Sports Performance Supplements

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Take your training to new heights with our Sports Performance range. With everything from Branch Chain Amino Acids to Instant Oats and Maltodextrin, this is the ideal selection if you're looking to boost your performance both in the gym and on the pitch. This carefully selected range of products will help you achieve your potential, whether you're a recreational gym-goer looking to enhance energy levels or a professional athlete aiming to improve post-match recovery.

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.

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Diet

When training for performance, a well-structured nutritional plan can help in a whole host of ways. Low GI carbohydrates can help provide a sustained release of energy whereas protein and fast-acting carbohydrates can work together in synergy to support recovery. Adopting a varied diet which includes a range of vitamins and minerals can also wellbeing and help keep you at the top of your game.

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

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 1500
1-2 portions of fruit i.e. dates, raisins, apricots

Evening meal

250 g soup (thick vegetable, leek and potato, Minestrone)
1 wholegrain rol
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

Before Bed

1-4 capsules of SleepMax (dependent upon requirements)

Training

3 - 5 minutes warm-up (light jog, low intensity, gradually increasing towards the end of the warm-up period)
30 (60) second high intensity, 90 (60) second low intensity
40 (70) second high intensity, 90 (60) second low intensity
50 (80) second high intensity, 90 (60) second low intensity
40 (70) second high intensity, 90 (60) second low intensity
30 (60) second high intensity, 90 (60) second low intensity
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 as this will increase the effectiveness of a workout and decreases the potential for injuries.

General Conditioning	Beginner	Advanced
Bench step-up	Sets 1/2 x Reps 5	Sets 2/2 x Reps - 10/ 15
Pilates push-up	Sets 1/2 x Reps 5	Sets 2/2 x Reps -10/ 15
Half-squat with lateral/frontal raise	Sets 1/2 x Reps 5	Sets 2/2 x Reps -10/ 15
Chin-ups	Sets 1/2 x Reps 5	Sets 2/2 x Reps -10/ 15
Dips	Sets 1/2 x Reps -5	Sets 2/2 x Reps -10/ 15
Cable pull-up	Sets 1/2 x Reps -5	Sets 2/2 x Reps -10/ 15
Cable inverted row	Sets 1/2 x Reps -5	Sets 2/2 x Reps - 10/ 15

Core	Beginner	Advanced
Pelvic lift	Sets 1/2 x Reps -5	Sets 2/3 x Reps -15
Plank	Sets 1/2 x Reps - 5	Sets 2/3 x Reps -15
Barbell rollout	Sets 1/2 x Reps - 5	Sets 2/3 x Reps -15

Medicine Ball Exercises	Beginner	Advanced
Big circle	5 circle clockwise x 10 circle clockwise	5 anti-clockwise x 10 circles anti-clock
Standing Russian Twist	10 twists (1 full rotation)	20 twists (1 full rotation)
Rocky Solo	10 twists (1 full rotation)	20 twists 45-degree twist

Balance	Beginner	Advanced
Forward jump and hold	Sets 1/2 x Reps- 10-5	Sets 2/3 x Reps- 15/30
Lateral jump and hold	Sets 1/2 x Reps- 10-5	Sets 2/3 x Reps- 15/30
One-leg hop and hold	Sets 1/2 x Reps- 10-5	Sets 2/3 x Reps- 15/30

Speed/Agility/Co-ordination	Beginner	Advanced
Box jump	Sets: 2 x Reps: 3-4	Sets: 2-3 x Reps- 6-8
Depth jump	Sets: 2 x Reps: 3-4	Sets 2-3 x Reps: 6-8
Lateral jump to box	Sets: 2 x Reps 5-6	Sets 2-3 x Reps: 8-12
Bounding	Sets: 2 x Reps: 3-4	Sets 2-3 x Reps: 6-8
25m shuttle run	Sets:2 x Reps 1-2	Sets: 2-3 x 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.