The Swimming Performance Stack: Fuel Your Training & Recovery
The Swimming Performance Stack
Fuel Your Training & Recovery
5:30am. The alarm goes off. You drag yourself to the pool for another 2-hour training session before work or school. You dive in, the cold water hits, and you begin another gruelling workout.
Swimming is unique. You train twice daily, sometimes more. You're in the water for hours. Your body is constantly working against resistance. And unlike other sports, you can't just grab a drink whenever you want - you're literally surrounded by water but can't hydrate properly during training.
Most swimmers fuel their bodies incorrectly. They eat whatever, drink water, and hope for the best. That's why they hit walls in training, struggle with recovery, and can't maintain intensity when it matters most.
Why Swimmers Need Specific Nutrition Support
Sprinters need explosive power. Weightlifters need strength. Marathon runners need endurance.
Swimmers? You need everything, all at once, multiple times per day:
- Sustained endurance: 2-3 hour training sessions, twice daily
- Repeated sprint ability: Interval sets, race pace work
- Muscle recovery: Between morning and evening sessions
- Early morning performance: 5-6am starts when your body wants to sleep
- Chlorine exposure: Constant chemical stress on skin, hair, and body
- Limited nutrition windows: Can't eat or drink during training
The Truth: Water alone doesn't cut it for 2-3 hours of swimming. You need protein for recovery, carbohydrates for sustained energy, electrolytes for performance, and strategic supplementation to maintain intensity throughout your entire session.
The Complete Swimming Performance Stack
1. MG Complete Life Hydrate Pro 630g Watermelon - Electrolyte Foundation
The Problem:
You're surrounded by water but can't hydrate properly during training. During 2 hours of swimming, you lose 1-2 litres of sweat (yes, you sweat in the pool!). Plain water replaces fluid but not electrolytes. Without proper electrolyte balance, muscle function deteriorates, cramping increases, and performance drops.
What Research Shows:
Electrolyte loss through sweat is significant during swimming despite being in water. Sodium, potassium, magnesium, and calcium are essential for muscle contraction, nerve signalling, and fluid balance. Without adequate replacement, performance can decline by 20-30% in the final hour of training.
The Solution:
- Complete Electrolyte Matrix: Sodium, Potassium, Magnesium, Calcium, Chloride - precisely balanced to replace sweat losses and support muscle function
- B-Vitamin Complex: Supports normal energy metabolism throughout training
- Maca Root Extract: Natural adaptogen that may help support energy and stamina
- Isotonic Formula: Matches your body's fluid concentration for rapid absorption
- No Caffeine: Safe for evening training sessions and younger athletes
- Easy to Digest: Won't cause stomach discomfort during training
How To Use:
Pre-training: Mix 31.5g (1 scoop) in 500ml water, consume 30-45 minutes before session
During breaks: Sip approximately 200ml every 15 minutes between sets
Post-training: Finish remaining to support recovery
✅ Suitable for ages 12+
2. Meow Squad Nutrition Carbo Extreme 1000g - Sustained Energy
The Problem:
You start strong, but by the 90-minute mark, your performance drops. Your stroke rate slows. Your times get worse. The final 30 minutes become a battle just to maintain technique. This isn't lack of fitness - it's glycogen depletion. Your muscles have run out of fuel.
What Research Shows:
During intense swimming, you burn 600-900 calories per hour, primarily from carbohydrates. Your body stores approximately 90-120 minutes of glycogen. After that, performance drops dramatically. Whilst Hydrate Pro provides 35g of carbohydrates (140 calories), this isn't enough for sessions exceeding 90 minutes or particularly intense training blocks.
The Solution:
Carbo Extreme provides pure, rapidly absorbed carbohydrates to maintain energy throughout extended training sessions:
- Pure Carbohydrate Source: No protein, no fat - just clean energy that won't upset your stomach
- Rapid Absorption: Gets to your muscles quickly when you need it most
- Versatile Usage: Mix with Hydrate Pro for complete intra-workout nutrition, or use separately for carb loading
- Prevents "The Wall": Maintains glycogen stores throughout long sessions
- Supports Intensity: Helps you maintain pace and power in the final hour of training
How To Use:
For sessions 90+ minutes: Add 30-50g Carbo Extreme to your Hydrate Pro bottle (total 500-750ml water)
Between double sessions: 50g immediately after morning training to rapidly replenish glycogen before evening session
Pre-competition: Carb loading the day before races (100-150g throughout the day)
Pro Tip: For maximum effectiveness during long sessions, mix Carbo Extreme + Hydrate Pro together. You get sustained energy plus complete electrolyte replacement in one bottle.
✅ Suitable for ages 12+
3. MG Complete Life Whey Protein 900g - Muscle Recovery
The Problem:
You finish your morning session at 7:30am. You're back in the pool at 5pm. That's less than 10 hours to recover, refuel, and be ready for another intense workout. Without adequate protein, your muscles can't repair properly, leading to decreased performance and increased injury risk.
What Research Shows:
During intense swimming training, you create significant muscle damage. Research suggests athletes need approximately 1.6-2.0g of protein per kg of body weight daily for optimal recovery. For a 70kg swimmer, that's 112-140g of protein - equivalent to 5-6 chicken breasts every day. Most swimmers don't consume enough protein, which may compromise recovery and performance.
The Solution:
- 23g Protein Per Serving: Complete amino acid profile to support muscle repair
- Fast Absorption: Whey protein is rapidly digested and absorbed
- Low Carbs & Sugar: 2.9g carbs, 1.3g sugar per serving
- Convenient: Much easier than consuming multiple chicken breasts daily
- May Support Recovery: Helps reduce muscle soreness between sessions
How To Use:
Post-training: 30g within 30 minutes of finishing your session
Between sessions: As a snack to help hit daily protein targets
Morning: Quick breakfast option before early training
✅ Suitable for ages 15+
4. MG Complete Life Creatine Monohydrate 300g - Sprint Power
The Problem:
Swimming demands repeated high-intensity efforts. Whether you're doing 50m sprints, 100m intervals, or race pace sets, each effort depletes your ATP (immediate energy) stores. Without adequate ATP regeneration, your sprint speed and power decrease as the set progresses.
What Research Shows:
Your first 50m sprint is your fastest. By the 10th repeat, you're noticeably slower - not because you're unfit, but because your ATP stores are depleted. Creatine supplementation increases your muscle's phosphocreatine stores, allowing faster ATP regeneration between efforts. This may help you maintain more of your speed throughout the entire set.
The Solution:
Creatine monohydrate is the most researched sports supplement, with over 1,000 studies examining its effectiveness for repeated sprint performance:
- May Increase ATP Production: More fuel for explosive efforts
- May Improve Repeated Sprint Ability: Help maintain speed throughout sets
- May Enhance Recovery Between Efforts: Faster ATP regeneration
- May Support Power Output: Critical for starts, turns, and finishes
How To Use:
Daily dose: 5g per day, any time (mix with water, juice, or protein shake)
Loading phase (optional): 20g per day (4x5g) for 5-7 days for faster results
Consistency: Take daily, even on rest days, to maintain muscle creatine stores
✅ Suitable for ages 16+
5. Magnesium Twin Pack 375mg - Recovery & Sleep
The Problem:
5:30am alarm. Evening session until 7pm. Homework or work commitments. You're exhausted but can't sleep properly. Your muscles are tight. You're stressed about upcoming competitions. This cycle of early mornings, intense training, and poor sleep destroys performance.
What Research Shows:
You lose 15-40mg of magnesium per litre of sweat. During a 2-hour training session, that's 100mg+ gone. Magnesium is essential for muscle relaxation - without it, muscles contract but can't properly relax, leading to tightness and cramps. It's also crucial for sleep quality and stress management, both vital for recovery between sessions.
The Solution:
Our magnesium formula uses two highly absorbable forms for maximum effectiveness:
- Magnesium Malate (225mg elemental magnesium): Bound to malic acid which supports ATP energy production. May help reduce fatigue and support sustained muscle function.
- Magnesium Bisglycinate (150mg elemental magnesium): Chelated form with superior absorption and gentle on the stomach. Won't cause digestive upset.
- Total 375mg: Helps replace sweat losses plus supports recovery processes
Benefits for Swimmers:
- Supports normal muscle function and may help reduce tightness
- May support sleep quality for better recovery
- Contributes to normal psychological function
- May help reduce muscle soreness between sessions
- Supports electrolyte balance
How To Use:
Mix 4g (1 scoop) in 200ml water before bed. Delicious raspberry flavour. Take nightly so it works whilst you sleep and recover.
✅ Suitable for ages 15+
Supplement Timing for Swimmers
Before Training (30-45 minutes):
Hydrate Pro 630g Watermelon - Mix 31.5g in 500ml water
For sessions 90+ minutes: Add 30-50g Carbo Extreme to the same bottle
After Training (within 30 minutes):
Whey Protein 900g - 30g serving mixed in water or milk
For double sessions: Add 50g Carbo Extreme to rapidly replenish glycogen
Before Bed:
Magnesium 375mg - 4g (1 scoop) in 200ml water
Daily (any time, even rest days):
Creatine Monohydrate 300g - 5g serving (can mix with protein shake or juice)
Why This Stack Works for Swimming
Hydrate Pro provides essential electrolytes to maintain muscle function and prevent cramping throughout training.
Carbo Extreme prevents "the wall" during long sessions by maintaining glycogen stores and sustained energy.
Whey Protein supports muscle recovery between morning and evening sessions, helping you bounce back faster.
Creatine may help maintain sprint speed and power throughout interval sets, supporting repeated high-intensity efforts.
Magnesium supports normal muscle function and may help improve sleep quality for better recovery.
Together, they address every major performance challenge swimmers face: sustained energy during long sessions, electrolyte balance, recovery between sessions, repeated sprint ability, sleep quality, and the ability to train twice daily without breaking down.
Optional Additions for Enhanced Performance
For Extended Training Blocks:
EAA + Electrolytes 360g - During particularly intense training blocks or triple sessions to help prevent muscle breakdown. Contains all 9 essential amino acids plus complete electrolyte matrix. Suitable for ages 15+.
For Joint Health:
Joint Fortress 500g - If experiencing shoulder discomfort from high-volume training. Contains collagen, glucosamine, and other supportive compounds. Age 18+ only.
For Immune Support:
Vitamin D3+K2 - Supports normal immune function and bone health. Particularly important during winter training when sun exposure is limited. Suitable for all ages.
Your Choice
Option A: Keep doing what you're doing. Struggle with recovery. Hit the wall at 90 minutes. Watch your performance plateau. Battle through fatigue.
Option B: Fuel strategically for twice-daily training. Maintain energy throughout long sessions. Support recovery between sessions. Sustain performance throughout long training blocks.
The Swimming Performance Stack is Option B.
Fuel Your Swimming Performance 🏊
Explore the complete Swimming Performance Stack and support your training goals.
Shop The Stack⚠️ Important Safety Information
These are dietary supplements, not medicines. They are intended to support an active lifestyle and balanced diet, not replace it.
Age recommendations: Hydrate Pro and Carbo Extreme are suitable for ages 12+. Whey Protein and Magnesium are suitable for ages 15+. Creatine is suitable for ages 16+.
Always consult a healthcare professional before starting any supplement regimen, especially if you have underlying health conditions, are taking medications, or have concerns.
A varied and balanced diet and healthy lifestyle are important. Supplements are intended to complement, not replace, a nutritious diet.
For complete safety information, please visit our Supplement Safety & Legal Information page.
