FootballFOOTBALLPlaying any physical demanding sport such as football places the body under unnatural stress. It is important to follow a good dietary regime in order to fuel the body efficiently and to maximise recovery. It has been the belief in the past that only weight training places such demands but this could not be further from the truth. When you consider how long a training session or football match can last then the body is certainly thrown out of its normal functioning parameters. Divide your daily food intake into 5-6 mealsTo ensure the body is fuelled efficiently and recovers effectively you should aim to eat 5-6 meals a day spacing your meals every 3 hours. Ensure each meal provides good quality food source delivering complex carbohydrates (for fuel), protein (for maintenance/repair/strengthening of muscles) and essential fats known as EFA’s (promoting/maintaining optimum health). Consume ample protein from a variety of protein sourcesIf you’re dietary nutrition is deficient, performance and recovery will be impaired. Protein is very important for the maintenance, recovery and strengthening of the body’s muscles. It is not just weight training that causes muscle break down, any physically demanding sport does this. To help muscles recover from such demands it is important to supply ample protein steadily through out the day. Good source’s of protein come from chicken, turkey, fish, beef (lean cuts), pork, eggs and low fat cheese such as cottage cheese. Supplements 4 Sports various Proteins are an ideal, convenient and delicious way to supply the body with very high quality protein.
Improve RecoveryMaximise recovery immediately after a training session or match. The body’s energy levels will have been severely depleted and your muscles will be in a state of breakdown, known as a catabolic condition. It is important to replace lost nutrients and speed up the recovery process, by delivering fast acting proteins and carbohydrates in an easy digestible form. We offer Recovery products with easy digestible high quality protein to help repair muscle tissue and carbohydrates to restore the body’s energy levels. Strengthen your joints/tendonsInjuries occur with many people who participate in many sports, whether muscular or joint related. This is why it is essential a good diet is implemented providing sufficient protein vital for the repair, strengthening of muscle tissue and help speed up recovery of any injuries sustained. It is not only the body’s muscles that need to be strengthened but also joints, tendons and ligaments which come under tremendous stress especially from the constant high impact many sports impose. In fact an injury to these areas can be much more problematic than sustaining a muscular injury. Our Joint Support supplements contain many ingredients which are proven to help protect and strengthen joints.
Increase power and strengthAnything that can assist to increase strength/power would benefit a competitive athlete. Probably the most effective supplement proven in numerous studies to safely increase strength/power is creatine. We also supply All in One products which all provide quality creatine combined with other proven ingredients to assist with improving strength. Strengthen your immune systemGlutamine is an amino acid with numerous benefits. Studies have shown glutamine reduces vulnerability to infections after prolonged exercise. Supplementing with Glutamine will help improve recovery and immune function. For details of study proving benefits of glutamine click here Protein, Carbohydrates and fats are classed as Macronutrients and need Micronutrients (vitamins/minerals) to do their job properly. The body needs vitamins and minerals for maintaining a healthy profile, immune system and is vital for optimum recovery and growth. Fresh fruit and vegetables are a good natural source but many will not consume enough to cover the demands that Athletes require. Supplements 4 Sports Health category ensures we supply you with virtually all the unique vitamin & mineral formulas plus additional anti-oxidants, Vitamin D3 and ZMA. The importance of vitamins and minerals cannot be stressed enough, but is often overlooked and dismissed by many.
Drink plenty of water dailyWater is the most abundant and important nutrient in the body. Water aids the digestion/absorption of food and removes toxins/waste from the body. Research has proven that even a slight state of dehydration impairs performance dramatically, so being hydrated will assist in optimum performance. Aim to drink at least 3 litres of water a day and ensure you drink before, during and after every workout. Get plenty of restMake sure a good diet is consistently followed and you get plenty of rest to allow maximum recovery. Here is an example of how a diet may look. Meal 1. (breakfast)
Cup of porridge oats with a small amount of honey made with water. 3 egg whites with one yolk. If you feel you need more protein you could have a 1 scoop of Protein.
Multi Vitamin & Mineral tablets in a morning
Creatine Meal 2.
Chicken, turkey, fish, pork fillet or Lean steak (fillet) with a cup of rice or baked potato with green veg. Meal 3.
Tuna in brine or Chicken salad sandwich made with granary/wholemeal bread. Meal 4.
Chicken, turkey, fish, pork fillet or Lean steak (fillet) with a cup of rice or baked potato with green veg.
Creatine Meal 5.
As meal 1, 2, 3 or 4.
Have 2-3 pieces of fruit a day. Eat 2-3 pieces of oily fish a week to provide EFA’s (essential fatty acids). Our EFA’s supplements are a convenient way of introducing healthy fats into your daily diet. Meal Replacements are a high protein meal that can replace any of the above meals. How much to eat is the biggest question that gets asked and the simplest way to find out is to weigh yourself once a week on the same scales at the same time. Ideal time to obtain your true body weight would be to weigh yourself first thing in the morning before breakfast. If your weight (on the scales) stays the same then you are on maintenance calories and if you want to lose weight cut back slightly on the carbohydrates (less energy) and if you wish to gain weight increase your food slightly in the form of protein and carbohydrates. | 
