Sport & Nutritional Supplements
Swimming (Distance)
Distance/Ocean

Swimming (Distance)

Distance/Ocean

Swimming (Distance)  What, when and how much?

For SPRINT Swimming, please click here
1. Race Performance (and Long Sessions)
2. Daily Training and Recovery
Race Performance (and Long Weekend Sessions)

B. Daily Training and Recovery

EnduraShake:
A light, but SUSTAINING liquid race meal. You won’t get hungry for ~3 hours
It also eliminates the “wall’ that everyone “hits” at 2.5 hours.
Use EnduraShake 4 ways for Distance Swimming:

  1. Nutrition/Carbo-loader: 3-5 days before (depending on the intensity of the event). 1 scoop  in 200mls water at 10h00, 15h00 and before bed.
  2. Before the start: Take 2 scoops (full serving) 45-60 minutes before the start.
  3. During: Light sustaining meal. For very long events, drink 2 scoops EVERY 3.5 hours during. If water is very cold, then every 2.5 – 3 hours
  4. Recovery food: 2 scoops afterwards (full serving) to maximise fast recovery. Take another 2 scoops before you go to sleep.

EnduraShake should be also be taken before and after all your current long sessions. Take 2 scoops before and 2 scoops after 3.5 – 4 hour sessions.
For shorter sessions: 2 hours or less, take half a serving = 1 scoop before and 1 scoop afterwards for recovery.
Note: The number of scoops taken before an event/session should match the number of scoops taken after:
2 scoops BEFORE for 3.5 hours = 2 scoops AFTER for recovery.
1 scoop BEFORE for 2 hours = 1 scoop AFTER for recovery.
EnduraPower:
This powder goes in your waterbottles – It works together with the EnduraShake. EnduraPower is low GI for stable performance; has high electrolytes to prevent muscle cramping; lactate buffers for high heart-rate racing and glutamine for fast recovery.

Use EnduraPower as follows:

  • Follow the instructions on the label in terms of the number of scoops per water per litre. (You should not water it down).
  • EnduraPower should go in every waterbottle (the flavour is light enough to do so), but if you decide not to, then top up your electrolytes by adding a teaspoon of PaceLyte to your bottles.  If you have support, top up both electrolytes and carbs by sipping GT gel intermittently. The little GT Gel decanting bottle will give you ~2.5 hours of swimming. Remember to hydrate!
  • Hydrate with EnduraPower according to bodyweight. (This may vary according to personal requirements, ambient temperature and the demands of the event).
    It has been recommended to hydrate as follows: 8mls to 10mls x bodyweight/hr.
    For example, if you weigh:
    60kgs – Drink ~500mls to 600mls / hour
    90kgs – Drink ~800mls to 900mls / hour.
  • In addition, it is a good idea to drink a bottle of EnduraPower sometime in the morning before the event starts, as this ensures that you are fully hydrated and fueled beforehand!

Note: EnduraPower has significant levels of Kalahari Salt to prevent hyponatraemia. (Water intoxication/over-hydration).
Choose your flavour wisely: Read our recommendations on flavour choices.
GT Gel:

  • An extremely high-electrolyte, sustaining energy gel, GT Gel is designed in Africa for Africa.
  • Brilliant for preventing cramps!

Use GT Gel as follows:

  • If you have support during your event, then pour GT Gel into the little decanting bottle and sip intermittently if you’d like to take a break from using EnduraPower. The little gel bottle (filled to the top) will give you about 2.5 hours of swimming with a moderate-to-high heart-rate. Be sure to hydrate! Hydrate according to bodyweight – as suggested above.
  • Hydrating correctly ensures easy and rapid absorption of the gel, so please pay careful attention to this.
  • Note: GT Gel has significant levels of sodium to prevent hyponatraemia. (Water intoxication/over-hydration).

PaceLyte:
A tasteless ELECTROLYTE formula, containing significant amounts of MAGNESIUM GLYCINATE, with a miniscule amount of carb.
Use PaceLyte as follows:
If you always tend to always cramp (despite using EnduraPower and/or GT Gel correctly and hydrating sufficiently), then simply add half to 1 teaspoon of PaceLyte to your waterbottles. PaceLyte will provide you with extra electrolytes HIGH magnesium glycinate, with a very small amount of carbohydrate.
Joobies OR Jooblets: (Same thing, different sizes) One Joobie = 5-6 Jooblets
An electrolyte chewy to stop cramps fast and to give you a powerful energy boost.
Use Joobies or Jooblets as follows:
Eat one Joobie slice or 5-6 Jooblets for the same dose of electrolytes and rocket energy!

  • If you’re struggling – having an off-day.
  • If your blood sugar has dropped.
  • Cramping – Eat a double serving and continue hydrating correctly!
  • Struggling to concentrate -brain and body freeze…
  • 15-20 minutes before the end, for a strong finish.

Souties: For the MUNCHIES!!

A savoury/salty snack. Pure food. No preservatives. MCT’s for energy!  (They taste like chips!).
Use Souties as follows:

  • Anytime! When you need real food to perform.
  • When you’re craving a salty, savoury snack, especially after all the sweet stuff!
  • When you crave REAL food, but food that is sustaining.
  • When you need a balanced mini-meal – protein, carb and fat.
  • If you’re cramping. Contains both Kalahari and Himalayan Salt.

Twin packs with a variety of flavours: Mixed Herbs, Basil-Pesto, Thyme, Umama, Tomato+Black Pepper; and Original. Nothing sweet about them!
L-Glutamine:
An amino acid that helps your body recover.
Use L-Glutamine as follows:

  • Take 1-2 teaspoons afterwards – Simply add to your EnduraPower.
  • Take another 1-2 teaspoons before you go to sleep that night as well.

B. Daily Training and RECOVERY
Daily Training: EnduraPower and/or PaceLyte
1. EnduraPower: This is great for daily training: Simply mix in your hydration pack as prescribed. EnduraPower is also good for high heart-rate training: Sip intermittently throughout your conditioning session.
2. PaceLyte: If you prefer to train on just electrolytes (PaceLyte has only a miniscule amount of carbohydrate), then use PaceLyte instead of EnduraPower. One teaspoon of PaceLyte per 750ml/1 litre.
Daily Recovery: LeanPlex, Whey Power, L-Glutamine and Collagen Peptides
1. LeanPlex is a high protein, low kilojoule formula that will help with daily recovery – Also good if you want to drop some bodyfat before an event.
Use LeanPlex as follows: Simply take 2 scoops mid-morning and 2 scoops mid-afternoon in 300ml water
2. Whey Power is JUST PROTEIN for LEAN muscle tone and RECOVERY from intense training. High in L-glutamine (6000mg per scoop) and branched-chain amino acids (7500mg per scoop), with MCTs for energy!
Use Whey Power as follows: Add 1 scoop to your oats, or smoothie, or simply drink with JUST water! After training. Before bedtime. Or drink along with any low-protein meal.
3. Pace & Power Glutamine: An amino acid for muscle repair and recovery.
Use our glutamine as follows: Take one teaspoon of our pure L-Glutamine immediately after training – especially after long, hard sessions.
4. Pace & Power Collagen Peptides: If you have issues with your joints – ANY connective tissue – for example, your shoulders, then our Pace & Power collagen is the thing to use! Results for most athletes are significantly good!
Use our collagen as follows: 2 scoops daily. Anytime.
 
Distance Swimming, English Channel, Ocean Swimming, Open-water, Robben Island
 

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