How The Brain Prioritizes Information When Oxygen Is Scarce
Every freediver knows the sensation of time stretching as they descend. Certain details become hyper-vivid: the shimmer of light on the thermocline, the texture of your wetsuit against your skin. Yet, when the dive is over, entire stretches of time can seem to disappear. You might remember a sound, a flash of movement, or a feeling of peace, but not the full sequence of events. This uneven pattern of memory is not a quirk of personality. It is a direct result of how the brain encodes information when oxygen is limited. During a freedive, oxygen saturation can fall to levels that would trigger medical alarms on land. Peripheral tissues enter a state of controlled hypoxia, and the brain must decide what to preserve, what to suppress, and what to let go. The hippocampus, amygdala, and prefrontal cortex are all involved in this triage. Rather than storing information evenly, the hypoxic brain prioritizes emotionally charged, survival-relevant, and sensory-rich data while downregulating background processing. This adaptive response, shaped by evolution and refined through training, can explain why freedivers often report intense, almost spiritual recollections of certain moments underwater, while struggling to recall the rest. Hippocampus on a Budget: How Oxygen Deprivation Reshapes Memory Encoding Under normal oxygen conditions, the hippocampus functions like a high-speed relay station, integrating information from sensory cortices and binding it into coherent episodes. It depends heavily on aerobic metabolism to maintain synaptic plasticity and support long-term potentiation, the process by which neural connections strengthen to encode memories. When oxygen availability drops, the hippocampus is one of the first brain regions to feel the impact. Its neurons are metabolically expensive, and their activity is quickly curtailed to conserve resources for essential functions. This reduction in hippocampal activity leads to selective encoding. Instead of creating a continuous, detailed record of events, the brain switches to a sparser mode, storing only fragments deemed relevant or salient. Laboratory studies have shown that mild hypoxia can impair declarative memory formation while leaving emotional and procedural memory relatively intact. This aligns with what many freedivers experience: a vivid memory of the emotional tone of a dive, or of specific sensations, but gaps in the factual timeline. It is not that the diver was inattentive; it is that the hippocampus was working with limited energy, encoding in shorthand rather than full paragraphs. Interestingly, repeated exposure to hypoxia through training can modify hippocampal resilience. Some evidence suggests that intermittent hypoxia can stimulate angiogenesis and mitochondrial efficiency, potentially improving the hippocampus’s ability to function under low oxygen. While research on freedivers specifically is still emerging, animal models and studies of high-altitude populations hint that the brain can adapt to these conditions over time, preserving more cognitive function during hypoxic episodes. Emotional Salience and the Amygdala’s Role in Underwater Memory If the hippocampus is the archivist, the amygdala is the gatekeeper. It flags experiences with emotional significance and tells the rest of the brain to store them more robustly. Under hypoxia, the amygdala becomes even more influential. While hippocampal activity declines, the amygdala remains relatively active and can even become hypersensitive. This means that emotionally intense or novel stimuli are more likely to be encoded than neutral ones. Freedivers often describe moments of profound connection or awe underwater, sometimes even during routine dives. These emotional peaks are not accidental. They are the result of the amygdala tagging certain experiences as significant in a state where the brain has limited resources. The shimmering movement of a school of fish, the sudden change in water temperature, or the feel of a pressure shift at depth can all trigger a cascade of emotional and physiological responses that the amygdala flags as important. Later, these become the core memories of the dive, replayed with striking clarity. From an evolutionary perspective, this makes sense. Our ancestors relied on detecting and remembering emotionally charged events, predators, critical environmental cues, moments of intense beauty or danger. Hypoxia may amplify this selective process. By prioritizing emotional salience, the brain ensures that crucial experiences are stored even when energy is scarce. For freedivers, this means that the ocean’s emotional tapestry is often remembered more vividly than the objective sequence of actions. The Prefrontal Cortex, Attention, and the Narrowing of Conscious Bandwidth Another key player in memory encoding under hypoxia is the prefrontal cortex, responsible for executive functions, planning, and sustained attention. It is one of the brain’s most oxygen-hungry regions. As oxygen levels drop, its activity diminishes, leading to a narrowing of attentional bandwidth. Freedivers often describe this as a sense of tunnel focus or flow, where peripheral thoughts fade and awareness locks onto the present moment. This shift has both benefits and drawbacks. On the positive side, reduced prefrontal interference can enhance sensory immersion and facilitate intuitive motor control. Many athletes, not just freedivers, seek this state because it allows them to act fluidly without overthinking. On the negative side, the decline in prefrontal monitoring can reduce working memory capacity and impair the brain’s ability to encode contextual details. In practical terms, this is why a freediver may remember the feeling of gliding through a thermocline but forget the exact depth or the order in which events unfolded. There is also evidence that hypoxia alters neurotransmitter dynamics in the prefrontal cortex. Dopamine levels can shift, contributing to the altered sense of time that many freedivers report. Minutes may feel like seconds, and a single image or sound can expand in perceived duration. This temporal distortion is intertwined with memory encoding, as the brain compresses or stretches experiences depending on salience and available cognitive resources. Training can partially mitigate these effects. Freedivers who engage in regular breath-hold practice may develop better tolerance for prefrontal deactivation, maintaining functional attention for longer under hypoxia. Techniques such as mental rehearsal, task simplification, and consistent dive routines can reduce the cognitive load on the prefrontal cortex, allowing scarce oxygen to support essential processes more efficiently. Adaptation, Integration, and the Freediver’s Memory Landscape The way freedivers remember their dives is not random. It is the result of a sophisticated, adaptive system shaped by both biology and practice. Under hypoxia, the hippocampus encodes selectively, the amygdala amplifies emotional salience, and the prefrontal cortex narrows focus. Together, these changes produce memories that are emotionally intense, sensory-rich, and fragmented. With training, the brain can refine its response, improving resilience and perhaps expanding the amount of information it can encode under oxygen stress. These insights have practical implications. Freedivers who understand how hypoxia shapes memory can use this knowledge to refine their mental preparation and debriefing. For example, immediately reviewing a dive while still at the surface can help transfer fragile hippocampal traces into more stable long-term storage before they fade. Visualization and journaling after sessions can also consolidate memories, integrating emotional impressions with factual details. Instructors might consider incorporating memory training techniques into their programs, helping divers become more aware of what their brains are likely to retain or discard. Beyond performance, there is a deeper layer. The selective nature of memory under hypoxia may contribute to the unique way freedivers relate to the ocean. The moments that are encoded are often those that evoke wonder, connection, or alertness. These become the stories divers tell, the sensations they chase, the internal compass that draws them back to the water. Far from being a flaw, this selective encoding is part of the freediving experience itself. It shapes how individuals build their personal mythology of the sea, blending fragments of sensory memory into a narrative that feels timeless. References Auer, R. N. (2004). Hypoxia and related conditions. In Greenfield’s Neuropathology (pp. 233–280). Arnold.Bailey, D. M., Ainslie, P. N., Jackson, S. K., Richardson, R. S., & Ghatei, M. (2004). Hypoxia-induced oxidative stress during submaximal exercise: A role for circulating catecholamines. Journal of Physiology, 557(3), 849–861.Gozal, D., Row, B. W., & Kheirandish, L. (2002). Cognitive consequences of intermittent hypoxia: Lessons from studies in children and rodents. Progress in Brain Research, 135, 283–295.Horiuchi, M., Endo, J., Akatsuka, S., & Okazaki, K. (2020). Effects of intermittent hypoxic exposure on cognitive function and mood state in humans. Frontiers in Physiology, 11, 1050.Hopkins, R. O., Gale, S. D., & Weaver, L. K. (2006). Brain atrophy and cognitive impairment after carbon monoxide poisoning: A prospective longitudinal study. Archives of Clinical Neuropsychology, 21(8), 737–745.Hu, S., & Wilson, F. A. (1997). A temporary memory impairment in monkeys following acute hypoxia. Neuroreport, 8(6), 1371–1374.Kimmerly, D. S., & Shoemaker, J. K. (2002). Hypoxia-induced sympathetic responses and their role in cardiovascular control. Journal of Applied Physiology, 93(2), 377–383.Linde, L. D., & Bassi, S. (2022). Hippocampal adaptation to intermittent hypoxia: Mechanisms and implications for cognitive resilience. Neuroscience Letters, 772, 136461.Macey, P. M., Woo, M. A., Kumar, R., Cross, R. L., Harper, R. M. (2010). Hypoxia reveals regions of brain susceptibility in obstructive sleep apnea. Journal of Applied Physiology, 108(2), 443–453.Squire, L. R., & Kandel, E. R. (2008). Memory: From Mind to Molecules. Roberts & Company.Yuan, P., & Raz, N. (2014). Prefrontal cortex and executive functions in aging and hypoxia. Frontiers in Aging Neuroscience, 6, 17.
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14/10/2025
When Discovery Destroys
Exploration has always been woven into the DNA of freedivers. The ocean’s unknown corners call to us with a force that is hard to describe. Sometimes it begins with a whispered story about a reef no one dives anymore. Sometimes it’s a satellite image revealing a patch of cobalt blue on a forgotten coastline. Sometimes it’s a fisherman pointing toward the horizon with a grin. The allure is always the same: a place unmarked by crowds, unburdened by anchors, and seemingly outside the reach of time. For freedivers, finding such a spot is more than an achievement. It can feel like discovering a hidden piece of ourselves. The silence is deeper. The fish behave differently. The water moves with its own rhythm, untouched by the noise of human traffic. These are the moments that stay imprinted long after the dive is over. Yet beneath this romantic pursuit lies a tension that few of us like to acknowledge. By searching for these places, by naming them, by sharing them, we also set in motion their inevitable exposure. The same instincts that drive us to explore can become the very forces that erode the places we love. This is the paradox of the explorer. The Allure of the Unknown In Dahab, the Blue Hole has become a monument to freediving. Its perfect drop into the Red Sea once carried the thrill of discovery for the few who came before the world knew its name. Today, it’s crowded with divers, snorkelers, tourists, and GoPros, its serenity traded for accessibility. In Dominica, the quiet bays where whales drifted close to shore are now well-documented and mapped, attracting underwater photographers and athletes from across the globe. In Baja California, reefs once whispered about between friends are now featured in viral spearfishing videos viewed millions of times online. These are not cautionary tales told to discourage exploration. They are reminders of how quickly the unknown can shift into the known. The modern freediver carries not just fins and mask, but a camera, a GPS, and a global network of followers. A single story can change the fate of a place. A single set of coordinates can set off a chain of arrivals. Exploration has changed. It’s no longer the slow word-of-mouth transmission between tight-knit communities. It’s immediate, amplified, and permanent. Once a place is shared online, it can’t be unshared. The Mechanisms of Exposure When a freediver finds a hidden cove or an untouched reef, the first impulse is often to document and share. A well-framed video or an image captured in still water can feel like a gift to the community, an invitation for others to witness something extraordinary. But this act, however well-intentioned, often serves as the first domino. The digital platforms where freedivers gather are structured to reward visibility. Algorithms push the most visually striking content to wider audiences, often far beyond the diver’s intended circle. Hashtags create pathways for strangers to stumble upon locations, sometimes with GPS data embedded in metadata. Comment sections fill with questions: “Where is this?” “What spot is that?” “Can you drop a pin?” Even if the location isn’t explicitly shared, the clues often accumulate. A distinctive rock formation. A coastline visible in the background. A type of coral found only in a few places. Digital detectives are good at their work. Once a location becomes known, the second wave follows: word spreads among divers, then tour operators, then content creators. The ecosystem of exposure feeds itself. What begins as a personal exploration can quickly morph into mass visitation. Anchors drag, fish get accustomed to human presence, fragile structures break, and the silence that made the place magical starts to fade. In some cases, exposure doesn’t happen online but through informal networks. Spearfishers might share tips about fish-rich grounds at competitions. Instructors might mention lesser-known sites during courses. Boat captains talk. Local knowledge leaks in a hundred small ways. The outcome is similar: the invisible becomes visible. The Cost of Discovery The environmental cost of exposure is real. Freedivers often pride themselves on their minimal impact compared to other forms of marine recreation. There are no tanks, no bubbles, no propellers. But the cumulative effect of many low-impact activities can still be significant. Reefs that once saw a handful of visits a month can suddenly host dozens of divers each day. Sensitive marine life, unaccustomed to human presence, may change behavior, abandon nesting sites, or move to less suitable habitats. Underwater structures that have stood for centuries can crumble under careless kicks and repeated contact. In spearfishing, the impact can be even more immediate. Once a productive spot is revealed, it can be fished heavily, sometimes to the point where local populations never fully recover. What was once a place of abundance can become depleted in a single season. The excitement of the hunt can give way to silence, not the meditative kind but the empty kind. Beyond the ecological consequences, there is a cultural cost. Many of these places are part of local traditions, known to communities who have cared for them for generations. Sudden influxes of outsiders can strain relationships, disrupt local economies, and undermine existing stewardship practices. The explorer’s paradox is not only environmental but social. The Modern Explorer’s Burden In the past, exploration was about pushing boundaries of geography. Today, it’s about navigating the boundaries of responsibility. The modern freediver must contend with the dual role of being both discoverer and potential catalyst for change, for better or worse. Every dive is a choice. Every shared image is a decision. Some divers try to keep their discoveries private, sharing locations only with trusted companions. Others use vague references, avoiding coordinates or recognizable landmarks. Some choose to highlight the beauty of a place while deliberately obscuring its specifics, treating their footage like a story rather than a map. These are not perfect solutions, but they are attempts to reconcile the urge to explore with the need to protect. The line between celebration and exploitation can be thin. Posting about a pristine location can inspire admiration and conservation efforts, but it can also draw crowds. Remaining silent can protect a site but may also limit collective awareness and action. There is no simple answer, only a constant negotiation between intention and outcome. Global Examples of the Paradox In the Philippines, hidden reef systems once known only to a few local freedivers became global sensations after viral Instagram posts. Within two years, dive operators began organizing daily trips to the area, bringing dozens of divers at a time. Coral degradation followed, not from malice but from sheer volume. In Iceland’s Silfra Fissure, the clarity of the water and striking geology turned what was once a quiet geological wonder into a crowded international freediving site. Regulations had to be introduced to limit access, illustrating how exposure can force management interventions. In French Polynesia, whale encounters were once the privilege of a handful of local divers and researchers. As imagery spread globally, the influx of travelers led to situations where dozens of boats would converge on the same animals. Regulations followed, but the spirit of the original encounters changed. The explorers had found something extraordinary, but their collective discovery altered it permanently. Navigating the Tension Responsible exploration requires humility. It means accepting that not every discovery must become a story for the world. It involves evaluating the potential consequences before posting that video, sharing that location, or organizing that trip. It asks divers to think like stewards, not just adventurers. Some freedivers are beginning to adopt informal codes of conduct. They blur backgrounds in their photos. They limit the distribution of sensitive information. They work with local communities to ensure that any exposure benefits rather than harms. They choose to explore slowly, spending time understanding the rhythms of a place rather than racing to be the first to post about it. Exploration can also take the form of advocacy. Instead of merely revealing locations, explorers can use their platforms to tell deeper stories about marine ecology, local traditions, or conservation challenges. They can inspire others to care without drawing them all to the same place. It’s a more demanding form of storytelling, one that requires patience and restraint. A New Kind of Explorer The paradox will not disappear. The urge to find new places is too deeply rooted in human nature, especially for those drawn to the ocean’s hidden worlds. But perhaps the definition of the explorer can evolve. The future of exploration may belong to those who balance curiosity with care, who understand that every act of discovery carries consequences, and who are willing to act accordingly. Being an explorer in the age of global connectivity means recognizing the power of one’s actions. It means understanding that a simple post can ripple across continents. It means choosing which stories to tell and which to hold close. The most meaningful discoveries may be the ones shared quietly, within communities that respect and protect, rather than broadcast to the masses. For freedivers, this is not a restriction but an invitation. An invitation to dive deeper not only into the water but into the ethics of what it means to explore. The ocean does not need more discoverers. It needs more guardians disguised as explorers. References Bennett, N. J., et al. “Environmental Stewardship: A Conceptual Review and Analytical Framework.” Environmental Management, 2018.Olivier, J., et al. “Tourism Impacts on Coral Reefs: Increasing Knowledge, Decreasing Concerns?” Environmental Research Letters, 2020.Sala, E., et al. “The Economics of Ecosystems.” Science, 2013.Thompson, R. C., et al. “Lost at Sea: Where Is All the Plastic?” Science, 2004.UNESCO. “Visitor Impacts on Marine Protected Areas.” UNESCO World Heritage Centre Reports, 2019.
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13/10/2025
How Protein Shapes Freediving Performance
Every dive places the human body in an environment of shifting gases, fluctuating pressures, and sustained muscular effort. To meet these demands repeatedly, the body requires not only training but also a precise balance of nutrients. Among these, protein is central. It is the raw material from which tissues are built, enzymes are synthesized, and recovery processes unfold. While modern sports culture often reduces protein to scoops of powder in plastic shakers, freediving benefits most from a foundation rooted in whole food sources. These provide not only the essential amino acids needed for repair and adaptation but also the array of micronutrients, fats, and co-factors that allow those amino acids to be effectively utilized. The Unique Physiological Demands of Freediving Unlike many other athletic disciplines, freediving subjects the body to a combination of hypoxia, hypercapnia, and mechanical strain. Each breath-hold dive involves a deliberate deprivation of oxygen followed by reoxygenation upon resurfacing. This oscillation places tissues under oxidative stress, creating conditions that require effective repair mechanisms. Repeated dives over the course of a session amplify this effect, as the cumulative exposure to hypoxia and reperfusion generates micro-damage at the cellular level. Muscle tissue is also placed under sustained load. Even in disciplines that appear calm, such as free immersion or constant weight, divers rely on strong and coordinated contractions of the legs, core, and diaphragm. These movements are repeated hundreds of times during a training cycle, creating a pattern of microtrauma that must be repaired to maintain performance. Protein intake underpins this repair. Amino acids derived from dietary proteins serve as the building blocks for new muscle fibers, mitochondrial proteins, enzymes involved in oxidative metabolism, and structural components of connective tissue. Without sufficient dietary protein, these adaptive responses are blunted. The result is slower recovery, diminished power output, reduced resilience to oxidative stress, and an increased risk of overuse injuries. For freedivers who train regularly in the water and on land, or who combine depth sessions with strength and conditioning work, these effects are magnified. Protein Requirements for Freedivers Although there is no large-scale clinical trial defining the precise protein requirements for freedivers, evidence from related fields provides a robust framework. Endurance athletes, swimmers, and divers working under hypoxic conditions benefit from protein intakes higher than those recommended for sedentary individuals. The current scientific consensus for active populations falls in the range of 1.2 to 2.0 grams of protein per kilogram of body weight per day. Endurance athletes typically benefit from the upper end of this range, around 1.6 to 1.8 grams per kilogram per day. This amount supports muscle repair, maintains lean mass during periods of high training volume, and optimizes adaptations in mitochondrial function and enzymatic activity. For a freediver weighing 75 kilograms, this equates to roughly 120 to 135 grams of protein per day. This figure should not be treated as a rigid prescription but as a working target that supports physiological adaptation without excess. Distributing protein intake evenly throughout the day allows for repeated stimulation of muscle protein synthesis, leading to more effective repair and maintenance of lean tissue. Concentrating protein into a single meal at the end of the day is less effective because the body has a limited capacity to utilize large boluses for muscle synthesis at once. Consistent, moderate intake across meals aligns with both the training rhythm of freedivers and the underlying biology of recovery. Older divers or those undergoing periods of intense training may benefit from aiming toward the higher end of this range. Age-related declines in muscle protein synthesis have been well documented, and research shows that older athletes require higher protein doses per meal to achieve the same anabolic response as younger individuals. Likewise, intense or frequent training cycles increase tissue turnover and repair demands, making sufficient daily protein intake even more critical. Why Whole Foods Provide Superior Benefits While protein powders are often marketed as convenient solutions for athletes, they lack the complexity of whole food sources. Whole foods provide not only complete amino acid profiles but also critical co-nutrients that facilitate absorption and utilization. Fish, eggs, legumes, dairy, meat, nuts, and seeds each carry a unique matrix of vitamins, minerals, healthy fats, and bioactive compounds. These elements influence digestion, hormonal regulation, inflammation, and recovery in ways that isolated protein powders cannot replicate. Fish and seafood supply high-quality protein alongside omega-3 fatty acids, which reduce inflammation and support cardiovascular health. Eggs provide choline, vitamin D, and iron, all essential for red blood cell formation and nervous system function. Legumes combine protein with complex carbohydrates and fiber, delivering sustained energy release that aligns well with the demands of long training days. Lean meats offer dense sources of amino acids and micronutrients, while fermented dairy products contribute probiotics that support gut health, a factor increasingly recognized as central to immune function and nutrient absorption. Nuts and seeds offer a balance of plant proteins, magnesium, and unsaturated fats, supporting both muscular and metabolic health. These synergistic nutritional profiles cannot be recreated by powders. While a scoop of whey may provide a burst of amino acids, it does so without the micronutrients that modulate their use. Overreliance on powders can also displace nutrient-dense meals, leading to deficiencies over time. For freedivers, whose performance depends not only on muscular function but on oxygen transport, inflammation control, and recovery from oxidative stress, this matters deeply. Whole foods offer a slower, more sustained release of amino acids, supporting prolonged periods of repair, while also stabilizing energy levels and hormonal signals. Timing and Distribution of Protein Intake In addition to total daily intake, the timing and distribution of protein throughout the day influence adaptation. Research indicates that spreading protein evenly across meals leads to greater cumulative stimulation of muscle protein synthesis compared to skewed patterns of intake. For freedivers, consuming moderate amounts of protein with breakfast, lunch, and dinner, and ensuring an intake following training or dive sessions, provides a steady supply of amino acids for tissue repair. Post-dive meals are particularly important, as muscles and connective tissues are in a state of heightened sensitivity to nutrients following exertion. Evening protein intake can also play a role in overnight recovery. Slow-digesting proteins, such as those found in cottage cheese or yogurt, supply a gradual release of amino acids during sleep, supporting tissue repair and adaptation during the night. This strategy has been shown in athletic populations to improve overnight protein balance and enhance recovery markers. Freedivers engaging in multi-day training camps or repetitive depth sessions can benefit from paying close attention to this timing, as recovery windows between dives are often short. The Role of Protein in Body Composition Freediving rewards efficiency. Excess body fat increases drag and alters buoyancy, while insufficient muscle mass compromises propulsion and stability. Protein intake plays a crucial role in maintaining this balance. Adequate protein supports lean mass while facilitating fat loss during periods of caloric deficit. It also helps regulate appetite through hormonal pathways, reducing the risk of underfueling or erratic energy intake that can compromise training quality. For freedivers managing body composition to optimize performance at depth, whole food protein sources provide the dual advantage of supporting muscle retention while delivering the micronutrients necessary for metabolic health. For divers over 40, this becomes particularly important. Sarcopenia, or age-related muscle loss, can undermine both strength and endurance. Regular strength training combined with sufficient protein intake helps counteract this process. By distributing protein evenly and selecting nutrient-dense sources, older freedivers can maintain lean mass and extend their athletic lifespan, continuing to perform at high levels well into later decades. Sustainable Nutrition for a Sustainable Sport Freedivers often hold a deep connection to the ocean. This connection extends to the way we source our food. Prioritizing whole foods naturally encourages more sustainable and thoughtful dietary choices. Selecting locally caught fish, seasonal produce, and minimally processed ingredients reduces environmental impact while aligning with the ethos of the sport. In contrast, protein powders are often produced through industrial processes with significant resource footprints and packaged in plastic containers that contribute to waste. Building a diet around whole foods reinforces both physiological and ecological integrity. Moreover, relying on whole foods encourages more mindful eating patterns. Sitting down to a meal of grilled fish, legumes, and vegetables engages the senses and promotes satiety. This contrasts with the quick consumption of a shake, which may meet numerical protein targets but does little to cultivate a balanced relationship with food. Freediving thrives on awareness and intention. Applying that same awareness to nutrition deepens the practice beyond training and performance. Integrating Protein Strategy into Freediving Training Optimizing protein intake does not require complicated systems. It involves understanding the physiological demands of the sport and aligning daily eating patterns accordingly. By setting a daily target based on body weight, prioritizing whole food sources, distributing intake evenly, and timing meals to support recovery windows, freedivers can create a nutritional foundation that supports both adaptation and longevity. Supplements may play a role in situations where whole foods are unavailable, such as travel or immediately post-dive when access to meals is limited, but they should remain secondary. The cornerstone of a freediver’s nutrition should reflect the sport itself: deliberate, efficient, and grounded in nature. Protein is far more than a macronutrient on a label. It is the substrate from which the freediver’s body is continually rebuilt in response to the stresses of training, depth, and time underwater. Meeting daily protein needs through whole foods provides not only the essential amino acids for repair but also the full spectrum of nutrients required to support the complex physiological demands of freediving. It improves recovery, preserves lean mass, enhances metabolic efficiency, and supports sustainable, mindful eating patterns. While powders can serve as convenient tools, they cannot replicate the depth of nourishment found in natural foods. In a sport defined by its respect for natural forces, it makes sense that our nutrition should follow suit. References Drviš, M., et al. (2024). Nutritional Recommendations for Breath-Hold Divers. ResearchGate.Phillips, S.M., & Van Loon, L.J.C. (2011). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 36(5), 647–654.Thomas, D.T., Erdman, K.A., & Burke, L.M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.Moore, D.R. (2015). Protein requirements for skeletal muscle adaptation. Nutrients, 7(1), 815–826.Morton, R.W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52, 376–384.Tipton, K.D., & Phillips, S.M. (2013). Dietary protein for muscle hypertrophy. Nestle Nutrition Institute Workshop Series.
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13/10/2025
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