Weight Training for Football

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Sports Nutrition for Footballers

Advanced sport nutrition in the form of supplements or food and drink for football players is becoming increasingly important as the success of teams that follow advanced nutritional and supplementation programs continues to grow. Most Professional Football Clubs around the world have a diet/nutritional specialist who will advise individual players as to the best dietary needs/requirements for them.

Eating the right food at the right time can have a HUGE impact on a footballers (or any athlete for that matter) ability to perform at optimum performance levels.
Footballers require sufficient energy to perform for a full 90 minutes of play - so often you see the "fitter" tem or the team with more energy scoring goals in the dying minutes of a game. Food provides us with energy not just for our muscles but also for the brain (concentration) and other organs.

What most people fail to realise is that a lot of Sports Nutrition is very simple and rather than any special formulation it is water (yes water! ) that is the most important factor in sports nutrition. It makes up about 60 percent of body weight and is involved in almost every bodily process. You must drink water - your body cannot make or store water, so you must replace what you eliminate (i.e., urine, sweat). Serious Footballers need to drink at least 2 litres of water per day. Drink plenty of fluids before, during and after sports events to stay hydrated and avoid to overheating.

In general with regards to Food intake - eat regular small meals - at least 6 per day - this keeps your energy and nutrient levels high. Stay away from Processed Carbohydrates ( Biscuits, Crisps, White Bread) and eat plenty of good Carbohydrates ( Vegetables, Fruit) and make sure that you take in good Protein Sources ( Chicken, Fish) and avoid fatty foods and alchohol.

Supplement Wise you should take a full Spectrum Multi Vitamin/Mineral similar to Animal Pak - this will ensure that if there is anything missing in the Vitamin/Mineral profile of your diet the Pak will take care of the shortfall and after training you should take a Protein/Carbohydrate Recovery Shake with added Creatine such as Build & Recover. Things like Lucozade will simply not help your body recover & muscles build/repair at the same rate as a full spectrum recover shake will.
In fact there is a wealth of research on the effects of Creatine on Football Players Mujika et al. (2000) recruited 17 highly trained, college-age, male soccer (football) players to study creatine effects and showed a postive effect on maximum sprint speeds for Football Players taking Creatine Supplementation.A similar study in Australia showed the same increased benefits on speed and performance (Cox et al., 2002). Creatine will not help you improve your ball skills but it can help to improve your speed strength and performance on the pitch - for footballers we would recommend Kre-Alkalyn Creatine as normal Creatine can cause muscle cramping.

If you have any specific questions regarding supplementation for Football then email us now.

247Weight - supporting Footballers in improving Performance

Weight Training for Football

A correctly structured Weight Training program will allow football players to:

Accelerate Faster
Run fast for a longer time
Reduce injuries
Be an all round stronger athlete.

Increased strength permits the football player to: produce more powerful contractions (they can accelerate quicker due to a more powerful push-off); produce muscle contractions more rapidly (they can run faster); and do the same work at a lower percentage of their maximum strength (they can continue exercise for a longer period of time).

To help you achieve the results you want their is no such thing as an "off the shelf" weight training program to help you to improve as a footballer. What we recommend is that you order a Personal Training program and specify that you want the exercise and nutritional program to be geared towards helping you to become a BETTER, STRONGER, FITTER FOOTBALLER.

Obviously weight training needs to forma a part of your general football training – balls skills, passing etc – in all instances though if you are fitter and stronger and are less prone to injury you WILL BE A BETTER FOOTBALLER.

There are also a number of supplements that can help:

Creatine - Creatine can:

Improve performance in high-intensity exercise - such as FOOTBALL
Increase energy levels
Speed up recovery rates.

Build & Recover - forget Lucozade after a workout - for serious results take Build & Recover -

Re-fuel the body with essential nutrients after exercise
Each Serving contains 50%
of the recommended daily amount (RDA) of vitamins and minerals
Enhanced time released protein blend used
Very low in fat (only 0.9g per serving)
Utra low in sodium and lactose
Contains 3g of Creatine

Taken immediately after exercise - Build and recover as the name suggests helps the body to repair itself and grow. With added Creatine this product is the ideal solution for serious athletes and footballers looking for FAST RESULTS.

If you are uncertain as to what is the right package for you either call us FREE on 0800 917 4073 or email us

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