Supplementation for High School and Collegiate Water Polo Players and Swimmers

In competitive aquatic sports such as water polo and swimming, athletes continually seek ways to optimize their performance. While supplementation can provide an edge in recovery, endurance, and strength, it is crucial to understand that the foundation of athletic success lies in three primary factors: high-quality sleep, solid nutrition, and proper hydration. No supplement can compensate for suboptimal recovery and energy levels without these fundamental components. Make no mistake: optimizing nutrition, sleep, hydration, and other foundational health concepts will make a more significant difference than any supplement. Before starting any supplementation, consult with your doctor.

These foundational health practices are backed by decades of studies. Research consistently demonstrates that adequate sleep enhances reaction time, cognitive function, and physical performance (Watson, 2017). Similarly, proper nutrition—balanced macronutrient intake emphasizing whole foods—supports muscle repair, energy production, and immune function (Thomas, Erdman, & Burke, 2016). Hydration also plays a pivotal role in thermoregulation, muscle contraction, and endurance, with even mild dehydration impairing performance (Sawka et al., 2007). Further discussion on these topics is presented in other documents. While athletes work on optimizing these foundational health practices, they can also begin using key supplements. I keep my supplements as simple as possible, just like my diet. I try to eat primarily whole foods and want my supplements to have only a few ingredients I recognize. The following section will discuss how to choose supplements, what supplements are essential for aquatic athletes, and which supplements I recommend.

How to Choose Safe and Effective Supplements

How do we know which supplements are safe and efficacious? When selecting supplements, it is essential to prioritize safety, quality, and efficacy. With the large number of products on the market, it can be challenging to determine which supplements are both practical and safe for consumption. Many unregulated or low-quality supplements may contain banned substances, inaccurate ingredient labeling, or harmful contaminants, which could pose health risks or lead to unintended doping violations. This mainly concerns athletes who are subject to strict anti-doping regulations, such as athletes competing in the NCAA. Athletes should seek products rigorously tested and certified by reputable third-party organizations to mitigate these risks. Two of the most trusted certification programs in the industry are Informed Choice and NSF Certified for Sport. These organizations independently verify the contents of supplements, ensuring that they are free from banned substances and that ingredient claims are accurate. By choosing supplements with these certifications, athletes can confidently use products that support their training and performance while minimizing potential health hazards and regulatory concerns.

NSF Certified for Sport: This certification is recognized by major sporting organizations, including the U.S. Anti-Doping Agency (USADA), Major League Baseball (MLB), and the National Football League (NFL). NSF Certified for Sport ensures that supplements do not contain substances prohibited by these organizations, providing athletes with an added layer of confidence. Additionally, NSF verifies that the product’s label accurately reflects its contents, reducing the risk of mislabeled or contaminated products. This is particularly valuable for professional and collegiate athletes, who may face severe consequences, including suspensions or bans if they unknowingly ingest a banned substance. The rigorous certification process includes toxicology reviews, facility inspections, and ongoing testing to maintain product integrity (NSF International, 2021).

Informed Choice: Similar to NSF, Informed Choice tests supplements for banned substances and contaminants, providing additional assurance for athletes. A key benefit of Informed Choice certification is its batch testing process, which ensures that every production lot of a supplement maintains quality control and consistency. This monitoring helps prevent variations between batches, sometimes occurring in supplement manufacturing. Informed Choice is also widely recognized by sports organizations and is used by professional teams, Olympic athletes, and fitness enthusiasts who prioritize safety and efficacy in their supplement choices (Informed Choice, 2021).

Athletes can significantly reduce their exposure to harmful or misleading products by selecting certified supplements from these programs. This safeguards their health and protects their athletic careers by preventing inadvertent doping violations. Beyond regulatory concerns, high-quality, accredited supplements ensure that athletes get the intended benefits from their nutritional support, whether for muscle recovery, endurance, or general wellness. Ensure you are aware of the safety and efficacy of your supplements! NSF Certified for Sport and Informed Choice and Sport are great options for third-party testing to give you peace of mind.

Key Supplements for Water Polo Players and Swimmers

1. High-Quality Protein Powder

Protein is essential for muscle recovery and growth, particularly for high-intensity training athletes.  As discussed in other documents, protein intake is massively crucial for athletes! When aiming to consume up to 1g of protein per 1lb of body weight, a trustworthy, high-quality protein powder is a critically important tool for athletes.  A high-quality protein powder, such as whey or plant-based alternatives, provides a convenient source of essential amino acids that stimulate muscle protein synthesis (MPS). Whey protein, in particular, is rich in leucine, a key activator of the mTOR pathway, which regulates MPS (Phillips et al., 2016). This means that leucine is particularly important for muscular repair and growth. Look for protein powders with 2000-3000mg of leucine in each serving. According to research by Dr. Layne Norton, 2-3 g of leucine is sufficient to stimulate MPS and the mTOR pathway. Like all supplements, I ensure that my protein powder is recognized by the NSF Certified for Sport or Informed Choice. Similarly, I take a protein powder that has simple and clean ingredients. The one below has three ingredients in the flavored version: whey protein, organic cacao powder, and organic coconut sugar with no preservatives, synthetic materials, dyes, etc.

My recommendation: Naked Whey Protein Powder

2. Creatine Monohydrate

Creatine monohydrate is one of the most extensively researched and effective supplements for increasing strength, power output, and recovery. Creatine replenishes phosphocreatine stores in muscles, facilitating rapid ATP regeneration during high-intensity activities (Kreider et al., 2017). Research supports its use in aquatic athletes, demonstrating improved sprint performance and reduced fatigue (Rawson & Volek, 2003). Furthermore, creatine has neuroprotective benefits, potentially aiding cognitive function and reducing mental fatigue (Clark, 2021). Creatine monohydrate does not directly cause an increase in "water weight" in the muscles but promotes increased intracellular water retention within muscle cells due to increased creatine storage. While this intracellular water retention does not add to "water weight" in the body, it does require individuals to consume more water to support proper hydration and kidney function during creatine supplementation. I feel a huge difference mentally and physically when I take high-quality creatine compared to when I don’t. I feel sharper mentally and quicker and more explosive physically. Like the protein powder, I take a creatine monophosphate supplement that is NSF Certified for Sport or recognized by Informed Choice.

My Recommendation: Thorne Creatine Monophosphate

3. Electrolytes

Replenishing one’s hydration can be done with water and whole foods; however, sometimes that is not enough. When an athlete sweats for an extended period (which happens in the water!), the concentration of electrolytes in their body goes down significantly. Electrolytes such as sodium, potassium, magnesium, and calcium play crucial roles in maintaining hydration, nerve function, and muscle contractions. Replenishing lost electrolytes is vital for preventing cramps and sustaining performance (Shirreffs et al., 2005). Studies suggest that electrolyte supplementation enhances endurance, reduces the risk of dehydration, and prevents hyponatremia in athletes training for extended periods (Sawka et al., 2007). Again, I stick with more natural electrolyte supplements tested by a trusted source, such as the NSF or Informed Choice.

My Recommendation: BPN Electrolytes

4. Caffeine

Caffeine can be incredibly beneficial for many reasons, but if you are a younger athlete, it may be wise to wait until college for this one, as it can take some time to get used to. However, caffeine is a well-established ergogenic aid that enhances endurance, reaction time, and cognitive alertness. It blocks adenosine receptors in the brain, reducing perceived exertion and delaying fatigue (Graham, 2001). Research shows caffeine consumption can improve water polo players' swimming performance and repeated sprint ability (Bridge & Jones, 2006). However, individual tolerance should be considered, as excessive caffeine intake may lead to jitteriness and sleep disturbances. It is essential not to consume caffeine in later portions of the day as it can lead to issues with sleep, which will do more harm than good. Also, if you are an NCAA athlete, speak with your athletic trainers about the caffeine you consume, as some caffeinated drinks have NCAA-banned substances. Again, here, I stay as natural as possible. I drink black coffee or espresso from non-GMO, pesticide- and mycotoxin-free coffee beans.

My recommendation: Black Coffee or Espresso

5. Omega-3 Fatty Acids

Omega-3 fatty acids are essential micronutrients readily available in whole foods such as fatty fish, nuts, and seeds. However, athletes should supplement if they are not consuming enough of these. Omega-3 fatty acids, particularly EPA and DHA, are known for their anti-inflammatory properties, cardiovascular benefits, and role in cognitive function. Athletes who supplement with omega-3s experience reduced muscle soreness, improved reaction times, and enhanced aerobic capacity (Mickleborough, 2013). Given the high oxidative stress associated with intense training, omega-3 supplementation can be beneficial in mitigating inflammation and promoting overall recovery.  Again, I recommend a trusted source and NSF Certified for Sport.

My recommendation: Thorne Super EPA

Conclusion

Supplementation can be a valuable tool for high school and collegiate water polo players and swimmers when used strategically and in conjunction with proper sleep, nutrition, and hydration. Protein, creatine monohydrate, electrolytes, caffeine, and omega-3s are the most research-backed options to enhance performance, recovery, and endurance. However, athletes must diligently select high-quality, third-party-tested supplements to ensure safety and efficacy. By prioritizing foundational lifestyle factors and making informed supplementation choices, aquatic athletes can maximize their potential and achieve peak performance in their sport.

References

Bridge, C. A., & Jones, M. A. (2006). The effect of caffeine ingestion on performance time, rating of perceived exertion, and physiological responses during 800-m running. Journal of Sports Sciences, 24(8), 875-882.

Clark, J. F. (2021). Creatine and brain function. Aging and Disease, 12(2), 139-148.

Graham, T. E. (2001). Caffeine and exercise: Metabolism, endurance, and performance. Sports Medicine, 31(11), 785-807.

Hobson, R. M., et al. (2012). The effectiveness of beta-alanine supplementation for athletic performance. Sports Medicine, 42(6), 493-512.

Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.

Mickleborough, T. D. (2013). Omega-3 fatty acids in physical performance optimization. International Journal of Sport Nutrition and Exercise Metabolism, 23(1), 83-96.

NSF International (2021). NSF Certified for Sport Program. Retrieved from [nsfsport.com]

Informed Choice (2021). Informed Choice Supplement Testing. Retrieved from[informed-choice.org]