Intro
Building effective stores of energy is a concept often overlooked by many athletes. Preparing the body for exercise with sufficient energy levels can help boost your intensity and ultimately lead to greater physical adaptations and gains. Without energy, your exercise quality and intensity can be severely hampered which not only leads to minimal changes in your fitness levels but also reduced motivation to push yourself to the next level. A structured diet and training routine can help you get the most out of your exercise whilst planning your recovery will allow you to train regularly at consistent levels.
Your Diet
Eating for energy is ideal for those who participate in sports/activities where the emphasis is on physical endurance and exercise duration. This may include sports such as football or rugby and activities such as running or aerobics. Eating for these kinds of activities is based on readily available stores of energy to ensure the athlete can perform at their optimal levels throughout the exercise session. As endurance sports use so much of the body's stored fuel for energy it is also important to replenish these stores after exercise to ensure complete recovery.
Breakfast
- 1-3 slices of whole grain toast with honey
- 1 glass of fruit juice
- 1 portion of fruit
- 1 bowl of oats with skimmed or semi-skimmed milk
Mid-morning Snack
Lunch
- 1-2 sandwiches made with whole wheat bread and chicken, tuna or lean beef
- Pasta salad made with 100g whole wheat pasta
- 1 portion of fruit
Mid-afternoon Snack
- 1-2 portions of fruit
- 1-2 slices of whole grain bread with peanut butter
Evening meal
- Stir fried vegetables and chicken or beef
- 100g of whole wheat pasta or noodles
- 150g low fat rice pudding
- Portion of fruit
This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.
Supplements
The following supplements have been recognised as being suitable for Energy and Recovery. These supplements should be taken alongside and in conjunction with the meal plan in the "Your Diet" section of Energy and Recovery.
Breakfast
- Super Omega 3
- Vitamin B Super Complex
- Alpha Men
Mid-morning Snack
- A handful of a variety of Natural Nuts
Mid-afternoon Snack
- 1 Protein Flapjack
- 1 serving of Ultra Fine Oats
Pre workout
- 50g of Tri Carb with 700ml of water
- 3 x BCAA+ Tablets
During workout
- Sip on 50g of Vitargo Pure in 800ml of water
Post workout
- 1 serving of Recovery XS
- 3 x BCAA+ Tablets
Evening Meal
Training
Training for energy and recovery should involve a combination of both resistance exercise and cardiovascular exercise. Resistance exercises will help improve local muscular endurance whilst cardiovascular exercises can help to increase aerobic fitness.
This training programme is based on a frequency of 3-4 sessions per week. Attempt to have at least one day of rest after two consecutive days of exercise. Please seek the advice of a fitness professional regarding the correct form and technique of all the following exercises and ensure a thorough warm-up is performed before you start the programme and a thorough cool down is performed after the programme.
The intensity to which you work during this programme should be based on your current level of fitness. Resistance exercises should be moderately difficult and should not elicit complete muscular fatigue upon completion of the specified sets and repetitions.
Day 1-4
Cardiovascular Exercise
Any cardiovascular exercise can be performed for a total of 45-60 minutes. Your cardiovascular exercise may be a single exercise or combination of exercises and can include running, swimming, cycling, rowing or cross-training. Work should be performed at around 70-80% maximum heart rate.
- Resistance Exercise
- Sets
- Repetitions
- Chest Press
- 1-2
- 10-15
- Lat Pull-down
- 1-2
- 10-15
- Squats
- 1-2
- 10-15
- Shoulder Press
- 1-2
- 10-15
- Lunges
- 1-2
- 10-15
- Abdominal Crunches
- 1-2
- 10-15
We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.