For prolonged endurance efforts such as a 10 km swim, it is essential to use a specific fueling strategy (energy drinks, electrolytes, and gels) to compensate for the difficulty of eating while swimming.

noli's read

Sports nutrition science largely confirms that during endurance efforts exceeding 60 to 90 minutes, exogenous intake of carbohydrates and electrolytes is crucial to maintain performance and prevent dehydration (Position of the International Society of Sports Nutrition, meta-analyses). The use of liquid or gel forms is a strategy validated by randomized controlled trials (RCTs) because these formats facilitate gastric absorption and reduce digestive discomfort, a major challenge in swimming. The use of energy drinks combining carbohydrates and electrolytes is supported by strong evidence for optimizing glycogen resynthesis. However, the 'essential' nature of specific brands is a marketing recommendation, as efficacy relies on composition (type of carbohydrates, sodium concentration) and not on the brand. Digestibility, while crucial, remains subjective and specific to each athlete's individual tolerance. Thus, while the overall strategy is scientifically founded, the necessity of complex processed products can be nuanced by other food sources depending on preferences.

the sources

1. 1Maughan RJ et al. 2016
2. 2Hew-Butler T et al. 2015