If you are a swimmer

Step 1 - Fuel your workouts

ViperViper Eating 5-6 small meals a day provides your body with a constant fuel supply. Skipping meals may leave you feeling lethargic as your body is lacking the required nutrients for energy. Eat balanced meals containing complex carbohydrates, protein, good fats and fibre. The addition of quality carbohydrate drinks will give you the essential energy you need to train hard, delay fatigue and recover effectively when used before, during and after training. Viper is a superb formula, which addresses all of these needs and in addition helps you to retain motivation and focus during every training session.

Step 2 - Stay hydrated

Training causes you to sweat and lose water (even more so in water!!). Not replacing this fluid will cause dehydration, and when you are dehydrated your performance suffers. Research shows the best way to re-hydration/stay hydrated is to drink an isotonic carbohydrate drink with added electrolytes. During race meets and training sessions try sipping on Viper, in-place of water, for noticeable increases in stamina.

Step 3 - Recover effectively

RecoverMaxRecoverMax With the large number of training sessions and races that swimmers have during a season, it is imperative to maximise recovery. Immediately after you finish training your body requires carbohydrates to refuel and protein to repair the muscles used. A 3:1 ratio of carbohydrates to protein, as is used in RecoverMax, has been shown to restore muscle carbohydrate levels (glycogen) and address muscle damage quickest. A serving of RecoverMax after each session will ensure you are ready for your next days training and that you get the full benefits from all your hard work.

Step 4 - Creatine for sprint performance

When you exert your muscles, especially during high intensity training such as sprints, your muscle fibres are naturally broken down. Your body overcompensates for this, so you are able to do the same amount of exercise with less effort next time. This is known as the 'training effect'. The Creatamax range could allow you to train more intensely and improve your ability to repeat these intense bouts, for example, improving your ability to recover between sprints, and even directly improving speed through the water.

Step 5 - Minimise chances of injury

Ache FreeThere is nothing more frustrating than making great progress, only to get injured. It can set your training back weeks, sometimes even months. The grueling training loads and repetitive nature of swimming means that niggling injuries (especially to the shoulders are common). Although, thankfully, these are seldom serious they do interfere with training can impair meet performance and could cause you to miss training. Ensuring you eat sufficient protein, especially after training and matches, will help your muscles to recover quickly, but you can also use sports nutrition to help protect your joints, ligaments and tendons. Ache Free, Maximuscles potent glucosamine formula, includes ingredients to strengthen cartilage, reduce inflammation and smooth the working of connective tissues.