Today's Session
Static Apnea
Dynamic & Depth
Spearfishing
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Diving in…
Macronutrient
Food Group
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Rating Guide & Key Metrics

Rating Scale

Very High
High
Moderate-High
Moderate
Low-Moderate
Low / None

Alkalinity (Pre-Dive)

Pure Alkaline — Ideal before diving. Supports blood pH balance and CO₂ buffering for longer breath-holds.
Not Pure Alkaline — Slightly acidic or neutral. Still nutritious, but less optimal eaten close to a dive.

Digestion Time (Pre-Dive)

Instant / 30–60 min — Safe close to a dive
1–2 hrs — Allow 2+ hours before diving
2–3 hrs — Allow 3+ hours before diving
3–5 hrs / ~40 hrs — Eat well ahead or avoid

Post-Dive Metrics

Absorption Rate — Speed nutrients enter your bloodstream for recovery
Carb Rating — Glycogen replenishment potential
Protein Rating — Muscle repair and recovery support
Antioxidants — Combat oxidative stress from breath-holds
Performance Supplements

Evidence-based supplements to support breath-hold performance, oxygen efficiency, and recovery. Beetroot nitrates lead the field with direct freediving research. Filter by discipline to see what's most relevant to your training.

12 supplements shown
Sources

Drviš I, Vrdoljak D, Foretić N, Dujić Ž. Nutritional Recommendations for Breath-Hold Divers. Appl. Sci. 2025, 15, 2384.  ·  Rawson TK. Why Freedivers Are Turning to Beetroot Powder. Molchanovs Magazine, Dec 2025.  ·  AIDA International Instructor Manual, Chapter 8: Nutrition for Freediving.  ·  Barak OF et al. Beetroot juice enhances spleen contraction and haemoglobin mobilization in breath-hold divers. Front. Physiol. 2021;12:662380.  ·  Disclaimer: Supplement information is for educational purposes only. Consult a qualified health professional before supplementing.