What Constitutes a Well-Balanced Diet for Freediving?
A well-balanced diet is the cornerstone of freediving performance, supporting energy needs, recovery, and overall health. It provides the necessary macro- and micronutrients required for optimal physical and mental function. This article is a knowledge bank about foods, vitamins, antioxidants and minerals for freediving. Hopefully you will get some knowledge and inspiration for your freediving-specific balanced diet.
Deep dives without e proper pre-dive nutrition, and hydration, can actually cause blackouts. Stay safe and eat well.
Water and Hydration
Freedivers lose fluids faster than the average person because of the immersion diuresis effect, where blood shifts to the thoracic region, prompting the kidneys to produce more urine. This diuresis means that freedivers need to be conscious of hydration before, during, and after dives.
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- Stay well-hydrated to maintain muscle function and prevent dehydration.
- Prioritize water and supplement with natural electrolyte-rich options like coconut water or homemade hydration solutions.
Did you know that even mild dehydration can reduce your oxygen efficiency by up to 30%? For freedivers, staying hydrated isn’t just a good habit—it’s essential for peak performance and safety.
Lean Proteins
Include sources such as. Eggs, Fish, Shellfish, Chicken, Turkey, Soya, Nuts and seeds, Pork, Beans and pulses, Peanuts, Pumpkin seeds, Wild rice, Oats, Hemp seeds, legumes, and low-fat dairy.
Essential for muscle repair and recovery.
Healthy Fats
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- Provide long-lasting energy and support cell membrane integrity.
- Focus on omega-rich sources like salmon, walnuts, chia seeds, flaxseeds, and avocados.
Not all fats are bad, some healthy fats help to absorb vitamins and minerals, reduce your risk of heart disease, fight inflammation, and do lots more to help you stay healthy. Examples of healthy fats that can benefit you as a freediver: Avocado: High in protein, vitamin E, and helps boost immunity. Butter/ghee: High in omega-6 and omega-3 which help brain function. Coconut oil: Increases good cholesterol, improves brain function, and reduces inflammation. Nuts and seeds: Improve heart health mood, and are high in vitamin E. Fatty fish (eg mackerel): High in omega-3, fights inflammation, improves brain function. Eggs: High in protein, improve heart health, lowers bad cholesterol. Grass-fed beef: No/fewer hormones and antibiotics are used than there are in grain-fed beef. High in antioxidants and promotes muscle strength.
Complex Carbohydrates
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- Fuel high-energy activities and replenish glycogen stores.
- Opt for whole grains, sweet potatoes, quinoa, oats, and legumes.
Fruits and Vegetables
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- Supply antioxidants, vitamins, and minerals crucial for recovery and reducing oxidative stress.
- Include a variety of colorful products such as berries, leafy greens, bell peppers, carrots, and citrus fruits.
Example of a 1 day meal plan for Freediving
Breakfast: Oats with almond milk, fruits, nuts and chia seeds. Smoothie with beetroot.
Mid morning snack: Dates, nuts and bananas.
Lunch: Omelet with chicken, mushrooms and spinach.
Afternoon snack: Healthy cake.
Dinner: Alexandrian liver, with rice and your favorite vegetables on the side.
