What supplements are beneficial to swimmers?

Supplements for swimmers focus on hydration, muscle recovery and performance. Jo Tinsley spoke to four nutrition experts for their recommendations.

For explosive power in the water: creatine

Perhaps one of the most recommended supplements for swimmers is creatine: a natural compound that your body stores in its muscles to produce rapid energy during high-intensity exercise. Our liver, kidneys and pancreas naturally produce about 1 to 2 grams of creatine per day, absorbing it from red meat, poultry and seafood. The powdered creatine monohydrate you see advertised is a synthetic, highly concentrated version.

Creatine accelerates the production of ATP (the body’s rapid-energy source), which for swimmers translates to better explosive power for starts and turns, faster recovery during repeated sprint intervals, and increased strength and muscle mass.

It’s widely recognised as one of the most extensively researched and scientifically validated nutritional supplements in the world. “The science on creatine and exercise performance is unusually consistent,” says Dr Adam Collins, PhD, from plant-based nutrition brand Form. “Over three decades of research point in the same direction: creatine supplementation improves performance in activities that involve short, intense bursts of effort. Sprint times come down. Strength and power output increases. Recovery between high-intensity sets improves.”

Although you might assume it’s for gym-goers and athletes, swimmers can benefit, too. “Creatine has consistently been shown to benefit swimmers, in a similar way to other athletes, particularly in strength, speed, and power,” says Dr Adam. “While some have reservations about the detrimental effects on body composition and body mass (due to water retention) on performance in the water, this seems to be outweighed by the performance benefits of increased creatine in the muscle.”

The results are particularly interesting for older adults. As muscle mass, strength and function all decline naturally as we age, there is growing evidence that creatine can help slow that decline – but with one important caveat. “Supplementing creatine alone will not improve muscle mass or function,” says Dr Adam. “You need to couple it with physical activity, specifically resistance-type exercise and adequate protein.”

For fatigue management and recovery: betaalanine & BCAAS

Beta-alanine and Branched-Chain Amino Acids (BCAAs) offer distinct benefits for swimmers, too, primarily targeting endurance, fatigue management and recovery. Beta-alanine is most effective for high-intensity, anaerobic bursts (like sprinting), while BCAAs support muscle maintenance and recovery during highvolume training.

“Beta-alanine is an amino acid commonly used in sports nutrition,” says Holland & Barrett Nutritionist, Molly Arnold. “It’s a non-essential amino acid, which combines with histidine in the form of carnosine, which is commonly found in high concentrations in skeletal muscle, and it is commonly used in sports nutrition supplements including preworkout products and amino acids blends.”

“BCAAs, on the other hand, regulate muscle protein synthesis and support muscle maintenance by providing building blocks that support muscle regeneration, particularly after exercise. They can support protein production in the body, however total daily protein intake from food is important to consider too.”

To a degree you can get some of the benefits of these two supplements from a varied, balanced diet that includes good quality protein sources. BCAAs are abundant in everyday foods such as eggs, chicken, tuna, dairy, and legumes, so if your diet is protein-rich and varied, you might not require BCAA supplements. On the other hand, while Beta-Alanine is found in animal proteins, it’s typically in smaller amounts. “The amounts needed to meaningfully raise muscle carnosine levels are difficult to achieve through diet alone,” says Molly.

To support immune health: vitamins and probiotics

When training outdoors, especially in cold conditions, supporting immune defence is important. Chris Newbold, Head of Nutrition at Cytoplan, recommends swimmers take vitamin C and D, zinc, elderberry and probiotics – the gut’s good bacteria – which all help to promote a more vigorous immune response. “Training in unclean water may make a probiotic even more useful as it helps keep gut bacteria in balance even when exposed to infectious bacteria,” adds Chris.

Omega 3 fats also help to regulate inflammation to keep it in balance, which helps with recovery. “Taking a recovery biotic is great for general gut balance and digestion – helping digest foods and release nutrients, keeping bowel regular, reducing stomach upsets and protecting against contaminated food or water,” says Chris.

Endurance swimmers should also eat foods high in anti-oxidants such as turmeric, ginger, red fruits and dark chocolate, says Deelan Bushdari, a Sports Nutritionist specialising in open-water and endurance swimming. “Antioxidants are good if you’re racing back to back weekends or even on the day as they reduce inflammation, but not relevant during a training block as high doses of anti oxidants blunt adaptation.” Magnesium is a also good foundation as it supports electrolyte balance, muscle function and energy production.

Do I need to take supplements?

“If open water swimmers are training a few times a week and following a balanced diet, I wouldn’t necessarily recommend supplements,” says Deelan. “The point of supplementing is to compensate if you are low in a certain micro nutrient.”

However, depending on training intensity, performance goals, or specific dietary gaps, supplements can be used strategically to aid recovery, boost performance and maintain overall health. We would always recommend working with a sports nutritionist to find out what works best for you and your goals.

Five supplements to consider

Form Creatine, £26

Form Creatine is pure, highly micronised creatine monohydrate – the world’s most researched performance supplement. With 5g per serving to support strength, power and cognitive function, it mixes effortlessly with no grit and no fillers. formnutrition.com

Cytoplan Electrolyte Creatine Complex, £29.99

High-potency, neutral-tasting electrolyte and creatine powder to support energy, hydration, and recovery. Ideal for exercise support or reducing daily fatigue. cytoplan.co.uk

CYTOPLAN Recovery biotic, £45.99

High potency probiotic capsule with 20 billion live bacteria from 9 clinically researched strains. Restores and rebalances for a healthy microbiome. cytoplan.co.uk

Holland & Barrett Magnesium, £4.35

Contributes to normal bones and muscles; helps reduce tiredness and fatigue; supports energy release. hollandandbarrett.com

Holland & Barrett BCAA, £16

Precision Engineered BCAA capsules contain the branched chain amino acids L-Isoleucine, L-Leucine and L-Valine. hollandandbarrett.com