D Vitamin D is an essential vitamin, and also hormone, needed for many bodily functions such as immune function , fertility, cognitive function, mood balance, bone health, muscle function, blood pressure regulation, and blood sugar control among others.

Vitamin C One of the antioxidant vitamins, vitamin C is water soluble and used up quickly by the body, especially during times of stress, illness, or intense exercise which is why regular intake is recommended.

Iron Iron is an important mineral for athletic performance and fitness as it plays a key role in energy metabolism, oxygen transport, and acid-base balance Magnesium Magnesium is an essential mineral that is involved in more than metabolic reactions in the body.

Supplements To Have Before Swimming Best Supplements For During Your Swim How can you best support yourself during your swim?

There are different types of sports drinks that you can take, with each performing a different function for you and your training to help you become the best swimmer that you can be. Some sports drinks contain a carbohydrate and protein combination, these are best for after your workout as it will improve post-workout performance and recovery.

SwimOutlet offers a number of sports drink supplements for swimmers, you can check out what they have to offer by clicking here.

Otherwise, consider looking on Amazon by clicking here. As mentioned above, sports drinks contain their own set of electrolytes. So why take another electrolyte supplement? That said, you can choose to take a sports drink supplement on its own, which will be adequate or you can also pick up an electrolyte drink for those days where you feel like drinking something else during training or for after those sweaty gym or dry-land sessions we do as swimmers.

Some of the functions of electrolytes include regulating nerve and muscle function which is important for any athlete, hydrating the body for optimal performance, and helping to balance blood acidity and pressure as well as rebuilding damaged tissue in your body.

Alternatively, you can also test out which works better for you by trying both at some point or another. Else, you can look to see what Amazon offers by clicking here. Stop wasting your time in the pool feeling lost and doing directionless swim workouts, and start training effectively!

Our ebook contains 97 structured and goal-orientated swim workouts to help you become a better, faster, and fitter swimmer. Having something that replenishes energy and nutrients during your workout is great but what about before training or a big race?

This is where I find energy gels to come in quite handy. These energy gels contain vital nutrients and energizing substances such as caffeine to help you stay focused and strong during a tough workout or before a big race. Personally, I like to pop one before my races.

This way I can be assured that my body has all of the nutrients and minerals it requires to function at an optimal level and to provide great performance in the pool that will result in some fast swimming.

On other days, I like to keep these with me during those long swimming workouts or maybe on days where I have back to back swimming and dry-land or gym workouts. This keeps my fueled and fired up until I can finally sit down and have a healthy and big meal to eat to help replenish all of those calories I burned during my workout.

Once again, consider looking on SwimOutlet for some energy gel options tailer specifically to swimmers. You can do so by clicking here. But what about something a bit more solid and concrete that will fill you up a bit more while tasting good and providing you with essential nutrients required for optimal performance in the water?

This is where energy bars are great. These bars are filled with valuable nutrients required for optimal performance as well as being loaded with lots of quality carbohydrates that provide slow-release energy making them perfect before a race or tough and long swimming workout.

Other than that, you can also have an energy bar for breakfast before an early morning practice since it will provide you with all the necessary nutrients without making you feel too heavy, giving you enough time to digest the nutrients before your workout.

Energy bars are also a great and easy way to replenish glycogen stores directly after your workout, which is always important. Once again, SwimOutlet offers a number of Energy bar options for swimmers and athletes which you can check out by clicking here.

Else, consider looking on Amazon by clicking here to see what they have to offer. Along with whey protein, there are also other types of recovery drinks that we can take to speed up and optimize our recovery between workouts.

These supplements can help you to maximize the results from your training by helping to rebuild and replenish your body as soon as possible.

You see, when we workout we use a lot of the nutrients in our body, we sweat out electrolytes, and even create little micro-tears in our muscles. SwimOutlet offers a number of Recovery drink supplements designed for swimmers specifically.

You can check out their range by clicking here. Memphrémagog Inc. Québec CNMM [email protected] Masters C. Mont-Laurier Québec CNML [email protected] Masters C.

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Club Name. Athletes are prioritizing their well-being and seeking nutritional solutions to optimize recovery, making it an indispensable aspect of their performance. Ingredia SA Recorded the Dec Webinar.

Register for free. Show more. CONTINUE TO SITE Or wait Newbury, S. Andy Sparks, Matthew Cole, Adam L. Kelly and Lewis A. Oats: A Superfood for Sport Nutrition and Health Content provided by Fazer Mills Jan White Paper Oats are a versatile, affordable, and easy to use superfood that can offer many health benefits and a well-balanced nutritional profile for athletes.

Unlock the business potential of the protein trend Content provided by Valio Jan White Paper Read our white paper to learn how to overcome taste and texture challenges in protein products — and how to commercialise the protein trend by making delicious Boost Your Sports Nutrition Solution with Peptan Content provided by Rousselot Nov White Paper Athletes are prioritizing their well-being and seeking nutritional solutions to optimize recovery, making it an indispensable aspect of their performance.

So it seems that getting in the water for exercise improves our overall physical health and mood. So, what kind of nutrition and supplements do you need to increase your energy and improve your performance? A scientific study , published in the Medicine and Science in Sports and Exercise , analyzed 12 male swimmers and concluded that some experienced chronic muscle fatigue as a result of a lack of carbohydrates to meet the energy demands of training in the pool.

Swimming is a sport that requires a lot of wear and tear. In addition to having to constantly push your body against the water to move, you have to add the energy of constantly getting in and out of the water.

As a frequent swimmer, you will know how tiring this is. While it is true that creatine shows its best virtues as a fuel for anaerobic exercise, it is no less true that it can be of great help to improve our speed and our sprints in the water. That is what a study conducted on 18 swimmers, found that those who took creatine for nine days swam faster and in less time compared to those who took a placebo.

The recommended intake of creatine is 5 grams per day, and you can find it both in powder and capsules, both forms being equally effective. The Energy Aminos from foodspring is a supplement with amino acids, caffeine and vitamins.

A blend of nutrients that can improve your performance in the pool. You have to keep in mind that caffeine is a very effective pre-workout ingredient to delay fatigue and increase power in our workouts as explained by the Canadian Journal of Applied Physiology in this study.

Another study published in the British Journal of Nutrition , analyzed a group of swimmers during different swimming events and concluded that those who had consumed caffeine went faster than those who had taken a placebo.

When it comes to amino acid intake for swimming, the science also seems to agree. The Energy Aminos from foodspring contain mg of caffeine, 4, mg of citrulline and mg of L-arginine per 20 g, so taking your Energy Aminos shaker to the pool seems like a good idea.

We at foodspring use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Body Check. The participants were interviewed with questions based on a validated supplement intake questionnaire. They were also noted to have increased intakes of health supplements including omega-3 and vitamin D. Age-group swimmers consumed a similar number of supplements as development swimmers ~5 per swimmer , albeit with a change in their supplement choices, reasoning, and information sources.

The report states: "Based on these findings, a transitional stage in supplement use was identified, whereby age-group swimmers become more exposed to sport nutrition and begin trialling ergogenic aids. Furthermore, strong anti-doping messages would also be of benefit, informing swimmers and guardians of the risks of inadvertently ingesting banned substances when using pill and powder nutritional supplements.

National swimmers used an average of eight different nutritional supplements ~3 health, ~3 ergogenic, ~2 sports. The study noted a significant usage of sports supplements in swimmers across a range of talent stages.

Yet, the researchers urge for further studies to investigate the the evidence supporting the use of ergogenic aids. Content provided by Fazer Mills Jan White Paper. Oats are a versatile, affordable, and easy to use superfood that can offer many health benefits and a well-balanced nutritional profile for athletes.

Content provided by Valio Jan White Paper. Read our white paper to learn how to overcome taste and texture challenges in protein products — and how to commercialise the protein trend by making delicious Content provided by Rousselot Nov White Paper.

Athletes are prioritizing their well-being and seeking nutritional solutions to optimize recovery, making it an indispensable aspect of their performance. Ingredia SA Recorded the Dec Webinar.

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