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USING INSTINCT FOR OPTIMAL PERFORMANCE IN SWIMMING
SWIMMING
Swimming is a sport with long and at times intense training sessions generally held once
or twice a day. Competition is held over meets that may have swimmers competing at
multiple times during the day and during longer events backing up day after day to
compete
Using Instinct Sport Nutrition Products can help optimise your performance for these
varied events.
BROWN RICE PROTEIN
Instinct Brown Rice Protein with added Leucine can be used after training sessions and
events to aid recovery and help to build lean muscle mass.
Swimming requires athletes to build and maintain lean body mass in order to be strong
and explosive when the event requires. Research has indicated that the keys to
building and maintaining muscle are an adequate energy intake, regular intake of high
quality protein throughout the day and optimal intake of protein immediately after
training sessions, especially strength sessions. After training sessions the key trigger
appears to be the amino acid Leucine.
You can use Instinct Brown Rice Protein
• After training sessions – by itself after strength sessions or in conjunction with
Instinct Rehydration Drink after swimming training sessions that involve higher
levels of activity especially where appetite may be depleted due to the high
intensity training
• As a high protein snack throughout the day
• For recovery after events with Instinct Rehydration Formula
REHYDRATION FORMULA
Maintaining daily hydration is an important part of high performance nutrition for
Swimming; long hours are spent at the pool both in training and during meets, often in
very hot and humid conditions.
Instinct Rehydration Formula has been designed with carbohydrate to assist with
refueling, electrolytes – Sodium, Potassium, Calcium and Magnesium to promote the
retention of fluid and to assist with muscle and nerve functioning and antioxidants to
assist recovery.
© Eat Smart Nutrition Consultants 2014
You can use Rehydration Formula
• To rehydrate and refuel during, between and after training sessions
• Pre-hydrate the day before meets – especially in multi day meets
• During meets – to top up fluid and carbohydrates
• After meets to rehydrate and refuel – especially in multiday meet situations where
there may be more than one event – heat and final in a day or where the event
is held over multiple days – State and National Championships
SPORTS ENERGY GEL
Instinct Sports Energy Gels can be used
• To top up energy levels at breaks during training sessions or between events
during competition. Energy Smart technology provides both a quick boost to
carbohydrate levels in the blood and a slower release of carbohydrate for use
later in the event. It is a great source of energy during Open Water events. Make
sure you use these with plenty of liquid.
© Eat Smart Nutrition Consultants 2014