For swimmers aiming to enhance their performance, supplements can provide an additional edge in training, recovery, and competition. However, it’s important to remember that supplements should be used alongside foundational practices like proper sleep, nutrition, and smart training strategies. In this blog post, we’ll cover the top 7 supplements for swimming, why they’re effective, how to use them, and considerations for safe supplement use.

1. Creatine Monohydrate

Why It’s Effective:

Creatine is one of the most well-researched supplements, known for increasing phosphocreatine stores in the muscles, which helps regenerate ATP. This can improve power output and strength, especially during short bursts of intense activity such as sprints, starts, and turns in swimming.

How to Use:

• Dosage: 3-5 grams per day for maintenance.

• Timing: Creatine can be taken at any time of day, but some studies suggest that taking it post-workout with a carbohydrate source may enhance absorption.

• Safety Considerations: Choose a creatine supplement that is NSF Certified for Sport or Informed-Sport certified to ensure purity and safety. Minor weight gain due to water retention may occur, so hydration is essential. Klean Athlete: Provides a range of NSF Certified for Sport supplements, including creatine.

Why It’s Effective:

Beta-alanine boosts muscle carnosine levels, which helps to buffer acid buildup during high-intensity exercise, delaying fatigue. This is especially beneficial for swimmers competing in middle-distance events like 100m and 200m races where lactic acid accumulation can be a limiting factor.

How to Use:

• Dosage: 3-6 grams per day, ideally divided into smaller doses to avoid tingling (paresthesia).

• Timing: Consistent daily use for at least two weeks is necessary to build up effective muscle carnosine levels.

• Safety Considerations: Look for beta-alanine supplements with third-party certifications for quality assurance. Thorne: Offers NSF Certified for Sport products, including beta-alanine.

3. Caffeine

Why It’s Effective:

Caffeine is a well-known ergogenic aid that can enhance alertness, reaction time, and endurance. It works by blocking adenosine receptors, thereby reducing the perception of fatigue.

How to Use:

• Dosage: 3-6 mg per kg of body weight, taken 30-60 minutes before training or competition.

• Forms: Available as coffee, tea, caffeine pills, or energy gels.

• Safety Considerations: Caffeine from Natural Sources

For swimmers and aerobic athletes, supplementing caffeine from natural, non-caloric sources like coffee and tea can offer performance benefits while also providing high levels of antioxidants. These antioxidants help combat oxidative stress, potentially supporting recovery and overall health.

Benefits for Aerobic Athletes:

• Coffee and tea contain bioactive compounds, including polyphenols and flavonoids, which have anti-inflammatory properties. This can be particularly beneficial for endurance athletes who experience prolonged oxidative stress during training.

• Caffeine improves alertness, endurance, and fatigue resistance by stimulating the central nervous system, making it a useful ergogenic aid in aerobic sports.

Considerations and Potential Downsides:

• Be cautious of caffeine sensitivities, which can lead to anxiety, gastrointestinal (GI) distress, or sleep disturbances. Athletes should test their tolerance and avoid consuming caffeine close to bedtime to minimize sleep disruption.

• The caffeine content in natural sources like coffee can vary, so it’s essential to monitor intake levels to avoid exceeding the recommended dosage (typically 3-6 mg per kg of body weight).

Including natural sources of caffeine as part of a training strategy can be effective, but it’s important to stay aware of individual sensitivities and the timing of consumption.

4. Electrolytes

Why They’re Effective:

Electrolytes like sodium, potassium, magnesium, and calcium help maintain hydration, muscle function, and nerve signaling. Even though swimming involves water, longer or high-intensity training sessions can lead to electrolyte losses through sweat.

How to Use:

• Timing: Include electrolytes in pre-, during-, or post-workout hydration.

• Forms: Tablets, powders, or sports drinks are convenient ways to replenish electrolyte levels.

• Safety Considerations: Use products that are certified for athletes to ensure they don’t contain banned substances, like Thorne Catalyze Electrolyte.

5. Protein Powder

Why It’s Effective:

Protein is essential for muscle repair and growth, especially after intense swim workouts. It provides the necessary amino acids to support recovery and build muscle tissue.

How to Use:

• Dosage: 20-30 grams of protein post-workout.

• Timing: Consume within 30-60 minutes post-exercise for optimal recovery benefits.

• Safety Considerations: Opt for third-party certified protein powders (e.g., NSF Certified for Sport) to avoid contamination, like Klean Protein Isolate.

6. Betaine, Citrulline, or Beet Juice

Why They’re Effective:

These supplements enhance blood flow and endurance through different mechanisms:

• Betaine helps improve muscle endurance and hydration.

• Citrulline supports nitric oxide production, which improves blood flow and reduces fatigue.

• Beet juice, rich in nitrates, boosts nitric oxide levels, which can enhance oxygen utilization and performance.

How to Use:

• Betaine: 1.25-2.5 grams daily.

• Citrulline: 6-8 grams of citrulline malate, 30-60 minutes before training.

• Beet Juice: 500 ml (16.9 oz), taken 2-3 hours before competition.

• Safety Considerations: Choose certified products to ensure they are free from contaminants.

7. Sodium Bicarbonate

Why It’s Effective:

Sodium bicarbonate acts as a buffer against muscle acidity (lactic acid), delaying fatigue during high-intensity efforts, making it particularly useful for middle-distance swimming events.

How to Use:

• Dosage: 0.2-0.3 grams per kg of body weight, taken 60-90 minutes before exercise.

• Timing: Best for pre-competition or high-intensity training.

• Safety Considerations: Start with a lower dose to assess tolerance and split doses to minimize gastrointestinal discomfort. Maurten is pioneering the delivery in this area with their bicarbonate system product.

Choosing Safe Supplements for Athletes

To minimize risks and ensure compliance with anti-doping regulations:

1. Look for Third-Party Certification: Choose supplements that are NSF Certified for Sport, Informed-Sport, or BSCG-certified. These certifications ensure that products are tested for contaminants and banned substances.

2. Check Labels and Ingredients: Avoid products with proprietary blends that do not list exact ingredient amounts.

3. Consult a Professional: Speak with a sports nutritionist or team physician to ensure that any supplements fit into your training and health plan.

Conclusion: Supplements Are a Complement, Not a Substitute

While these top supplements can help enhance swimming performance, they are most effective when combined with consistent sleep, a balanced diet, and smart training practices. Always prioritize fundamental aspects like quality sleep (7-9 hours), whole-food nutrition, and proper training load management before adding supplements to your routine.

Swimmers can use this guide to consider which supplements best fit their specific performance goals and incorporate them safely into their training plans.