Freediving and Supplements
by FII - February 24th
When it comes to gains in performance or just maintaining a certain level of freediving ability, nothing beats properly structured and targeted training, a balanced diet, and a healthy amount of sleep. There are, however, moments when your body needs a bit more to perform at its best, or you might be looking for an edge to get more out of your training. That is when ergogenic supplements can help your freediving performance.
Let's take a look at some of the more common supplements used in freediving training and why they are so popular. But please do not make the mistake of believing you have to take them all (or any, for that matter) to be the best freediver you can be. Supplements are, in the end, just supplements; they support your regular diet in correlation with your activity. Depending on your workload, diet, periodization, type of freediving, age, gender, body type, and many other factors, you may benefit from different supplements than your freediving buddy. To better understand your needs and proper dosages, ask your FII Level 3 Instructor or seek a sports medical professional for advice.
The supplements below are listed in alphabetic order.
Calcium:
A mineral essential for the formation of bones that also helps with muscle contraction. The main source of calcium is dairy products, and due to the body’s high calcium demand and our aversion to dairy for improved equalization, calcium supplements are more widely used among freedivers than among other athletes.
Citrulline Malate:
Is called creatine for endurance. It is an apple derivate that enhances aerobic and anaerobic performance and increases nitric oxide production in trained athletes.
Coenzyme Q10 (ubiquinone):
Delays fatigue and acts as an antioxidant.
Coenzyme Q12:
Increases aerobic capacity and speeds up muscle repair.
Creatine Monohydrate:
Increases muscle energy, endurance, strength, and lean muscle mass.
Folic Acid:
Increases aerobic capacity.
Ginseng:
Increases endurance and enhances muscle recovery. Side effects may include diarrhea, skin rashes, nervousness, elevated blood pressure, and sleeplessness.
Glutathione:
Is a super antioxidant and antitoxin that boosts the immune system and improves cellular function.
Glucosamine:
Is an anti-inflammatory that enhances recovery.
Glutamine:
Boosts immunity and growth hormone levels and assists with replenishing glycogen.
Inosine:
Enhances energy production and improves aerobic capacity.
Iron:
Increases aerobic capacity and is mainly for female or vegetarian freedivers.
Leucine: Decreases muscle breakdown and spares muscle glycogen stores. Magnesium:
Helps with muscular relaxation and gives crucial support for muscle energy production.
Nitrate:
Enhances exercise tolerance and reduces oxygen consumption in submaximal exercise. Its natural source is beetroot juice.
Sodium Bicarbonate:
Buffers lactic acid production and delays fatigue.
Sodium Phosphate:
Boosts aerobic and anaerobic capacity, buffers lactic acid, and delays fatigue.
Turmeric:
Is an anti-inflammatory and antioxidant.
Vitamin B1 (thiamin):
Enhances energy production, increases aerobic capacity, and improves concentration.
Vitamin B2 (riboflavin):
Enhances aerobic capacity.
Vitamin B6 (pyridoxine):
Decreases anxiety.
Vitamin B15 (dimethylglycine):
Increases muscle energy production.
Vitamin C:
Acts as an antioxidant and increases aerobic capacity and energy production. Assists in accelerating recovery.
Vitamin E:
Acts as an antioxidant and improves aerobic capacity.
