GEAR,  Product Reviews

Supplements for Outdoor Swimming

With the start of the outdoor swim event season getting nearer, preparation is in full swing for many of us. Training is one part of the puzzle for a successful swim, but it’s important not to forget to take care of ourselves through adequate recovery time and prioritising nutrition.

We’ve compiled a list of top tips to help fuel your body for an open water swim.

10115 Prepare Chocolate 900G Primary 1800X1800

Before a swim

If you’re planning to swim for an event, race, or just a long distance, it’s always idea to trial your meal routine beforehand in training. Complex carbohydrates, such as wholegrain toast or oats, allow for a slower release of energy, which is helpful if taking part in a longer swim.

Whilst sometimes nerves can get the better of us, it’s important to not swim on an empty stomach. If solids are too much, then a liquid source of carbohydrates are better than nothing. Elivar’s Prepare – Pre-training Energy & Protein Drink (£26.99) provides Low GI carbs to deliver sustained release energy, plus a blend of proteins to satisfy hunger.

Elivar Sustain Go Orange 1800X1800


Fuelling during swims is vital to replenish liquid that is inevitably lost through sweat. Swimmers should aim to top up their fluids little and often to stay hydrated, particularly during warmer weather.

Sports drinks are useful to not only to stay hydrated, but also to provide a source of carbohydrates and electrolytes that our bodies need when taking part in endurance events. Check out Sustain Go! Release Energy Gel (£19.99 for a box of 12), a unique blend of fast and slow release carbs to deliver a sustained release of energy.

Active Root


After all the hard work, refuelling and rehydrating should be the next priority, helping to avoid any crashes and promote healthy recovery.

Active Root’s Hot Winter Warmer(£16.99) is a great way to rehydrate after a swim session or event, particularly one in colder water. Each drink contains a blend of ginger & seasonal spices, which you can take in a flask to enjoy straight after a swim.

Og30S 1800X1800

Everyday nutrition

It shouldn’t be just during swims and race periods that we take care of our nutrition, but all year round.

CurraNZ Blackcurrant Extract Capsules(£23.99) are a great everyday supplement to take. Thanks to the anthocyanins found naturally in the blackcurrants, the capsules offer numerous health benefits to boost your immune system, reduce the effects of stress on your body and enhance your fitness and wellbeing. The capsules are actually sport informed, which means athletes who compete can take them as they’ve been batch tested.

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Omie is an outdoor swim coach and swim instructor who works to increase access to swimming for underrepresented groups in the sport. She is a director of Swimunity, a Community Interest Company that offers free swimming lessons for children and women in London, as well as free beach days and excursions for families to help them to connect with nature and the outdoors.