Football Training

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TRAINING and COMPETITION PROGRAMME
Click here for Sports Nutrition Checklist
FUELLING	Formula 1 30 mins before exercise
THERMOJETICS HYDRATION/DURING	Thermojetics® Beverage / Add to water bottle. Or use NEW LiftOff
REFUELLING	Formula 130 mins after exercise
REPAIR	Formula 1 / Protein Supplement powder 90 mins after exercise
RECOVERY	Schizandra Plus

GETTING THE CORRECT PROTEIN INTAKE	1.0 -1.5 Grams per kilo of body weight. Further information Formula 1/ Protein Supplement Powder /Protein Bars/ Healthy snacks
HYDRATION DURING THE DAY	Thermojetics® Beverage Take in place of tea/coffee/caffeine based energy drinks (Nb many caffeine based drinks are dehydrating)
NUTRITIOUS SNACKING	Protein Bar.in place of sugary choc bars
MICRO-NUTRIENT SUPPLEMENTATION	Formula 2 -Take a quality supplement. Exercise drains nutrients form the body
NB. If fat loss is also desired, then Pre-exercise (i.e.. The Fuel (before)* phase), use only Thermojetics Herbal Beverage and NOT Formula 1 (this means that body fat will be broken down to provide the energy source).
Overall objectives: Follow fuelling, refuelling, hydration, repair and recovery stage Increase protein intake, without fat, and cholesterol . Option to add Formula 1 and protein supplement powder to foods e.g. mix Formula 1 with porridge. Take carbs with a low glycemic index:. Maintain a healthy metabolism Increase nutrient intake as exercise drains nutrients What is the difference between these products and other supplements available from the chemist or supermarket? Increase water intake

Applies to Training or Match Day	LIGHT EXERCISE (light training or 30 minute run)	MEDIUM EXERCISE (heavy training	HARD EXERCISE (match)
BEFORE (30mins before)	½ x 15ml scoop Formula 1 in Juice/Water mix	1 x 15ml scoop Formula 1 in Juice/Water mix	1 x 15ml scoop Formula 1 in Juice/Water mix
DURING (every 15 mins if possible, and at half time)	1 x 4.5ml scoop Thermojetics Beverage* mixed in water in juice bottle and drink as needed (can be adjusted to taste)	1 x 4.5ml scoop Thermojetics Beverage* mixed in water in juice bottle and drink as needed(can be adjusted to taste) PLUS If training > 30mins: ½ x 15ml scoop Formula 1 in Juice/Water mix	Thermojetics Beverage* as for others, as needed PLUS at half time: 1 x 15ml scoop Formula 1 in Juice/Water mix
AFTER (within 30 mins of end of exercise / match)	½ x 15ml scoop Formula 1 in Juice/Water mix	1 x 15ml scoop Formula 1 in Juice/Water mix	2 x 15ml scoop Formula 1 in Juice/Water mix
AFTER (within 1½ - 2 hrs)			For extra protein for muscle repair, 2 x 15ml Formula 1 in soy milk or cow’s milk or yoghurt
AFTER (within 1½ - 2 hrs) (FOR MUSCLE BUILD)	2 x 15ml scoop Protein Supplement Powder + 1 x 15ml scoop Formula 1 in 250ml cow’s milk or soy milk	2 x 15ml scoop Protein Supplement Powder + 1 x 15ml scoop Formula 1 in 250ml cow’s milk or soy milk	2 x 15ml scoop Protein Supplement Powder + 1 x 15ml scoop Formula 1 in 250ml cow’s milk or soy milk
* Contains caffeine