Swimmer Victor Johansson: Nutrition and Rest Key to Elite Performance

For elite distance swimmer Victor Johansson, peak performance in the water hinges not just on rigorous training, but crucially on adequate nutrition and rest. "If you have no fuel, it doesn't matter how much you accelerate – not even if you have a Ferrari," Johansson stated, drawing an analogy to emphasize the importance of a full "tank" during the European Championships in Paris.

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If you have no fuel, it doesn't matter how much you accelerate – not even if you have a Ferrari.

Johansson, 27, experienced the detrimental effects of neglecting this balance firsthand. After moving to the U.S. in 2018 for studies and training, he fell into a downward spiral of overtraining. He recounted, "I used to think the lighter I was, the faster I would swim because I had less mass to pull through the water. But you know what, the lighter I got, the slower I swam." This period left him feeling depleted and looking "more like a brief model than an elite athlete."

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I used to think the lighter I was, the faster I would swim because I had less mass to pull through the water. But you know what, the lighter I got, the slower I swam.

His physical reactions to the energy deficit were severe, leading to several lost seasons. It took time to identify overtraining as the culprit. "I usually say that if you eat and sleep properly, there's no such thing as overtraining. But if you don't get enough food, it becomes a downward spiral," he explained.

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I looked more like a brief model than an elite athlete. I had no energy, and you can't expect your body to perform when you have an energy deficit. It's not healthy.

Returning to Sweden during the pandemic marked a turning point. While still maintaining an elite fitness level, Johansson now prioritizes a balanced approach, with sleep and nutrition as the cornerstones of his regimen. This renewed focus has allowed him to set new records and position himself as a medal contender at the European Championships, where he is set to compete in the 400m, 800m, and 1500m freestyle events.

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I usually say that if you eat and sleep properly, there's no such thing as overtraining. But if you don't get enough food, it becomes a downward spiral.