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Regular practice of an endurance sport such as swimming increases micronutrient losses, leads to the appearance of cramps and aches and causes inflammation and muscle damage. Athletes wishing to limit these harms must follow a suitable supplementation program.
Competitive swimmers need more advanced sports nutrition to exceed their performance. Indeed, high-level practice requires: optimization of muscular and neuronal recovery, improvement of glycogen and energy synthesis, strengthening of joint and tendon protection and better muscle repair and better anabolism.
The fundamental supplements
Multivitamins: Taking a daily multivitamin supplement helps avoid deficiencies and protects immune cells which are destroyed by free radicals generated during exercise.
Taking vitamins also improves muscle recovery following a swimming session and helps reduce nighttime cramps (1-2).
Multiminerals: Taking a multimineral daily helps avoid deficiencies , reduce inflammation and muscle damage , particularly thanks to zinc and selenium (3) and protect the bones thanks to magnesium (4.5).
Omega 3 : Daily intake of omega 3 reduces cardiac stress and fatigue caused by repeated workouts (6). They also help reduce the harm caused by muscle aches and improve recovery by strengthening antioxidant defenses (7,8).
BCAA 4.1.1: Taking BCAA improves recovery after exercise by strengthening muscle protein synthesis. Taking at least 5 g of BCAA before training reduces the level of aches and accelerates their disappearance (9).
Creatine: taking creatine accelerates recovery by minimizing muscle catabolism , protecting cells against the damage of free radicals (thanks to its antioxidant action) and promoting the storage of muscle glycogen .
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