Sport & Nutritional Supplements - since 2002
Swimming (Distance)
Distance/Ocean

Swimming (Distance)

Distance/Ocean

caio-guijarro-GpnSynFBuOE-unsplash

Swimming (Distance)  What, when and how much?

(For SPRINT Swimming, please click here)

1. Event Performance (and Long Sessions)
2. Daily Training and Recovery

Event 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 length 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 a blend of carbs for stable performance; has high electrolytes to prevent muscle cramping; lactate buffers for high heart-rate racing and L-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.
  • 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 for cooler water to hydrate as follows: ~7mls to 9mls x bodyweight/hr.
    For example, if you weigh:
    60kgs – Drink ~450mls to ~550mls / hour
    90kgs – Drink ~650mls to 800mls / 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!
Nice easy taste and texture in the mouth
The little pocket bottle (filled to the top) will give you about 2.5 hours of swimming with a moderate-to-high heart-rate.

Use GT Gel as follows:

  • If you have support during your event, then pour GT Gel into the little pocket bottle and sip intermittently if you’d like to take a break from using EnduraPower. The little pocket 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 minuscule 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 1 to 2 teaspoons of PaceLyte to your waterbottles. PaceLyte will provide you with extra electrolytes HIGH magnesium glycinate, with minuscule amount of carbohydrate.

Joobies OR Jooblets:
An electrolyte chewy to stop cramps fast and to give you a powerful energy boost – especially in cold waters!
Use Joobies or Jooblets as follows:
Eat one Joobie slice or 5-6 Jooblets for the same dose of electrolytes and rocket energy!

  • Struggling to concentrate – brain and body freeze…Wake up your brain! …and cheer yourself up!
  • If your blood sugar has dropped.
  • Cramping – Eat a double serving and continue hydrating correctly!
  • 15-20 minutes before the end, for a strong finish.

Paceandpower L-Glutamine
An amino acid that helps your body recover and supports your immune system

Use Paceandpower L-Glutamine as follows:

  • Take 1teaspoons afterwards – Simply add to your EnduraPower.
  • Take another 1teaspoons before you go to sleep that night.
  • Continue for a few days after the event: 1 teaspoon per day

B. Daily Training and Recovery

1. EnduraPower or Kids Kwench:  Mix in your waterbottle(s) as prescribed. Place on the side of the pool and sip intermittently throughout your conditioning session. EnduraPower is especially good for high heart-rate sessions.

2. PaceLyte: If you prefer to train on just electrolytes (PaceLyte has only a miniscule amount of carbohydrate), then use PaceLyte instead of EnduraPower.
Add two teaspoons of PaceLyte per 750ml/1 litre. Ideal for weightloss, low carbohydrate diets and low heart-rate training

3. Protein Options for daily recovery: JirehProTM, LeanPlex, Whey Power EnduraShake, Glutamine and Collagen Peptides

  • JirehProTM – UNFLAVOURED protein. Heat stable (Cook/bake). Can be added to savoury and sweet dishes. Versatile! 1 scoop of Jireh™Pro will give you 24g Protein. Same amino content as whey protein. (no lactose, no soy, no additives) JirehProTM is pure protein. High in BCAAs.
  • LeanPlex is a high protein, low kilojoule formula that will help with daily recovery – Also good if you need 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.
  • Whey Power is JUST PROTEIN (no added carbs) 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 MCT’s for energy! Use Whey Power as follows: Add 1 scoop to your oats, or smoothie, or drink with JUST water! Straight after training or before bedtime, or drink along with any low-protein meal.
  • EnduraShake – High kilojoule – So great for kids/ teenagers or big people who are lean, OR for long sessions: Take 1 scoop before and 1 scoop after a 1.5-2 hour training session.
  • Pace & Power Glutamine: An amino acid for muscle repair and recovery. Take 1 (or 2 teaspoons) immediately after training – especially after sprints, or if your immune system is a bit low.
  • Pace & Power Collagen Peptides: If you have issues with your joints – ANY connective tissue – shoulders, spine, hips, then our Pace & Power Collagen is the thing to use! 2 scoops daily. Anytime. Heat Stable (best results after 3 months. Be consistent

 

Need Help? Chat to Megan...