Protein powder is a staple supplement for many bodybuilders -- both professional and aspiring -- but it can be useful for other types of athletes as well, including swimmers. Swimming provides a full-body workout, so using protein powder can help ensure your muscles recover properly and that your body is ready for peak performance. Consult a doctor before using any supplements.

Workout Recovery

Protein powder is often consumed after weight training workouts. It provides your body with amino acids, which help build up muscle tissue broken down during exercise. Because swimming is strenuous for muscles across your body, consuming protein after swimming is crucial, especially if you are training intensely or participating in multiple events the same day. Neglecting to get enough protein can lead to fatigue, feelings of having "lead legs" or elevated resting heart rate.


Swimming demands a lot from your body, and you need enough fuel to perform at your best. Being hungry can make you lose focus and lead to low energy. Dietitian Jill Castle notes that protein can help keep you full and maintain stable blood sugar. Additionally, research from the May 2008 "The American Journal of Clinical Nutrition" indicates that protein tends to be more filling than carbohydrates and fat.

Muscle Gain

Propelling your body through the water requires significant muscular strength, and the key to getting faster is strengthening your muscles. According to June 2010 research in the journal "Nutrition and Metabolism," whey protein powder can be particularly beneficial for building strength because it stimulates considerable muscle protein synthesis, the process by which your body builds muscle.

Fat Loss

Carrying extra weight can hurt your swimming performance; your muscles will have to work harder and you will tire more quickly. Thus, having a lean body, with mostly muscle and minimal fat, is desirable. Consuming protein may help you reduce your body fat percentage; a study from the May 2010 issue of "Medicine and Science in Sports and Exercise" found that consuming protein powder before exercise increased the number of calories participants burned throughout the day after exercise. The researchers note that this effect may "facilitate reductions in body fat mass and improve body composition if nutritional intake is stable."

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