Nutrition

Best supplements for a short-distance swimmer and a long-distance swimmer?

Optimizing Performance: Best Supplements for Short and Long-Distance Swimmers

So the question is, what are the best supplements for short-distance swimmers and a long-distance swimmer? First of all, short-distance, you think Sprint. So things that can help you in high-intensity short bursts would be what we're looking for. The two most researched supplements to fit that would be creatine and beta-alanine. So first, from a supplement standpoint, I always stress you need a third-party certified supplement. NSF Certified for Sport or Enform Sport is the way to go. That way you know what you're getting. You also know you're not getting dangerous banned substances contaminating your products. For creatine, you want creatine monohydrate. Nothing has outperformed that from a creatine standpoint. Don't buy into the hype of all these other forms of creatine. Creatine monohydrate is the way to go. Beta-alanine, you need to split throughout the day or you're going to have what's called paresthesia, which is tingling, pinprick sensation, flushing. So it's best to split that up throughout the day. From a long-distance standpoint, the main thing is carbohydrates. So you're wanting to have the fuel to get through that workout. But from a supplement standpoint, other things that may help, it's more of a food, and this can help with short distance as well, is sodium bicarbonate. In short, that's baking soda. So using that can decrease fatigue from acid. The problem with baking soda is it can cause severe GI or gastrointestinal distress, so you definitely want to play around with that.

For short-distance swimmers, the two most researched supplements are creatine monohydrate and beta-alanine. For long-distance swimmers, sodium bicarbonate can help with fatigue from acid, but it can also cause severe gastrointestinal distress.

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When considering the best supplements for short-distance and long-distance swimmers, there are a few key options. For short-distance swimmers focusing on high-intensity bursts, the most researched supplements are creatine and beta-alanine. It's important to choose third-party certified supplements, such as those certified by NSF or Enform Sport, to ensure product quality and safety. Creatine monohydrate is recommended as it has shown superior performance compared to other forms of creatine. Beta-alanine should be taken in split doses throughout the day to avoid tingling or flushing sensations known as paresthesia.

For long-distance swimmers, carbohydrates are essential to provide fuel for extended workouts. However, there is another supplement-like option that can benefit both short and long-distance swimmers: sodium bicarbonate, commonly known as baking soda. Sodium bicarbonate can help reduce fatigue caused by acid buildup. It's important to note that baking soda may cause significant gastrointestinal distress, so experimentation with dosage is advised.

In summary, short-distance swimmers may benefit from creatine monohydrate and beta-alanine, while long-distance swimmers should prioritize carbohydrate intake. Additionally, both groups can consider using sodium bicarbonate cautiously but be aware of potential digestive side effects.

What are your thoughts on Berberine for weight loss?

Research shows limited benefits of berberine for weight loss

So what are my thoughts on berberine for weight loss? Generally I'm not a fan of any supplement for weight loss. They have not been shown to work. I would say specifically to this I would use caution, especially depending on what medication you're on. It's been shown to interact with diabetes medications and blood pressure medications so it's definitely not something I would just play around with. But the research on this has not shown any real added benefit above controlling your food intake and exercising.

Be cautious with using berberine for weight loss. Research has not shown it to be an effective supplement and it may interact with certain medications, so talk to your doctor before taking it.

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Regarding berberine for weight loss, I generally do not support the use of supplements for weight loss as they have not been proven effective. Specifically for berberine, caution is advised, especially if you are taking medication. It has been found to interact with diabetes medications and blood pressure medications, so it should not be taken lightly. However, research has not demonstrated any significant added benefits of berberine beyond controlling food intake and exercising to manage weight.

Does the water retention/weight gain from Creatine stay as long as you take the supplement or go away in a few weeks?

Water retention with creatine: Here's what to expect

The question is, does water retention and weight gain from creatine stay as long as you take the supplement or will it go away in a few weeks? The answer is yes, it'll stay. Creatine supplementation naturally pulls water into the muscle. So as long as you have high creatine saturation in the muscle, the water will be there as well. And stopping the supplement can take a few weeks to have the creatine levels drop in your muscle and that's when you'll see the water weight disappear as well. So you will see some companies try to claim that they don't have water retention with their product. And my thought is, if you're not gaining water weight, then you're not getting the creatine into the muscle because then you're not pulling water into the muscle as well.

Yes, water retention and weight gain from taking Stay will stay as long as you take the supplement. But it will take a few weeks for it to go away after stopping supplementation.

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Water retention and weight gain from creatine supplementation will typically stay as long as you continue taking the supplement. Creatine naturally draws water into the muscles, and as long as there is a high saturation of creatine in the muscles, the water will remain there. When you stop taking the supplement, it can take a few weeks for creatine levels in the muscles to decrease, and that's when you may notice the water weight decreasing as well. Some companies may claim that their products do not cause water retention, but in my opinion, if you're not experiencing water weight gain, it likely means that the creatine is not effectively entering your muscles and pulling water along with it.

Is there a limit to how much daily protein we should consume from protein bars and shakes?

Protein bars and shakes: No limit on daily consumption

So is there a limit on how many grams of protein we get from shakes and bars in a day? And short answer, no. I would much rather see people get protein from whole food sources, whether that's chicken, eggs, milk, beans, whatever. Protein bars and shakes are extremely convenient, which is why they're useful. There's nothing special about them. The real benefit is the convenience. So you finish a workout, and it's a lot easier to drink a shake than trying to go get a meal. So it is extremely easy and convenient to meet your protein targets with those. But as far as limit of how many grams to cut off based on bars and shakes, there really is no limit.

Protein bars and shakes are a convenient way to meet your protein targets, but there is no limit on the amount you can consume in a day.

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Is there a limit to how much protein we should consume from protein bars and shakes in a day? The short answer is no. However, I would recommend prioritizing protein from whole food sources such as chicken, eggs, milk, and beans. Protein bars and shakes are convenient options, but they are not inherently superior. The real advantage lies in their convenience, especially after a workout when it may be easier to have a shake rather than preparing a full meal. These options make it convenient to meet your protein goals. But in terms of setting a limit on grams of protein from bars and shakes, there is no specific limit.

Trustworthy Protein Brands: Look for NSF Certification!

The question is, what is the best brand of whey protein? Honestly, I wouldn't say there's one brand that's the best. What you're looking for is a company you can trust, one that will pay for somebody else to test their product. So they're using NSF Certified for Sport or Inform Sport to show that what they have is actually what they say they have and they're not trying to pull one over on you. There are companies out there that will add cheaper ingredients that can fool some protein testing, so then you think you're getting whey and you're getting cheaper nitrogen-containing ingredients like creatine. There are some companies that have been caught doing that, so the safest thing to do is look for something that's NSF Certified for Sport or Inform Sport Verified. Examples, let's see, Muscle Milk is a company that's NSF Certified. You also have Optimum Nutrition. There is a lot. There really are a lot of good products out there. Just look for that certification. Honestly, it doesn't matter if it's isolate, if it's concentrate, you'll still get benefit of getting the protein.

Look for a company that has NSF Certified for Sport or Inform Sport Verified products. Examples include Muscle Milk and Optimum Nutrition.

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When it comes to whey protein brands, I wouldn't say there's a single brand that stands out as the best. What matters more is finding a company you can trust, one that invests in third-party testing for their products. Look for brands that hold certifications like NSF Certified for Sport or Inform Sport Verified, as these certifications ensure that the product contains what it claims and isn't compromised with cheaper ingredients. Some companies have been caught adding less expensive substances to fool protein testing, so it's important to prioritize trust and transparency. Examples of brands with NSF certification include Muscle Milk and Optimum Nutrition, but there are many other reputable options available. Ultimately, whether it's a whey protein isolate or concentrate, both will provide the benefit of protein intake. Focus on choosing a brand with reliable certifications for peace of mind.

Can you recommend any supplements or vitamins that can aid in post-workout recovery, and what benefits do they provide?

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Randy Bird,MS,RD,CSSD,CSCS answers your Nutrition questions. See all the advice Randy Bird,MS,RD,CSSD,CSCS has and get answers to your own Nutrition questions.

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Randy Bird joined UVA's athletics staff in 2010 as director of sports nutrition. Prior to UVA, he worked as a sports nutritionist at the University of Kansas, a clinical dietitian in Virginia and Pennsylvania, and completed internships with Virginia Tech and the University of Delaware. Bird has a Bachelor's and Master's in Food, Nutrition, and Exercise Science from Virginia Tech. He is a registered dietitian, a founder and past president of the Collegiate and Professional Sports Dietitians Association, and a member of the American College of Sports Medicine and the National Strength and Conditioning Association.