Why whey for a swimmer?

Whey is known to be a source of fast-acting protein , ideal for recovery. As a sports coach, we have observed that it is effective in repairing muscle after exercise and promoting muscle growth. At Squad Nutrition, our Pure Whey Isolate contains more than 83% protein per serving, quality Made in France, lactose and gluten free.

Swimmers, both amateur and competitive, have a protein requirement of between 1.2 and 2 g/kg of body weight per day. According to FINA (International Swimming Federation), a dose of 0.3 g/kg after the session is ideal.

Before or after the session?

Before training

It's often recommended to eat 1 to 2 hours before a session to have enough energy. But for an early morning session or if you're short on time, a small whey shake 30–45 minutes before can do the trick. It provides rapidly available amino acids.
For example, when I went swimming early on a Saturday morning, I had a small vanilla shake to avoid the munchies and last the entire session. The result: better concentration and no energy crashes midway through.

Right after

This is where whey protein comes into its own. Right after you get out of the water, your muscles need nutrients to repair micro-tears. An easy-to-digest shake with fast-digesting Isolate is perfect. Our experience shows that taking whey protein within 30 minutes of exercise promotes recovery and limits muscle soreness, especially if you follow it up with a strength training or running session.

And around swimming: practical scenario

Classic day (swimming only)

Morning

• Solid balanced breakfast (eggs, oatmeal)
• Linking at 10:30 a.m.
• Whey shake at 11:15
  

Evening

• Meal rich in protein, vegetables, complex carbohydrates
  
  

Double session (morning + afternoon muscle training)

Morning

• Pre-workout shake (between 25–30g of protein)
• Post-swim shake at 11:30 a.m.
  

Afternoon

• Light shake 30 min before weight training
• Full meal after
  

We therefore adopt 2 to 3 intakes of whey, remaining within the total daily requirements (~1.5–1.8 g/kg/day).

Focus on the rapid absorption of whey isolate

Squad Nutrition Pure Whey Isolate provides approximately 25g of protein per serving and is designed for efficient absorption without bulking the stomach.
In swimming, where the diaphragm is often used, avoiding digestive heaviness is a big plus.
In comparison, a classic whey richer in lactose would be less well tolerated post-session.

And BCAAs, collagen, creatine...

Even though this article focuses on whey, we can't miss:

• BCAA : Our BCAA 4-1-1 peach tea flavor delivers branched-chain amino acids that are useful especially after a workout to reduce muscle fatigue.
• Creatine : useful if you follow up with strength work in dryland or bodybuilding.
• Collagen : useful if you have frequent joint or tendon pain, especially in the shoulders.
  

Practical advice

1. Determine your protein needs: 1.2–2 g/kg/day, adjustable according to exercise.
   
2. Standard dose of 25 g of whey isolate, adjustable according to your weight (≈0.3 g/kg).
   
3. Take whey after the session , within 30 minutes, to optimize your recovery.
   
4. Prioritize quality : We recommend Squad Nutrition Pure Whey Isolate with over 83% protein
   
5. Hydrate yourself well : water before, during, and after the session.
   
6. Adopt the right overall dosage : don't rely entirely on whey, supplement with dietary proteins such as eggs, lean meats, and legumes.
   

In summary

When should you take your whey protein around swimming training?

• After the session : top priority, to take advantage of the anabolic window.
• Before the session : optional, useful if you lack energy or if the session is intense or long.
• As a snack : complements your daily protein goals.
  

With Squad Nutrition's Pure Whey Isolate, 100% made in France and available in delicious flavors (chocolate, vanilla, pistachio, etc.), you combine rapid absorption, taste, and pleasure.

We've learned that adding quality protein to your workout is essential for recovery, progress, and turning effort into results. So, whether you're a beginner swimmer, an experienced amateur, or preparing for a competition, add a whey isolate shaker to your gear... and you'll see the difference.