football and diet, stamina, performance and endurance

What is the best 'sports nutrition' .......

.... for playing football, rugby or hockey.....?

How do I get the best results when playing or training?

Introduction

If you eat and drink the right foods, at the right time, you can make quick and lasting improvements to both your stamina, energy and recovery (less aches and sprains).

Even simple changes, without having to buy any products, can often lead to dramatic results.

The advantage of buying specialised products is that it is often far easier, and required less planning. But if you are prepared to develop a simple plan (and stick to it) the results will be worth the effort.

For example if you are taking exercise on an empty fuel tank, or one containing the wrong fuel, you can end up feeling tired all the time, have problems concentrating, shorten your stamina and endurance or take longer to recover.

How many people play football on a Sunday morning, having only had a very light breakfast - without spending any time considering the nutritional value ?

Or similarly how tempting is it to celebrate (or commiserate) afterwards with a few drinks?

However simply by focussing on 3 main items you will see improvements in your results - whether that is by adding products, like some of the examples below, or making sure you focus on the right foods to eat and drink.

There are 3 main items to boosting sport results :

Using the right fuel.

Replace lost electrolytes and other nutrients.

Recovery and Repair

What worked ?

Success Story 1 :

"They recovered far more quickly after exercise"

For Andy's full example see below

Item A - Using the right 'Fuel'

Probably the single most important change you can make to improve your football results is to use the right 'fuel' before starting.

The right food / drink will not only provide you with an instant energy lift but will also achieve lasting results. (to help with stamina and performance).

Most Common Fuel Types

(what's your fuel ?)

	None - I don't want to eat before playing
	A mars bar or other snack
	Fruit, such as a banana
	Glucose drink, or other supplement
	Herbalife Low GI index formula 1
	A bit of toast, cereal or a sandwich
	Other

Sports Nutrition + Low GI Foods

If you look at the list above you will see a variety of different foods, each has their own advantage - but to get the best possible football results focus on low Glycemic Index (GI)I foods.

All foods convert to blood sugar-some fast, some slow -and the Glycemic Index measures the rate the conversion takes place.

When you eat high-glycemic foods, your blood sugar levels soar which might give you an instant energy lift ; but when this happens your pancreas produces insulin.

Here's how it relates to your football results:

When you overproduce insulin, you clear the sugars out of your blood-the end result is that you are now hypoglycemic.

What does that mean?

Blood sugar levels are lower than they should be,

"you crash" or get lethargic, and now your body craves sugars.

So what next? You have to 'top up' again - the time depends on what you have eaten.

Because if you switch to low-glycemic foods, the energy release is gradual and long lasting which is ideal for football, as you do not tax your pancreas, you feel better and your stamina and performance improves.

It also means that you will improve your performance over the full 2 halves, and will particularly help your concentration and focus in the 2nd halve.

If you want to select low GI foods then at the bottom of this page is the link to the most popular foods and their GI index.

On the other hand a very simple method is to simply drink a product like Herbalife Formula 1, diluted in fruit juice, thirty minutes before starting your game.

It provides immediate fuel (carbohydrates) and helps spare the stored fuel in muscles (muscle glycogen). With your order we send you recommended usage info, which depends on the intensity of the exercise ie training or a match.

If your body was a Formula 1 Racing Car .....

Wouldn't you insist on using the right fuel ?

Boost your results by adding a low GI index drink

For more details on the GI index click here

Example - Andy

Andy Hill played professional football for Manchester United, Bury, Manchester City, Port Vale and now coaches in the United States PDL League and Nevada’s Olympic Development Programme.

“I was introduced to Herbalife products whilst coaching in Nevada in the United States. Several of the players started taking the products the results of which were quite astonishing.

Football training:

After two months of using the Herbalife products, the players took a physical condition test which revealed that their blood was in excellent condition, their cholesterol was at a very healthy level and that all the players taking the products were in a lot better shape compared to previous tests.

They recovered far more quickly after exercise. I am totally convinced that these products will help improve the sports performance of any one who uses them. Pre Season in Nevada starts in March and all my players will be using them throughout the season.”

Andy Hill, UK Professional Footballer for Manchester United

For the products they used click here

Item B. Replace lost electrolytes and other nutrients.

We all know the importance of water - the body is mostly make up of water and even as little as 2 % fluid loss (mild dehydration) can significantly harm your performance.

Yes in extreme conditions you can lose a litre or more during the match, but even on cold days you will be 'burning' water in your muscles, and losing it with your breath and perspiration.

Which is why using your water bottle at every opportunity is a must. Keep drinking even if you are not thirsty - if you are thirsty it's to late !

But water is simply not good enough !

- in addition to losing water you are also losing electrolytes (salts) through your sweat. Even short training sessions will create sweat resulting in a loss of electrolytes and energy.

That is why isotonic drinks are so important - an isotonic drink has a similar carbohydrate and electrolyte concentration to your body, meaning that your body will absorb them faster than water alone.

Simply switching to an isotonic drink with help you to stay energised whilst also helping to keep you hydrated - further boosting energy levels and helping with recovery.

Example - Carol

Carol ran 10k ...... without a ball

...... Research carried out in 1976 showed that the average outfield player covered 8 to 11 km in a match

(37% jogging, 20% running below top speed, 11% sprinting and 7% running backwards)

"I have found H30 Pro to be fantastic during sport.

I competed in the London Triathlon in 2006 and found every time I took on water during the 10K run I got a very painful stitch that impaired my running. I felt too dehydrated to run without water so it was a catch 22 situation.

This year I took part in the London Triathlon again and to be honest had very little training prior to the event.

I had H30 Pro and Niteworks before my race and felt so strong and hydrated - I completed the entire 10K without having to stop at all for water and didn't get a single stitch.

I knocked over 5 minutes off my time and was thrilled with the results after taking the H30 Pro - it really made all the difference."

Carol

Results ? 5 minutes reduction in half-marathon

For the products she used : click here

Blood flow and circulation

Carol not only used an isotonic drink - she also added a product to help with blood flow and circulation.

Why is this important for football ?

The research mentioned earlier also found that in addition to the distance ran, the heart beat was on average 157 bmp - i.e. your heart (and blood flow) is working very hard to get the oxygen and nutrient to your muscles.

That is why adding a product like Niteworks is so important.

It is a product you take which will help with the production of Nitric Oxide - a naturally occurring substance in your body which affects the dilation and elasticity of your blood vessels. ( For those training for competitions the product is approved for Olympic levels) For more details : click here

Item C . Recovery and Repair

Whatever you do don't underestimate the importance of 'repairing'

Having a plan in place for what you do when you finish your game or training will make a significant difference to boosting your results, as well as reducing your recovery time - so that you can play or train again a lot quicker.

The key period to focus on is within 1 1/2 hours to 2 hours after your sport or exercise.

During this period your muscles are desperate for high quality protein to repair muscle fibres. Feed them with this and they will grow quicker and stronger - miss this and you can undo a lot of the effort you put into your sport or the gym.

But in addition to adding protein one of the key items which will help your results is to add antioxidants.

Antioxidants

When you exercise, run, train, etc you will breathe in more oxygen than the average person and therefore generate more free radicals.

Free radicals damage your cells (a bit like the way apples will go brown when you cut them and expose them to air) and you need to take antioxidants to reduce damage. In addition Antioxidants will help reduce muscle cell damage by removing lactic acid from muscles more quickly.

The good news is that if you add antioxidants you will not only help your long term health but will help with reduced recovery times and an increased immune system.

There are lots of different sources of antioxidants, each will also help with specific health issues.

For example if you add a product based on the Schizandra plant this will also help support the body's ability to use oxygen.

When you are next in a health food shop, or a sports nutrition site, have a look at the many different antioxidants. Just select one for your particular needs, or sport, and notice the difference.

3 Easy Changes

That will really boost your football results

Fuel

Select low GI foods from the link below (for example a banana is better than toast) or just have a diluted drink from the sports nutrition products - (you will be in good company as the many examples on that site show!)
Hydration

Whatever you do have an isotonic drink, but beware they are not all the same. You will really notice the difference
Repair

Have protein within 1 1/2 after training

More information

For details of the sports nutrition products mentioned - For herbal life sport nutrition click here
For details of the GI Index - click here

Copyright note - please note that all the copy on this site is the legal ownership of the Cambridge Sport Nutrition Centre. We will take all legal action necessary if we find an unauthorised use of the material on other sites, mail shots, newsletter or any other means.

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