๐โโ๏ธ What Supplements Actually Work for Swimmers? A Breakdown of the Latest Research
In the world of competitive swimming โ even at the Masters level โ athletes are always searching for the edge that gets them stronger, faster, and more resilient. But when it comes to sports supplements, it can feel like youโre drowning in hype and conflicting advice.
A 2025 systematic review has cut through the noise, analysing 23 peer-reviewed studies involving 422 competitive swimmers across events from 50m to 800m. Hereโs what the science actually says โ and how Masters swimmers can apply it.
๐ง The Takeaway: Which Supplements Are Worth It?
โ Creatine
Best for: Sprint & mid-distance events
Creatine consistently shows ergogenic benefits, helping swimmers enhance power output and recovery. This is especially useful for Masters athletes balancing intensity and longevity.
โ Caffeine
Best for: All distances
Administered at 3โ6 mg/kg bodyweight ~60 minutes pre-race, caffeine was linked with statistically significant performance improvements. The key? Timing and dosing โ both critical to avoid side effects or missed benefits.
โ ๏ธ Sodium Bicarbonate & ฮฒ-Alanine
Best for: Longer races (200mโ800m)
These buffering agents may help reduce lactic acid accumulation. While results are promising, individual response can vary โ so test during training, not on race day.
โ Beetroot Juice & Citrulline/Arginine
Best for: None (yet)
Despite popularity in endurance sports, these supplements didnโt show meaningful performance gains in swimmers based on current data. Future studies may change that, but for now: low ROI.
๐ฅ What This Means for Masters Swimmers
As a Masters athlete, your goals might include performance, longevity, and consistency โ not just shaving tenths off your time. Supplements like creatine and caffeine offer measurable support, but should always be integrated with proper strength training, sleep, and periodised nutrition.
If youโre not sure where to begin, get a personalised supplement strategy aligned with your race calendar and training phase.
๐ Explore Masters Swimming Nutrition Services
๐งช Evidence-Backed, Athlete-Tested
This study reinforces the value of smart, individualised supplementation โ especially when combined with solid coaching and recovery strategies. Itโs not about taking more, itโs about taking what actually works, when it works.
For Masters swimmers who want every edge, science-backed support is now non-negotiable.
๐ Ready to Fuel Smarter?
Whether youโre chasing personal bests or staying strong as you age, a targeted supplement approach can make a real difference.
๐ฉ Have questions? Reach out directly, or book a consultation and letโs build your race-day game plan.
