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Training for a swimming competition takes months of planning practice and physical endurance. At times, it can be stressful. Throughout this intense period, swimmers need to also meet the demands of work, school, relationships, and daily life that can be an additional stress. We all handle stress in different ways, but more effective than others, but one thing is for certain - dealing with stress in a natural and proactive way will help improve your swim performance. Adaptogenic herbs are one way to manage the physical and mental stress on your body throughout swim season. Let's learn how they can make you a better...

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There's lots of information out there on how to eat right when you're training, what foods to include, how much water to drink, and what's the right carb-protein ratio. One of the nutrition trends that athletes sometimes consider is carb-loading. Depending on your situation and your sport, it may be helpful, but let's discuss if it should be a part of a nutrition plan for swimmers.   What is Carb-loading? If you've read any sports nutrition articles or keep up with the latest fitness trends, then you've probably seen the term "carb-loading." Quite simply, carb-loading is a nutrition technique used by athletes to...

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If you’re not treating recovery as an important part of your training, it’s not too late to start. Recovery can be the difference between securing a place on the winners’ podium or a seat in the stands nursing an injury. In a nutshell, when you train you’re putting resistance on your muscles, which can cause microscopic tears in the muscle tissue, especially if you’re training harder than you have in a while, or ever. The body rushes to heal these micro-tears by sending satellite cells to the area to heal the tissue and form new muscle protein strands. These cells...

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What is SAD Syndrome? SAD Syndrome - affects most of us in the colder months.  Mainly during our winter seasons when there is less sun, the days are shorter and the nights longer.  Because of the lack of sun one could suffer from depression and similar symptoms.  Studies done by SADAG (South African Depression and Anxiety Group) show that 74% of South Africans suffer from loss of productivity and concentration due to depression.  How Does It Affect You? This condition can be crippling for those that suffer from it as it affects certain neurotransmitters, like those of serotonin and melatonin....

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There's a lot of information out there about proteins and which are the best source of protein for swimmers. Here we break down the basics of two important proteins for swimmers and some considerations as you integrate whey and casein into your nutritional training program.   Whey and casein are both excellent sources of essential Amino acids (building blocks for proteins that cannot be produced by the body). They also score a 1.0 in the highest Protein Digestibility Corrected Amino Acid Score, a measure of protein quality based on Amino acid utilization after it is being digested. These biggest difference...

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