During the months of intense depth training and competitions, or periods where I am teaching and training at the same time, I use supplements, vitamins, and minerals to help my body recover faster. The last years I have been teaching a lot and training at the same time, this would not have been possible without having all the essentials of health in place, being in a super good shape physically, mental training and supplementation.
The Essentials of Health for Freediving Performance
Before diving into the world of supplementation, it is crucial to emphasize the foundation of optimal freediving performance: a healthy sleeping pattern, recovery and a well-balanced diet.
Sleep ensures recovery, mental clarity, and hormonal balance—all vital for freediving. Aim for consistent, quality sleep, and prioritize creating an environment conducive to rest, such as a dark, cool, and quiet bedroom. Make sure to get 7-9 hours of sleep every night and plan your sleeping times and wake up times to be on the same time every day. Take some time to prepare the body and mind for sleep in the evening, like turning off the screens an hour before sleeping time.
Recovery is training. Proper recovery in both the short and long term between your training sessions and training weeks is essential. Without recovery, the stimulus will break down the body, mind, and nervous system, leaving you less capable of performing than when you started. Recovery prevents burnout. The ability to recover quickly between dives can mean the difference between a successful training session and a wasted one. Deeper dives require longer recovery times. The power of recovery training is probably the most underrated aspect of freediving training. A professional coach can help you plan recovery training effectively.
Diet plays an equally significant role. Freedivers benefit from meals rich in whole foods, focusing on fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates. Avoid processed foods, excessive sugar, and trans fats, which can impair recovery and performance. Remember, supplements are meant to complement, not replace, a varied and nutrient-dense diet. If you have gluten intolerance, you might want to avoid foods containing gluten.
Importance of Tracking Supplement Intake
Monitoring your supplement intake is essential for avoiding potential risks associated with excessive consumption of certain nutrients, such as copper or iron, which can be harmful in high amounts. Maintaining a detailed log of your supplements is a practical way to ensure balance. Consider using an Excel sheet to track the quantities of each supplement you take daily, along with their respective dosages in milligrams (mg) or micrograms (mcg). This will help you stay within recommended limits and identify any overlaps in multivitamins or other combination products.
Before starting any supplementation regimen, it is highly recommended to get a lab test. A comprehensive blood test can provide insights into your current nutrient levels and help identify deficiencies or excesses. Consulting a healthcare professional with these results ensures that your supplementation is tailored to your specific needs, minimizing the risk of adverse effects.
Supplementation and Anti-Doping Compliance
While supplements can offer performance and health benefits, it is critical to balance their use with the anti-doping regulations set by the World Anti-Doping Agency (WADA). Athletes must:
- Choose high-quality supplements from reputable brands with third-party testing to ensure they are free of banned substances.
- Avoid over-reliance on supplements and maintain focus on a balanced diet and training.
- Stay informed about updates to WADA’s prohibited list to avoid unintentional violations.
Oxidative Stress and Free Radical Damage Caused by Freediving
Freediving can burn anywhere from 400-1200 calories per hour, similar to running a marathon. Being dehydrated can increase your risk of barotrauma, including lung squeezes, which occur when the lung tissues are compressed too tightly during deep dives. Additionally, dehydrated tissues are less flexible, which is a problem when descending to depths where pressure increases.
During a dive, oxidative stress increases due to the body’s metabolic processes occurring in a low-oxygen environment. This can lead to cellular damage, which slows recovery and can lead to long-term health issues if not addressed. Consuming foods rich in antioxidants, such as berries, leafy greens, and nuts, and found in certain supplements, helps the body recover quickly, work optimally, and combat oxidative stress. The Mediterranean diet, rich in olive oil, fruits, vegetables, and fish, is often cited as an excellent example of a diet that balances healthy fats, proteins, and antioxidants, all of which are crucial for freedivers.
Competitive freedivers spend a huge amount of time working out exactly what they can and can’t eat and determining the best time to eat before a dive. Due to the anaerobic respiration that freedivers engage in, releasing free radicals into the body, freedivers also learn to load their diet with antioxidants.
Conclusion
Supplementation can be a valuable tool for freedivers when used thoughtfully and in conjunction with a healthy lifestyle. Prioritize the basics of sleep, nutrition, and training, and use supplements to fill gaps or address specific needs. Always consult a healthcare professional or sports nutritionist before introducing new supplements to your routine.
