Get Fit Like A Footballer | Speed
Speed is one of the most valuable tools any footballer can possess. It means evading a tackle, getting to the ball first or shutting down a counter attack. Needless to say more of it is never a bad thing. But what few people understand is what you put in your sports bottle or on your breakfast plate can have a huge impact on the pace you’re able to achieve during a match or training. Which is why we detail everything you need to know about Creatine Monohydrate, Protein Flapjacks and Protein Nutties and how understand the nutritional magic contained within each could unlock speed you never knew you had.
The subject of hundreds of studies, creatine monohydrate has been repeatedly proven to improve power, strength and muscle growth, while reducing the time it takes to recover between intense bouts of exercise. More specifically, a University of Memphis study found that creatine supplementation before training promotes significantly greater gains in fat-free mass, ups your maximum lifting load, and improves sprint performance during resistance training. It’s your essential one-stop body-booster. But one reason TPW™ Creatine Monohydrate is so widely used is because it’s considered the finest quality creatine on the market today. Made from 100% pure creatine, nothing has been added or taken away during the production process. It is 100% '200 mesh', meaning it has an ultra-small particle size to ensure fast absorption by the body.
Getting some quality carbs to fuel you up for your workout is crucial. Researchers at Ohio State University in Columbus found that taking 1.1-1.5 grams of carbohydrate per kg of body mass 60 minutes before exercise greatly improved athletic performance. Ideally nutritionists recommend you choose low GI carbs like oats and grains to ensure your body gets a steady release of energy throughout your routine, so you can maintain your strength and power right through to the final whistle. Which is exactly why many athletes (especially footballers) choose to use our Protein Flapjack Luxe bars. Made fresh in the TPW Protein Bakery, each comes from a low GI Super Grain Blend plus a Tri-Protein source, it's the perfect on-the-go snack to boost your nutrient and protein intake. Each flapjack is infused with our signature all-natural flavours and then topped with crunchy high protein granola pieces for a delicious sweet finish, what's not to love?
Football requires you to be fast but over and over again. Basically sustaining maximal speed repeatedly. Now if you remember on the “Endurance” section we talked about how carbohydrates are a great fuel source, but are potentially limited since you can only store so much in your muscles. This is why researchers from the Centre for Human Nutrition at the University of Colorado claim, "There are some situations for which alternative dietary options (adding fat to the diet) are beneficial." This is because fats contain 9 calories per gram compared to carbohydrates 4 calories per gram, which is just one reason Protein Nutties can prove to be an invaluable tool to have in your nutritional bag of tricks come match day.
THE 4 AREAS OF FOOTBALL FITNESS
The best footballers in the world are also incredibly well-rounded athletes. There is no “chink in armour” when it comes to their strength and conditioning, food or fitness. Which is why we’ve broken down the 4 key areas of footballing fitness and categorised them below: Endurance, Speed, Strength & Power and Mobility & Recovery.