Please find a clearly structured presentation of an ideal nutrition strategy for swimmers in our «nutrition guide swimming».
Nutritional requirements in swimming, similar to track & field athletics, can vary greatly depending on the particular discipline. However, the primary performance factors are the anaerobic-lactic strength and endurance performance due to the hypoxic form of exercise. The demands on purposeful, performance-oriented sports nutrition are high in competitive sports, not least because of the often relatively limited catering options within the swimming venues and the short time periods between several runs during a competition. In elite sports with a high training workload, the focus is also on muscle mass maintenance and energy management.
Those who enjoy doing their laps in the pool once or twice a week, and simply want to cover their basic needs for energy and fluids in a practical and purpose-oriented way are already well prepared with sports drinks and easily digestible bars, so that no digestive problems occur during the typically oxygen-reduced physical activity during swimming. It is possible that a product against muscle cramps may still be required in certain situations. In competitive sports, on the other hand, besides energy, covering sweat losses during long swimming sessions and day tournaments is crucial. Sweating is not perceived in water as it is in dry conditions and is therefore often neglected. Sports drinks containing carbohydrates are therefore of great importance. SPONSER® recommends COMPETITION®, which is acid-free, mildly flavoured, hypotonic and therefore very well tolerated. Sports drinks also ensure rapid rehydration after exercise. Swimmers with high sweat losses and a tendency to cramp can additionally use SALT CAPS or MUSCLE RELAX Shots. If long competition days require additional energy, LIQUID ENERGY Gels or alternatively energy bars such as the HIGH ENERGY BAR can be used during breaks, especially during longer breaks. Bars are also good as a snack before training sessions or during trips to tournaments. Short-distance swimmers also benefit from creatine supplementation. The fast, sprint and interval type of exertion in such disciplines as well as the strength and muscle building phase is improved by creatine.
SPONSER® also has special PERFORMANCE OPTIMIZERS in its range. Over swimming distances of 100 to 400 m, lactic acid accumulation in muscles quickly becomes a performance-limiting factor. Maximum lactate tolerance is therefore crucial and makes products such as LACTAT BUFFER and BETA ALANINE the primary recommendations when best performance is needed. Furthermore, NITROFLOW PERFORMANCE or RED BEET VINITROX contain nutrients that support the nitroxide metabolism (NO). These have a vasodilatory effect, increase microcirculation and thus have a positive influence on performance and regeneration.
In addition to physical capacity, cognitive and mental performance factors are of course also decisive in swimming, which have an influence on technical skills and hydrodynamics (souplesse), as well as reaction and concentration skills, attention and mental focus. Caffeine has been shown to increase performance in this area. Caffeine is taken approx. 30-60 minutes before the desired time of effect. Since people react differently to caffeine, the use of ACTIVATOR should be tested in different dosages. SPONSER® offers also MENTAL FOCUS, which is formulated without caffeine, especially designed for cognitive and mental performance.
Protein-carbohydrate shakes such as RECOVERY DRINK or PRO RECOVERY are recommended to promote recovery. These products are available for milk or water preparation. Some of these come in multi-portion cans, others also in portion-sized sachets, selectable according to preference and use, and can be conveniently taken while still in the locker room or into the shower.
Those prone to a lot of travelling also better pay special attention to infection prophylaxis and to the support of the body's defence forces. This cannot always be implemented optimally. The risk of contracting infections is significantly increased for travelling athletes, in training camps and at major events. In addition to a varied diet and a healthy lifestyle, the multi-nutrient preparation IMMUNOGUARD provides athletes with important immuno-active substances. LACTOFERRIN also provides iron for the normal function of the immune system and prevents iron deficiency.
