Sports Performance

Suitable for

• Athletes of all levels from recreational to professional.
  
• Those looking to enhance endurance and stamina levels.
  
• Anyone seeking to gain a competitive edge in their training and on match-day.
  

Why choose this range?

Our Sports Performance range will help you to perform at your best when it really matters. This carefully selected range of products will help you achieve your potential, regardless of whether you're a recreational gym-goer looking to enhance energy levels or a professional athlete aiming to improve post-match recovery. 

Breakfast

• 1 serving of Instant Oats
  
• 150-250ml semi-skimmed/whole milk
  
• 2 slices of wholegrain toast
  
• 1-2 eggs, poached
  
• Salt/pepper to taste
  
• 1 glass of natural fruit juice
  
• 1 serving Vitamin B5 powder 
  
• 1 Vitamin D3 softgel
  

Mid-morning snack

• 1-2 portions of fruit - apples, avocado, bananas, berries and kiwis are all excellent choices
  
• 1 serving of Greek yoghurt with a topping of sunflower or pumpkin seeds
  

Lunch

• 1 large chicken breast, fried using 1 tablespoon of Coconpure Oil
  
• Cajun spice powder
  
• Black pepper to taste
  
• 1 large potato, mashed
  
• 2 teaspoons Dijon mustard
  
• 1 teaspoon butter (avoid margarine)
  
• Splash semi-skimmed milk
  
• 1 serving of steamed vegetables (asparagus, broccoli, courgette, green beans etc.)
  
• 1 glass of cordial/water
  

Mid-afternoon snack   

• A handful of a variety of Natural Nuts
  
• 50g of Biltong
  

Pre workout

• 1 serving MCT Powder
  
• 1 Caffeine Pro Tablet
  
• 3 BCAA Tablets
  

During workout

• Sip on 50g Tri Carb with 700ml water (consume half during workout)
  

Post workout

• Sip on 50g Tri Carb with 700ml water (consume other half post workout)
  
• 3 BCAA Tablets
  
• 1-2 portions of fruit i.e. dates, raisins, apricots 
  

Evening meal

• 250 g soup (thick vegetable, leek and potato, Minestrone)
  
• 1 wholegrain roll
  
• 200g tuna steak, grilled
  
• 1 tablespoon of dark soy sauce
  
• 1 tablespoon lemon juice
  
• 1 teaspoon garlic powder
  
• 1 cup of jasmine rice
  
• 1 fresh pancake with berries
  
• 1 glass cordial/water
  
• 1-4 capsules of SleepMax (dependent upon requirements)
  

In order to produce the highest level of athletic performance it is important to assess and train various aspects of sports conditioning. These include power, strength, speed, agility, coordination, flexibility, local muscular endurance,and cardiovascular aerobic capacity. Each aspect can be vastly improved with sound training but will only be useful if they are tailored to the specific demands of your sport. Therefore we recommend that before you jump into a workout you do four things:

1. Establish the physical requirements ofyour sport
   
2. Ascertain your training goals
   
3. Incorporate these into your training regime i.e. base your regime around tasks that will help you achieve you goals and that are directly related to the muscles that are engaged in your activity.
   
4. Perform a baseline fitness test. This is an excellent means of viewing your training progress over time and ideally should be conducted before, during and upon completion of your training regime.The table below outlines some commonly used fitness tests in sport:
   

Test                                                        Useful for assessing

T-test                                                                   Agility

Vertical jump & standing long jump                 Jumping ability

10 and 30m dash                                    Acceleration and speed

1km dash                                                      Aerobic fitness

                                                                                            Flexibility

1. Sit and reach test                                 Trunk and lower body

2. Shoulder flex test                                    Shoulder rotation

3. Back scratch test                                     Shoulder flexion

Alternate hand wall toss test                         Co-ordination    

Now that your training goals are inplace your first port of call should be to establish a comprehensive sports-fitness base. This is important for not only your athletic performance, but also your health and well-being. To do this your weekly routine should include a mix of aerobic exercise, high intensity interval training and resistance training. Try to perform two cardiovascular and one or two HIIT sessionsper week complimented with three to five resistance based exercises. Be sure to leave at least one days rest in between two days of exercise to allow for sufficient recovery.

Aerobic exercise may include the likes of walking, jogging, biking or swimming which should be performed at around 50-65% of maximum heart rate for 30-45 minutes per session. An example of a HIIT workout is outlined below and this can be adjusted to your sports requirements. The key here is to perform short, intense bouts of exercise atnear maximum effort interspersed with less-intense recovery periods.

Beginner(Advanced):

1. 3 - 5 minutes warm-up (light jog, low intensity, gradually increasing towards theend of the warm-up period)
   
2. 30 (60) second high intensity, 90 (60) second low intensity
   
3. 40 (70) second high intensity, 90 (60) second low intensity
   
4. 50 (80) second high intensity, 90 (60) second low intensity
   
5. 40 (70) second high intensity, 90 (60) second low intensity
   
6. 30 (60) second high intensity, 90 (60) second low intensity
   
7. 3 - 5 minutes cool-down
   

The table below outlines additional exercises which can be employed to compliment your general physical training. Remember, quality of movements supersede quantity of movements. Take time to learn the correct technique of exercises asthis increases the effectiveness of a workout and decreases the potential for injuries.

                                                                                                                                                           Beginner                     Advanced

General Conditioning

Bench step-up                     Sets:1-2    Reps: 5           Sets: 2-3
                                                                                      Reps: 10-15

Pilates push-up

Half-squat with lateral/frontal raise

Chin-ups

Dips

Cable pull-up

Cable inverted row

Core

Pelvic lift                Sets: 1-2    Reps: 5                       Sets: 2-3

Plank                      Sets: 1-2 (15 sec hold)                 Sets: 2-3 

Barbell rollout         Sets: 1-2 Reps: 5                          Sets 2-3                                                               

Medicine Ball Exercises

Big circle                        5 circle clockwise    10 circles clockwise                                        5 anti-clockwise       10 circles anti-clock                                                                  

Standing Russian Twist     10 twists (1 full rotation)     20 Twists

Rocky Solo (beginner) or     10 twists (1 full rotation)    20 twists  45-degree twist (advanced)

Balance

Forward jump and hold      Sets: 1-2                             Sets: 2-3

Lateral jump and hold         Reps: 10-15                       Reps: 15-30

One-leg hop and hold

Speed/Agility/Co-ordination

Box jump                                                                                     Sets: 2    Reps: 3-4                                      Sets: 2-3    Reps: 6-8

Depth jump                                                                                  Sets: 2    Reps: 3-4                                      Sets 2-3     Reps: 6-8

Lateral jump to box                                                                     Sets: 2    Reps 5-6                                       Sets 2-3     Reps: 8-12

Bounding                                                                                    Sets: 2    Reps: 3-4                                      Sets 2-3      Reps: 6-8

25m shuttle run                                                                          Sets: 2    Reps: 1-2                                      Sets: 2-3     Reps: 2-3

We 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 you individual requirements and current levels of fitness.                 

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• Aminos for Recovery