Nutrition for Recovery in Aquatic Sports

Abstract

Postexercise recovery is an important topic among aquatic athletes and involves interest in the quality, quantity, and timing of intake of food and fluids after workouts or competitive events to optimize processes such as refueling, rehydration, repair, and adaptation. Recovery processes that help to minimize the risk of illness and injury are also important but are less well documented. Recovery between workouts or competitive events may have two separate goals: (a) restoration of body losses and changes caused by the first session to restore performance for the next and (b) maximization of the adaptive responses to the stress provided by the session to gradually make the body become better at the features of exercise that are important for performance. In some cases, effective recovery occurs only when nutrients are supplied, and an early supply of nutrients may also be valuable in situations in which the period immediately after exercise provides an enhanced stimulus for recovery. This review summarizes contemporary knowledge of nutritional strategies to promote glycogen resynthesis, restoration of fluid balance, and protein synthesis after different types of exercise stimuli. It notes that some scenarios benefit from a proactive approach to recovery eating, whereas others may not need such attention. In fact, in some situations it may actually be beneficial to withhold nutritional support immediately after exercise. Each athlete should use a cost-benefit analysis of the approaches to recovery after different types of workouts or competitive events and then periodize different recovery strategies into their training or competition programs.

Dietary Supplements for Aquatic Sports

“…The nature of the recovery processes that occur after training will depend on numerous factors, and these are discussed in detail elsewhere in this series of articles (Burke et al, 2014). Recovery processes include the restoration of acid-base balance, replenishment of muscle and liver carbohydrate stores, stimulation of protein turnover, replacement of water and solutes lost in sweat, and minimization of any exercise-induced muscle damage.…”

Nutrition Considerations for Open-Water Swimming

“…Swimmers may also need to track daily hydration status to adjust fluid intake between sessions. Strategies for rehydration after exercise are discussed in more detail by Burke et al (2014).…”

“…Outstanding swimmers may compete in 5-km (individual and team), 10-km, and potentially 25-km events, all within the space of 5 days. Aggressive attention to the amount (>10 g/ kg BM) and timing (starting soon after each race) of carbohydrate intakes between races is required to ensure that adequate glycogen replacement is achieved between races (for review of refueling strategies, see Burke et al, 2014). Carbohydrate sources should focus on low-fiber, high-glycemic-index foods and fluids to minimize GI discomfort and enable the large amounts of carbohydrates required for glycogen replacement.…”

“…The failure to sufficiently replenish glycogen stores between training sessions may impair the open-water swimmer's ability to complete the high intensities and volumes of training required for sustained success (see review by Shaw et al, 2014). Open-water swimmers are therefore encouraged to aim for carbohydrate intakes at the higher end of sports nutrition guidelines (~6-10 g/kg body mass, or BM, per day), especially during heavy training weeks, and use specific strategies for glycogen replacement between key training sessions as described in the review by Burke et al (2014) Carbohydrate intake during a workout can contribute to total daily carbohydrate needs, provide additional fuel to support performance in a particular session (see Shaw et al, 2014), and allow practice of the feeding tactics that will be used in races. Special mention should also be made of supporting immune function in swimmers who are undertaking large training volumes.…”

Hydration and nutrition knowledge in adolescent swimmers. Does water intake affect urine hydration markers after swimming?

“…Young people with bad eating habits are more likely to suffer from obesity, fatigue, nutrient deficiencies and poor cognitive skills. Furthermore, it has been well established that diet can have a profound impact on athletic performance and energy recovery [1].…”