Swimming

Nutrition for swimmers

Swimming is one of the top three most popular sporting activities, with 1 in 5 people claiming to swim regularly. Whether you swim as part of a training programme or partake in competitive swimming, you will benefit from having a healthy diet. What you eat and drink can dramatically affect your stamina, speed and technique when swimming.

Preparing for a race or tournament

Preparing for a swimming event, such as a swimming competition or swimming tournament during which you swim multiple races in one day, demands a specific nutritional strategy. You can burn hundreds of calories, and that takes its toll on your energy reserves. But by making sure that your glycogen stores are full and your body is properly hydrated, you can make sure that you will give your best possible performance that day. Etixx products are designed in such a way that they give you all the nutrition that your body needs to swim faster and for longer.

Bring a drinking bottle to the swimming pool

It is difficult to imagine drying out with all that water around you. But you sweat significantly while swimming; it just gets taken up by the water. So, it is important to hydrate before, during and after swimming. If you swim for longer than 30 minutes, then keep a drinking bottle at the side of the pool and have a drink every 20 lengths. It is advisable to choose a sports drink that contains enough carbohydrates to supply you with energy while swimming.

Swimming
  • Daily
  • Before exercise
  • During exercise
  • After exercise

Daily nutrition advice for swimmers

Every athlete has a set of personal needs depending on his or her objectives, condition, experience with sports nutrition and specific problems. Excluding these personal effects, we have found a lot of similarities between the members of our teams, and all of the recreational swimmers who have been involved in the testing of our products.

In general, swimmers require more vitamins and minerals because of the exercise they do. Due to overworking and excess fertilisation, our agricultural land has been degraded, so that fruit and vegetables now contain less vitamins and minerals than roughly 50 years ago. This lower level of vitamins and minerals, combined with lower consumption of fruit and vegetables in general, means that swimmers have to pay extra attention to this. For this reason, extra supplements are highly recommended.

Recommended products

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Magnesium 2000 AA

€ 41.99

  • Magnesium amino acid in chelated form for better absorption
  • With vitamin C for the protection of the cells against oxidative stress
  • Effervescent tablet with delicious orange flavour can also be
    dissolved in water bottle

 

Gebruik

1 effervescent tablet a day, dissolve in 200 mL of water, preferably at breakfast.

Food supplement with sweeteners. This should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the daily recommended dose. Store out of reach of young children. Suitable for persons as of 13 years of age. Store at room temperature (15-25°C), protect from light and keep container closed.

Multimax

€ 29.99

  • High dose of vitamins, minerals and trace elements
  • Only 1 tablet per day

Gebruik

1 tablet per day, preferably at breakfast, during 4 weeks.

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the daily recommended dose. Store out of reach of young children. Not suitable for persons taking coumarin anitcoagulants. Store at room temperature (15-25°C), protect from light and keep container closed.

Eat and drink before exercise in order to make the best possible gains.

Our level of performance is directly proportional to our loss of moisture. It is important to start your training sessions properly hydrated. Pre-hydration starts the day before exercise, and mainly involves drinking water. The colour of your urine is a good indication of whether you are sufficiently hydrated. Dark yellow urine is a sign that you have not drunk enough. A light yellow colour indicates that you are well hydrated. During the meal before your session (3 hours before) or 10 minutes before the exercise, you can drink a sports drink to hydrate and get some extra carbohydrates.

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Nutritional Energy gel

€ 35.99

  • Unique tri-phase sugar mixture for quick energy boost (after 10min), but also has prolonged effect

Gebruik

10min BEFORE 1 sachet
DURING 1 à 2 sachets per hour effort 

Liquid food enriched with vitamin C.

Kidney patients should not take more than 200mg of vitamin C per day, considering among others, the risk of hyperoxalemie.

Isotonic drink

€ 31.99

  • 2:1 ratio glucose:fructose for optimal absorption of carbohydrates, without stomach complaints
  • With extra sodium (552mg/litre) to replenish salt loss and maintain fluid balance
  • Ideal isotonic thirst-quencher for hot weather
  • pH-neutral to prevent upset stomach
  • Available in 4 delicious fruit flavours: lemon, orange-mango, watermelon and forest fruit

Gebruik

Dissolve 35g powder (2 scoops = 35g powder) in 500ml of water. Drink at least 500 ml per hour effort. In warmer conditions and during intensive exercise, it is recommended to drink 750 ml up to 1 l per hour.

 

This powder preparation is an isotonic drink for sportspeople fortified with minerals. A varied and balanced diet and a healthy lifestyle are
important. Do not to exceed the daily recommended dose. Suitable for persons as of 13 years of age.

Energy Sport Bar

€ 35.99

  • With carbohydrates for a prolonged energy supply during exercise.
  • Can be used as a snack rich in carbohydrates.
  • Low fat and fibre content, therefore easy to digest.
  • Choice between 2 different flavours: raspberry and chocolate.

Gebruik

As Carbo-loader 1 bar (as a snack)
30 min BEFORE 1 bar
DURING 1 or 2 bars per hour of exertion*.

* 1 or 2 bars provide(s) 30 and 60 g carbohydrates respectively.

 

Chocolat: Cereal bar with sugars enriched with magnesium. A varied and balanced diet and a healthy lifestyle are important.

Raspberry: Cereal bar with sugars enriched with vitamin C.  A varied and balanced diet and a healthy lifestyle are important.

Eat and drink something during exercise in order to gain as much performance as possible.

The amount of moisture that you will lose during exercise depends on duration, intensity, genetics, body size and various environmental factors such as humidity and temperature. It is therefore not entirely clear how much you should drink while exercising. A very good way to determine how much moisture you need to consume is to use some scales on a day during which you will be training. Weigh yourself before and after training, and multiply the lost weight by 1.5. The outcome is the quantity of fluid that you need to consume in order to compensate for what you lost as sweat.

In order to perform during long periods of exercise, the muscles must have enough glycogen, and that is why it is important to consume carbohydrates while training and replenish these reserves. If no carbohydrates are consumed during long periods of intensive exercise, glycogen in the muscles will become depleted after 90 minutes. The table below shows how much carbohydrate must be consumed, because requirements depend on the duration of the exercise:

<1h No additional carbohydrates required
1-2h 30g per hour
2-3h 60g per hour
>2,5h Up to 90 g per hour

 

You can choose to consume carbohydrates during exercise in liquid, semi-liquid or solid form. The more liquid the food, the faster the carbohydrates will be absorbed during exercise. In stress situations, preference is always given to liquid sources of carbohydrate, because our digestive system does not work optimally when we are under stress.

Recommended products

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Nutritional Energy gel

€ 35.99

  • Unique tri-phase sugar mixture for quick energy boost (after 10min), but also has prolonged effect

Gebruik

10min BEFORE 1 sachet
DURING 1 à 2 sachets per hour effort 

Liquid food enriched with vitamin C.

Kidney patients should not take more than 200mg of vitamin C per day, considering among others, the risk of hyperoxalemie.

Isotonic drink

€ 31.99

  • 2:1 ratio glucose:fructose for optimal absorption of carbohydrates, without stomach complaints
  • With extra sodium (552mg/litre) to replenish salt loss and maintain fluid balance
  • Ideal isotonic thirst-quencher for hot weather
  • pH-neutral to prevent upset stomach
  • Available in 4 delicious fruit flavours: lemon, orange-mango, watermelon and forest fruit

Gebruik

Dissolve 35g powder (2 scoops = 35g powder) in 500ml of water. Drink at least 500 ml per hour effort. In warmer conditions and during intensive exercise, it is recommended to drink 750 ml up to 1 l per hour.

 

This powder preparation is an isotonic drink for sportspeople fortified with minerals. A varied and balanced diet and a healthy lifestyle are
important. Do not to exceed the daily recommended dose. Suitable for persons as of 13 years of age.

Ginseng & Guarana Energy Gel

€ 35.99

  • Unique tri-phase sugar mixture for quick energy boost (after 10min), but also has prolonged effect
  • With natural caffeine for extra physical and mental energy boost
  • With alcohol for better absorption of sugars

Gebruik

10min BEFORE 1 sachet
DURING 1 à 2 sachets per hour effort 

 

 Food supplement. This product should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the daily recommended dose. Store out of the reach of young children.

Contains caffeine (53mg / 50g). Not recommended for children, pregnant or lactating women and caffeine-sensitive persons. Do not exceed the maximum daily intake of 400mg caffeine from all sources. Consult your doctor or pharmacist if you are taking concomitant diabetes medications.

Eat and drink something after exercise in order to recover as quickly as possible

Proper recovery after training is crucially important, because strangely enough, your body gets stronger and fitter after exercise, not during. In line with the motto “You’re only as good as your last recovery”, it is important to pay attention to what you eat and drink after exercise. This determines how much you will gain from your training. Often, you have to drive or catch a bus, or rush to your next appointment, so you do not immediately supply your body with the building materials it needs to ensure proper recovery. This can cause you to start your next training with fatigue, potentially causing you to enter a negative spiral. This can result in delayed progress, or even injury. What you should do, is provide your body with fuel and the right nutrition as fast as possible.

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Recovery Shake

€ 49.99

  • With “fast” sugars (maltodextrin) for optimal replenishment of muscle glycogen
  • With high-quality protein (whey protein isolate) for rapid recovery
    of muscle damage
  • Rich in vitamins
  • Choice of two flavours: raspberry-kiwi or chocolate

Gebruik

Immediately after light-moderate intensity exercise: dissolve 50 g powder (3 scoops) in 500ml water/milk / Immediately after an intensive exercise/competition: dissolve 100 g powder (6 scoops) in 500 ml water/milk

 

Immediately AFTER light-moderate intensity exercise 50 g powder (3 scoops) in 500ml water (raspberry/kiwi) or milk (chocolate)
Immediately AFTER an intensive exercise/competition: Dissolve 100 g powder (6 scoops) in 500 ml water (raspberry/kiwi) or milk (chocolate)
Immediately AFTER a competition Dissolve 100 g powder (6 scoops) in 500 ml water (raspberry/kiwi) or milk (chocolate)

 

This food supplement with sugars and sweetener contains vitamins and minerals for sportspeople. Food supplements should not be used as a substitute to a varied, balanced diet and a healthy lifestyle. Do not to exceed the daily recommended dose. Store out of the reach of young children.

Advanced plan

For those who are ready to take it a step further and are aiming for challenges that are just within their potential. The products below can help you with this depending on your goals.

Creatine Creatine

Creatine (Creapure®) helps to improve performance during explosive efforts.

300 gr.

€ 29.99 Carnitine 1000 - More info about this product
PRO LINE Recovery Shake PRO LINE Recovery Shake

High-dose mix of carbohydrates (±60g), salt (±1,2g), proteins (±30g) and leucine (±3g).

1400 gr.
Chocolate

€ 54.99 Carnitine 1000 - More info about this product
HMB 1000 HMB 1000

Supports the build-up and reduces the breakdown of muscle mass during periods of rest or build-up.

60 tablets

€ 33.99 Carnitine 1000 - More info about this product
PRO LINE Magnesium 100% Bisglycinate PRO LINE Magnesium 100% Bisglycinate

Magnesium is an essential mineral for an athlete and supports normal muscle function.

60 tablets

€ 32.99 Carnitine 1000 - More info about this product
Creatine 3000 Creatine 3000

Creatine tablets that help to improve performance during explosive efforts.

90 tablets

€ 36.99 Carnitine 1000 - More info about this product
Beta Alanine Slow Release Beta Alanine Slow Release

Increases muscle buffer capacity and thus the ability to sustain efforts for longer.

90 tablets

€ 46.99 Carnitine 1000 - More info about this product
Omega 3 Omega 3

High-dose Omega-3 supplement with vitamins D & E.

60 softgels

€ 32.99 Carnitine 1000 - More info about this product