Balancing the Basics, Mastering Macro and Micronutrients for Swimmers – World Aquatics

Here, Andrew Shepherd – Performance Nutrition Lead at Loughborough University – expands on his top nutrition tips for swimmers; delving deeper into what types of food will help swimmers achieve that all-important balance.
Food can be divided into two main categories: macronutrients and micronutrients. These are the essential nutrients that our bodies need to function; they give us energy and also support things like digestion and brain function.
Macronutrients consist of carbohydrates, fats and protein and are needed in large amounts, whereas micronutrients (vitamins and minerals) are required in smaller quantities.
For swimmers in particular, carbohydrates are king [insert hyperlink to other feature]. Outside of this, incorporating the right fats, proteins, vitamins and minerals is key to a complete nutrition strategy, as well as knowing when best to fuel with them. Shepherd noted how a consistent, holistic approach that focuses on whole foods is best for swimmers at every level.
“Inevitably, we want to try and eat whole foods,” he explains. “The starting place [should be] whole grain, whole food, whole wheat, wherever you can, rather than going for lots of sports foods, convenient foods, and processed options.”
When it comes to micronutrients, Shepherd highlighted some principal ones that swimmers should understand the importance of, and also know where to find them in foods.
Omega-3* – “Omega 3 is massive in your immune defence and for brain health. It’s great as a healthy natural fat and it’s also anti-inflammatory. You find it in oily fish, salmon being the primary example. If you ate three portions of oily fish a week, you would get enough omega-3 to be very healthy. You can also get it from chia seeds and flax seeds – which double as a source of fibre; [the equivalent dosage being] a tablespoon per day.”
*while not strictly a micronutrient, omega-3 is an essential nutrient (fatty acid) only found in the foods we eat – an important one for athletes to be incorporating into their diets
Vitamin D – “The predominant form of vitamin D is sunlight, so if you’re nearer the equator and you have strong sunlight throughout the year, it’s going to be more easily absorbed and stored.
“It’s really important for our immune systems, but it’s poorly absorbed in food. Egg yolks, salmon and shiitake mushrooms are some primary sources, but it’s also fortified in an endless number of cereals.” Vitamin D is also essential for calcium absorption – a mineral that Shepherd also highlighted.
Vitamin K – This vitamin is needed in the body for blood clotting, and also contributes to bone health. “We’re seeing more and more now that vitamin K is not being consumed well in athletes. It’s predominantly found in dark leafy green vegetables like kale, cavolo nero, and spinach.”
Iron – Iron deficiency can be common amongst athletes, and although swimmers have less of a pre-disposition to it compared to other, land-based sports (eg. athletics), daily consumption through food, and supplementation if necessary, can help to fight fatigue and make a big difference for athletes who may be deficient.
“Generally, we would say iron on a daily basis is a good option. Athletes will need a little more, and certainly female athletes that are in menstruating age as that’s also a component.”
Calcium – “Calcium is a big one for swimming as a non-weight bearing sport. The default is always to go to dairy, and the general recommendation is a pint and a half of milk a day or a matchbox sized piece of hard cheese.
“Most dairy alternatives now will be fortified with calcium and would be an equal trade, and you can find it in small amounts in dark leafy green vegetables.
“Swimming is a great form of exercise, but your bones also need to be loaded for strength – which you’re not getting from the pool. Weight bearing exercise is a big piece and having that S&C stimulus is important. But to be able to maintain that bone strength, calcium is also really important.”
With any type of fuelling, it’s important to keep balance and consistency in mind. This is particularly important when it comes to vitamins, as our bodies won’t necessarily store these long term.
“There are two definite buckets: fat-soluble and water-soluble vitamins,” he explains. “Fat-soluble ones are more forgiving and vitamin D is an example of that. This means that you can have a bit extra some days and a bit less other days, and you’ll be fine.
“Vitamin C on the other hand is water-soluble, which means if you don’t consume it, or if you over-consume it in a day, you will excrete the extra in waste. We need water-soluble vitamins every single day, otherwise, you risk becoming deficient.”
Ultimately, it’s best to strive for overall nutrient balance over time, rather than taking a ‘feast or famine’ approach.
Gut health has gained growing attention in recent years – and for good reason, given the impact it can have on your overall health.
What makes it particularly relevant in this context is that the gut lining is one of the primary ways in which humans absorb nutrients from food.
Shepherd said: “We can talk about vitamins and minerals, but if somebody’s gut health is really poor or their gut lining is not in a great place, their ability to absorb [vitamins & minerals] is massively hampered.”
One way to promote good gut health is through consumption of probiotics, which simply put are ‘good gut bacteria’. You can find these in fermented foods such as kimchi or kombucha, or specialist drinks like Yakult or Actimel.
The food groups and approaches highlighted by Shepherd are applicable for swimmers of all ages and levels, but there are some adaptations he’d advise junior and masters swimmers to note.
Junior Athletes – “Junior athletes are growing and experiencing bone formation; they’ll need more calcium than your general population recommendations. At junior age, you’re looking at 1500mg being the recommendation for bone development and bone strength.
“And it’s consistently having a dripfeed, it’s not a case of [having] four or five litres of milk in a day and then not having any for a few days.
Masters Athletes – “Ironically, when we talk about older athletes at the other end of the scale, we’re looking at probably the same number.
“This is because as you get older, bone muscle mass goes down with age – which means loading is less. Bone strength deteriorates as a result because you’re not loading the bones as much, so you get muscle wastage. That’s also why protein intake in older athletes is really important.”
Copyright 2018 – 2026 World Aquatics. All rights reserved.

source