sports nutrition

mayo51

hey...
im lookin for somethin that will give me the energy to keep goin in the last 10 minutes as these are the most important minutes in a game. Ive heard that amino energy is good bu is that suitable for people under 18?...any one have any ideas???.........also ive been lookin at protein supplements. Im 16 and im just wonderin are they safe for use. Is there a certain brand i need to be lookin for like maximuscle? or are they all the same at the end of the day? PREFERABLY ANSWERS FROM PEOPLE HAVE USED THESE PRODUCTS OR HAS BEEN IN MY SITUATION BEFORE. THANKS

malascoile

Hi mayo 51.Im 17, i have never used amino energy so i dont know anything reallly about that.

i use whey protein once or twice every day. it is for putting on weight that you will turn into muscle in the gym. im going gym 1-3 times per week. protein will not give you any energy at all. if anything it will make you feel bloated, and i always take it a few hours before training.

Wine gums are great sources of energy and sugar, if you take a few 2 or 3 at half time and give the rest of the pack to your manager, waterboy or whoever. tell them to give them to you whenever you ask for them. Works. gives you a small boost for about 10 minutes at a time.

It would be no harm to do cardio training on your own to get fitter for the last 10 minutes!

PM me if you have anymore questions

nice_guy80

what you need to do is to fuel your body properly before games

ie lots of wholegrain pasta the day before and up to 3 hours before throw-in (don't forget lean meat and green vegs too)
lots of water right up until throw in and during the game

but of the most important things is that your body is used of being able to fuel itself for 60+ minutes. therefore all training sessions should be intense for 60 minutes plus - so if you go for a cycle, make sure to push yourself for 60 minutes.

you don't need supplements
just a good diet

mayo51

cheers

nice_guy80

and I forgot to mention sleep

lots and lots of sleep.

mayo51

cheers for the advice lads!

mayo51

hey guys...
I was just thinkin of goin on protein. When takin protein is it neccessary to go to the gym to turn it into muscle. Like im more into playin football, But if im takin protein and just playin football and not goin to the gym, will it just turn into fat in my body or will it build muscle? I eat healthy, im always doin somethin like playin football in my garden or out walkin. i have trainin 2 times a week so im in fairly good shape. The trainin can be intense and it wouldnt be a bad idea to have somethin that can give me a boost when i need it. It doesnt need to be protein but i kinda need somethin that can build muscle while givin me a boost at the same time. (by the way im 16 so protein may not be safe. any advice?)

(if anyone has any recomendations on sports nutrition please give me some tips thanks)

rebel girl 15

>mod hat on - threads merged<

Wrong time of the year to be building muscle, you should be doing it in the off season. If you are trying to put on muscle, there must be a resistance programme of exercise in the programme, and the protein you take in per day would rise to between 1.4 and 1.8g/kg body weight. Plenty of sleep, about 8 hours a night at least. TBH, if you are serious about putting on muscle, you need to go and see a fitness coach or a dietician, who can point you in the right direction. You need the right diet and mix of nutrients, as well as the right programme, and there are a number of different factors that you'd need to consider before giving you exact advice.

As for a boost, you need to eat right as well as training right. Before training and matches, about 2-3 hours, you should eat a meal, with 70% of the meal made up of carbs, pasta and chicken is probably the most popular one. Biggest thing that is overlooked in hydration - if you find yourself tiring in the last 10 mins of a match, it can be down to dehydration. Your performance can be impaired by as little as 2% body weight loss as sweat. There is some guidance here http://www.coachingireland.com/files/Hydration.pdf

http://www.coachingireland.com/files/Food_For_Sport.pdf