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Getting your sports nutrition plan spot on is a crucial part of performing to the very highest standard in any sport, and swimming is no different.
Knowing exactly what energy sources your body requires, and at what time an energy boost will be most effective for prolonged performance, can be the difference between success and failure.
If you don’t hydrate your body sufficiently, or you don’t equip it with the energy sources it needs to perform for prolonged periods, you’ll soon notice the symptoms.
As well as not performing to the levels you know you can, you may also feel dizzy, light-headed or nauseous. Your muscles could be more susceptible to injuries, or you could develop a pounding headache if you’re dehydrated.
Alternatively, overloading on carbohydrates, protein or sports drinks could leave you feeling bloated, uncomfortable and suffering gastric problems, or disrupted by the regular need for toilet stops!
It’s a fine balance, but the team of TORQ Energy have made it simple with their easy-to-follow TORQ Fuelling System.
What is the TORQ Fuelling System?
TORQ have developed a range of four instant energy boosts in the form of a drink, a gel, a bar and a chew. Each product contains 30g of carbohydrate, which they class as a TORQ Unit.
The rule of the TORQ Fuelling System is to take 2-3 TORQ Units per hour of exercise to equip your body with an optimum balance of energy sources and help it continue performing at its best.
TORQ advise swimmers to vary the type of product consumed depending on the conditions and perspiration levels.
If you’re training in the gym or exercising outside on a hot day, you should consume more of the 500ml TORQ Energy Drink to avoid dehydration. This will restore your body with fluid and replace the electrolytes lost while sweating.
Sweating when you’re training in the pool isn’t such an issue, as the water cools the surface of your skin which reduces the amount of perspiration.
So drinking less but replenishing your energy with the more concentrated fuel sources such as the gels, bars or chews is a better option.
The TORQ nutrition range offers a variety of textures to suit the individual’s digestion preferences. See below for a summary.
By using the simple TORQ Unit system, and sticking to a target of 2-3 TORQ Units per hour, you know your carbohydrate intake will always be between 60-90 grams per hour.
Being able to switch between the TORQ Energy Drink and the more concentrated options depending on perspiration levels make this an even more versatile refuelling system.
Athletes trying out the TORQ Refuelling System for the first time are advised to begin initially with 2 TORQ Units per hour, and then move on to 3 TORQ Units as they become comfortable with the strategy.
The TORQ Fuelling System Explained – Video Guide
Introducing the TORQ nutrition range at ProSwimwear
TORQ Energy Drink
TORQ Energy Drink sachets can be added to water to create a naturally flavoured isotonic sports drink that helps to replenish the body’s electrolyte and carbohydrate levels during exercise.
These naturally flavoured drinks contain no artificial sweeteners, colours or preservatives. Among the flavours available are orange, lemon, lemon and lime, blackcurrant, pink grapefruit and vanilla.
They are available to buy as single servings, 500g tubs or 1.5kg pouches. The tubs will make 17 500ml drinks, while the pouches will make 50 of them.
Torq Energy Gel
TORQ Gel has been produced to be easily consumed for energy boosts while exercising or competing.
The gel’s smooth texture contains a mixture of carbohydrate and all five key electrolytes – sodium, chloride, potassium, calcium and magnesium.
Available fruity flavours include orange and banana, strawberry yoghurt, cherry yoghurt, bakewell tart, rhubarb and custard, lemon drizzle and apple crumble.
TORQ Energy Gel is available to buy now in single servings, or as boxes of 15.
Torq Energy Bar
TORQ Energy Bars are ultra-low fat bars containing the 30g of carbohydrate that makes up a TORQ Unit.
Around 12-13% of the bars’ ingredient matrix is derived from real fruit, which makes for an extremely tasty flavour.
These moist and chewy bars are available to buy individually or in boxes of 15. Flavours include tangy apricot, sundried banana, pineapple and ginger, and raspberry apple.
