Top 7 Supplements for Swimming: Boost Performance, Endurance, and Recovery Safely

/ Train Daly /
the best supplements for swimmers

For competitive athletes, training hard in the pool is only part of the equation. Recovery, hydration, and nutrition are equally important. When those foundations are in place, certain supplements for swimmers can provide an added edge in performance, endurance, and recovery.

In this guide, I’ll cover the best supplements for swimmers, explain why they’re effective, how to use them, and what to look for when choosing safe products.

1. Creatine Monohydrate

Why It’s Effective:

Creatine is one of the most researched swimming supplements, shown to increase phosphocreatine stores in the muscles. That means faster ATP regeneration – crucial for powerful sprints, explosive starts, and strong turns.

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.

2. Beta-Alanine

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. For many, it’s the best pre-workout for swimmers.

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. The best electrolytes for swimmers keep you hydrated without unnecessary sugar or additives.

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.

Protein Powder - endurance supplements

Isolate

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. A reliable protein powder for swimmers ensures you’re meeting daily needs.

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.

Sodium Bicarbonate - supplements for swimming

Bicarb System

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.

 

Build the Foundation First

Supplements can support your performance, but they’ll never replace the fundamentals — quality sleep, balanced nutrition, and smart training. Think of them as the “extra 5%” once your base is solid.

If you’re ready to strengthen that base, I invite you to join my Dryland Training Subscription. Each month you’ll get structured workouts designed specifically for swimmers to build strength, stability, and mobility that transfer directly into faster, smoother swimming.