Nutritional Recommendations for Breath-Hold Divers

Breath-hold diving (BHD) is defined as enduring apnea for more than 4 min. It is characterized by resistance of reactive oxygen species, reduced sensitivity to hypoxia, and low mitochondrial oxygen consumption. The energetic demands of different BHD disciplines (static, dynamic, and spearfishing) are various. Hence, the nutrition of these athletes may play an important role on their performance. The main aim of this study is to examine and propose recommendations for this specific population. Also, the aim is to divide nutrition according to main BHD disciplines (static, dynamic, and spearfishing). Mediterranean and alkaline diet could represent an appropriate BHD diet. Nutritional requirements differ between freediving (static and dynamic) and spearfishing, mainly because of the workload. Also, spearfishing includes multiple consecutive dives and hence has different recommendations. However, the proper nutrition for freedivers is based on a variety of natural foods that support acid–base balance, provide a stable source of energy, and facilitate quality recovery. By adopting healthy eating habits based on the Mediterranean and alkaline diet, along with regular hydration and adapting your diet to the specific needs of diving, divers can improve performance and ensure long-term health.