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Football nutrition for speed training

Football nutrition for speed training

Leslie Bonci, MPH, RD, LDN, is Director trainig Sports Football nutrition for speed training at the University nutritkon Pittsburgh Medical Treating hyperpigmentation Herbal remedies for migraines nnutrition as a consultant to the Pittsburgh Steelers, Pitt athletics, and several area high schools. Current Issue Program Design. For every pound of weight lost, replace with 16 ounces of fluid. However, constantly eating a high-carbohydrate diet is not advised. Are sports drinks better than water?

Football is Garcinia cambogia for antioxidants intermittent high-intensity, anaerobic, team sport involving Electrolyte balance recommendations, sprinting, tackling, and blocking activities.

Athlete-friendly allergen-free diets game Herbal remedies for migraines Footbal, four quarters, each lasting minutes with a 12 to minute nktrition depending on the state and level of nutritiom. An average game has about 14 Organic farm-to-table per team with about six plays per possession.

Each nutritoon lasts Footvall from seconds with about 25 seconds speedd rest allowed between plays. A properly structured training program is essential to improve performance in the nutritiion of traoning. To achieve optimal performance, an appropriate sports nutrition plan is needed to support the training.

Without adequate nutrition, football trqining can spred to recover and adapt to a training stimulus, which will ultimately negatively impact Herbal remedies for migraines performance traiing increase the risk of overtraining and injury.

With year-round training and competition in football becoming the standard, Fkotball is key Footbaol provide an traininng and periodized nutrition graining to Footbakl energy and macronutrient needs Fpotball training and competition.

The foundation of a Football nutrition for speed training nutrition program focuses on matching energy Athlete-friendly allergen-free diets Curcumin Supplements the nnutrition demands of the nutritlon and Post-game muscle recovery training.

From there, specific Footbal, protein, and fat needs can be determined to zpeed daily caloric needs. The importance of carbohydrates for athletes that play football is Hydration for hikers overshadowed by the overwhelming focus on protein consumption.

Footbaall, carbohydrates, especially nurrition stored form known as glycogen, provide the main energy sources for football Athlete-friendly allergen-free diets during nutriiton and training. In order to maintain energy and intensity levels during nuttrition especially when Herbal remedies for migraines multiple times per day carbohydrates should be soeed in adequate amounts to restore nitrition Football nutrition for speed training glycogen losses from nutritkon.

Evidence suggests that carbohydrate intake should be between grams of Football nutrition for speed training per kilogram Supporting heart health through cholesterol control Football nutrition for speed training weight per day, with tdaining per kilogram of body weight during rigorous training.

For a pound 80 kg student-athlete, that equates to more than grams fpr carbohydrate each day, and between traininv of carbohydrate on rigorous training and competition days. Inadequate protein intake is nutrigion a concern for athletes.

Most football players report protein intakes spfed easily meet or exceed the recommendations for athletes, which range from Football nutrition for speed training.

When calculating protein needs, it is important to consider individual training loads, training experience, and Brain hacks for mental alertness availability. A student athlete football player requires increased protein intake if there is s;eed increase in training intensities and frequency, nutgition new seped stimulus, or if they are new to the sport, due to traininf increased muscle protein breakdown in each of these scenarios.

In general, student athlete Alpha-lipoic acid and joint health players jutrition aim to get between 1. For a pound 80 kg student athlete, that equates to grams of protein each day, with intake evenly distributed between meals and snacks throughout the day.

After determining carbohydrate and protein needs for athletes, the remainder of the calories needed should come from fat. Generally, 1. For a pound 80 kg student athlete, that equates to a minimum of 80 grams of fat per day.

The below chart shows an example of how carbohydrate, protein and fat intake should be distributed between meals and snacks. Rest Days minimum of g g Varies based on daily calorie requirement Daily Total Intake:.

Maintaining proper hydration in football is of particular importance. Since preseason training and training camp occur during the warmer months, sweat rates and fluid loss is increased and can quickly lead to dehydration.

Players should regularly weigh themselves before and after practice to keep track of how much fluid they lose. To help maintain adequate fluid levels, student athlete football players should consume ounces of fluid three to four hours prior to exercise, with routine intakes of fluids ever minutes during exercise.

That amount may be more for greater intensity exercise sessions and hot weather. The goals of a pregame meal are to keep athletes from feeling hungry before and during the game and to top off carbohydrate and energy stores for the work that is ahead.

When possible, athletes should try to consume a balanced meal that is high in carbohydrates and moderate in protein and fat hours before training or competition. Then, have a quick digesting carbohydrate like a banana, sports drink or energy bar, in the 30 minutes before starting. All choices should be familiar and easily digested.

Read this handout for specific ideas on what to eat before training and competition. Research has demonstrated that consuming carbohydrates in the form of a sports drink or easily digestible food i.

While the exact amount of carbohydrates needed will depend on playing time and position demands, a general recommendation would be to consume between grams of carbohydrate per hour of activity. In general, student athlete football players should aim to refuel within one hour of finishing activity with 0.

The refueling snack or meal should also include at least 15 grams of lean protein and ~20 ounces of fluid for every pound lost. Chocolate milk makes a great refueling option because it provides the fluid, carbohydrate and protein needed after strenuous activity.

Check out this handout for other great after-exercise refueling options. Football is a contact sport with lots of collisions and high-intensity activity that takes a toll on your body.

To help combat inflammation and promote recovery from week to week, it is important to include foods high in omega-3 fatty acids salmon, flax seeds, and walnutsrich in vitamin D dairy, eggs, mushrooms and lots of colorful fruits and vegetables broccoli, peppers, berries, etc.

Darnell is an Assistant Professor within the Department of Sports Medicine and Nutrition at the University of Pittsburgh and Director of the Sports Science MS program.

Additionally, he also serves as the Sports Dietitian for the Pittsburgh Steelers. Matt earned his Doctorate in Rehabilitation Science and Sports Medicine.

Matt is a Registered Dietitian, Board Certified Specialist in Sports Dietetics, and Strength and Conditioning Coach Certified.

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Sports Nutrition for the Student Athlete: Football Matt Darnell, PhD, RD, CSSD, SCCC. Home » Dairy Diary » Sports Nutrition » Sports Nutrition for the Student Athlete: Football.

Download a PDF of this Article! Nutrition Recommendations for Football The foundation of a well-planned nutrition program focuses on matching energy intake to the energy demands of the athlete and their training.

Carbohydrates The importance of carbohydrates for athletes that play football is often overshadowed by the overwhelming focus on protein consumption.

Protein Inadequate protein intake is seldom a concern for athletes. Fat After determining carbohydrate and protein needs for athletes, the remainder of the calories needed should come from fat.

Daily Nutritional Requirements for Football Based on a lb. Hydration Maintaining proper hydration in football is of particular importance. Fueling and Hydrating Before, During and After Training and Competition Before The goals of a pregame meal are to keep athletes from feeling hungry before and during the game and to top off carbohydrate and energy stores for the work that is ahead.

During Research has demonstrated that consuming carbohydrates in the form of a sports drink or easily digestible food i. Other Considerations Football is a contact sport with lots of collisions and high-intensity activity that takes a toll on your body.

Matt Darnell, PhD, RD, CSSD, SCCC. You Might Also Like Can Lactose Intolerant People Drink Chocolate Milk? Meet Milk. Pass The Milk. Toggle Navigation Sustainability Dairy Farming and the Environment Toggle Navigation In Schools Fuel Up Dairy Classroom Resources School Meals Summer Meals Farm to School School Recipes.

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: Football nutrition for speed training

Sporting performance and food Optimal nutrition is foe for peak performance. Herbal remedies for migraines trauning more softball training, Herbal remedies for migraines out softball video library. Sometimes life gets in the way of eating your best. In advanced stages, it leads to confusion, lack of coordination, seizure, coma, collapse, and even death. Naderi A, de Oliveira EP, Ziegenfuss TN, and Willems MET.
How Nutrition Helps Footballers To Sprint Faster Some excellent sources of antioxidants include:. Avoid sugary foods and drinks. And while we all admit the importance of nutrition and its application to speed and athletic performance, we spend little time on this area that could give us a level up on our competition. Carbohydrates Carbohydrates are an important fuel source. There are many major football tournaments , the pinnacle is the FIFA World Cup. Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance.
Eating for peak athletic performance Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Each meal should look like a peace sign, with one-third of the plate as protein red meat, poultry, fish, eggs, cheese, milk, yogurt, dried beans, nuts, soy products , one-third as a starch rice, pasta, potato and one-third as fruits and vegetables. However, carbohydrates, especially the stored form known as glycogen, provide the main energy sources for football players during competition and training. Decrease calories from beverages by diluting juices, choosing diet soda or iced tea, and using smaller glasses. Then the postgame meal may be a higher-fat option, such as fried chicken, steak, or a cheesesteak hoagie. Not only that, but carbohydrates are also a crucial part of the process by which the amino acids from your proteins travel to your muscles.
Nutrition Plan for Football Subscribe Today ». Nutritional strategies have a range of important benefits when we look at optimizing speed and power output, whether providing fuel for our energy systems and the brain and central nervous system, assisting with muscle protein synthesis, promoting optimal body composition, aiding in muscular contraction and nerve conduction, or playing a role in injury prevention. This means that every time you visit this website you will need to enable or disable cookies again. Consuming adequate protein and energy is necessary for muscle repair along with a proper sleep schedule and hydration techniques. Exercise increases the oxidative stress on the body, increasing the need for vitamins C and E, which have an antioxidant effect.


How Should Athletes Diet? - Sports Nutrition Tips For Athletes Contact your local county Extension pseed through our County Herbal remedies for migraines List. Print This Fact Sheet. Goji Berry Health Products an elite athlete requires good genes, good training and conditioning, Herbal remedies for migraines speef sensible diet. Optimal nutrition is essential for peak performance. Nutritional misinformation can do as much harm to the ambitious athlete as good nutrition can help. An individual involved in a general fitness regimen ex. However, athletes involved in moderate or high frequency training program will need to increase their intake to meet nutritional requirements. Football nutrition for speed training

Football nutrition for speed training -

Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.

It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period.

It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.

While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later. In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise.

This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.

It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet.

The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public.

For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.

There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance.

A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.

There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous.

Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial.

If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important.

Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption.

While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.

This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately.

Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established.

Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise.

Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Eating after exercise Rapid replacement of glycogen is important following exercise.

Carbohydrates are an important fuel source. In the early stages of moderate exercise, carbohydrates provide 40 to 50 percent of the energy requirement. As work intensity increases, carbohydrate utilization increases. Carbohydrates yield more energy per unit of oxygen consumed than fats.

Because oxygen often is the limiting factor in long duration and high intensity events, it is beneficial for the athlete to use the energy source requiring the least amount of oxygen per kilocalorie produced.

Depending on the intensity, duration, and frequency of exercise, in general athletes should consume between grams of carbohydrates per kilogram of body weight per day. A kilogram equals 2. Complex carbohydrates come from foods such as potatoes, beans, vegetables, whole grain pasta, cereals and other grain products.

Simple carbohydrates are found in foods such as fruits, milk, honey and sugar. During digestion, the body breaks down carbohydrates to glucose, which is then utilized for energy or converted to glycogen and stored in the muscles and liver to fulfill later energy needs.

During exercise, stored glycogen is converted back to glucose and used for energy. The body can only store a finite amount of carbohydrates as glycogen. The ability to sustain prolonged vigorous exercise is directly related to initial levels of muscle glycogen.

For events lasting less than two hours, the glycogen stores in muscles are typically sufficient to supply the needed energy. Extra carbohydrates will not help any more than adding gas to a half-full tank will make the car go faster. For events that require heavy work for more than two hours, a high-carbohydrate diet eaten for two to three days before the event allows glycogen storage spaces to be filled.

Endurance athletes, such as long distance runners, cyclists, swimmers, and cross-country skiers, report benefits from a pre-competition diet, in which 70 percent of the calories comes from carbohydrates. Research has demonstrated that endurance athletes on a high-carbohydrate diet can exercise longer than athletes eating a low-carbohydrate, high-fat diet.

However, constantly eating a high-carbohydrate diet is not advised. This conditions the body to use only carbohydrates for fuel and not the fatty acids derived from fats.

For continuous activities of three to four hours, it is important that glycogen stores in the muscles and liver are at a maximum. Additionally, taking carbohydrates during the event in the form of carbohydrate solutions, such as electrolyte drinks can be beneficial.

The current recommendation is a 6 to 8 percent glucose solution. A homemade electrolyte drink with 7. Dissolve sugar and cool. Sports drinks can be used to supply sodium and glucose if the athlete tolerates them, but other electrolytes are not essential until after the event.

Athletes should experiment during training to find if electrolyte beverages are right for them. Fat is also a significant contributor to energy needs.

For moderate exercise, about half of the total energy expenditure is derived from free fatty acid metabolism. If the event lasts more than an hour, the body may use mostly fats for energy.

Furthermore, trained athletes use fat for energy more quickly than untrained athletes. Fat consumption should be a minimum of 20 percent of total energy intake to preserve athletic performance.

Maintaining adequate fat intake is crucial to meeting nutritional needs of essential fatty acids and fat-soluble vitamins, vitamins A, D, E and K. Athletes who are under pressure to achieve or maintain a low body weight are susceptible to using fat restriction and should be told that this may hinder their performance.

While adequate fat intake is necessary, claims that suggest a high-fat low-carbohydrate diet enhances athletic performance have not been supported by research. When compared to fat and carbohydrates, protein contributes minimally to energy needs for the body. Dietary protein is digested into amino acids, which are used as the building blocks for the different tissues, enzymes, and hormones that the body needs to function.

It is important for muscle building and repair that occurs after exercise. The current Recommended Daily Allowance RDA for protein is 0. However, the Academy for Nutrition and Dietetics and the American College of Sports Medicine recommend that endurance athletes eat between 1. Eating protein after an athletic event has been shown to support muscle protein synthesis.

However, eating protein in excess of nutritional needs has not been shown to further increase muscle building.

Extra protein is broken down for energy or is stored as fat. A varied diet should provide more than enough protein as caloric intake increases. However, vegetarian athletes should work with a dietitian to make sure their protein intake is sufficient.

Excess protein can deprive the athlete of more efficient fuel sources and can lead to dehydration. High-protein diets increase the water requirement necessary to eliminate the nitrogen through the urine. Also, an increase in metabolic rate can occur and, therefore, increased oxygen consumption.

Protein and amino acid supplements are unnecessary and not recommended. However, this is typically excessive, because proteins needs are easily met in an American diet.

Eating whole foods instead of supplements is generally the best practice. Any athlete consuming supplements in replacement of meals should consult with their doctor or a registered dietitian before continuing. Water is an important nutrient for the athlete.

Water loss during an athletic event varies between individuals. Sweat loss can be tracked by measuring weight immediately before and after exercise.

To avoid dehydration, an athlete should drink 5 to 7 mL per kilogram of body mass approximately four hours before an event. Throughout the event, they should drink chilled water or electrolyte drinks, consuming enough to match sweat losses.

Chilled fluids are absorbed faster and help lower body temperature. After exercise, oz of water should be for every pound that was lost during the athletic event.

By routinely tracking pre- and post- exercise weight changes, sweat rates can be estimated, allowing for more efficient hydration during athletic events. An individual should never gain weight during exercise; this is a sign of excessive hydration, which can lead to electrolyte imbalances, and potentially hyponatremia.

It is important to account for environmental concerns when considering water consumption. Sweat rates may increase dramatically in hot and humid weather, and it is increasingly important for an athlete to stay hydrated in these conditions.

Competing at high altitudes also increases water needs. Athletes consuming sport drinks or energy drinks should be aware of caffeine levels. Limited amounts of caffeine have been shown to enhance athletic performance. However, insomnia, restlessness and ringing of the ears can occur with caffeine consumption.

Furthermore, caffeine acts as a diuretic and may cause the need to urinate during competition. Maintaining adequate levels of vitamins and minerals is important for bodily function, and therefore, athletic performance.

As the activity level of an athlete increases, the need for different vitamins and minerals may increase as well. However, this need can be easily met by eating a balanced diet including a variety of foods. There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improve performance.

B vitamins, including thiamin, riboflavin and niacin, are essential for producing energy from the fuel sources in the diet. Carbohydrate and protein foods are excellent sources of these vitamins. B vitamins are water soluble vitamins , which means that are not stored in the body, so toxicity is not an issue.

Some female athletes may lack riboflavin, so it is important to ensure adequate consumption of riboflavin-rich foods, like milk. Milk products not only increase the riboflavin level but also provide protein and calcium.

Vitamin D has many functions in the body, and is crucial for calcium absorption. Athletes who train indoors for prolonged periods of time should insure that they consuming adequate amounts of vitamin D through diet.

Exercise increases the oxidative stress on the body, increasing the need for vitamins C and E, which have an antioxidant effect.

Vitamin E is a fat soluble vitamin , found in fats in the diet such as nuts, seeds, and vegetable oils. When an individual consumes excess fat-soluble vitamins A, D, E and K , they are stored in fat throughout the body. Because they are stored, excessive amounts of fat-soluble vitamins may have toxic effects.

Minerals play an important role in athletic function. Sodium is lost through the course of an athletic event through sweat, so it may be necessary to replace sodium in addition to water during an event.

That is why sports drinks are beneficial, because they can replenish both sodium and water after strenuous exercise and sweating.

Athletes may also choose to eat a salty snack after exercise to replace sodium lost, but this should be accompanied by adequate water. Consuming salt tablets alone without any additional fluids is not advised as this can increase sodium concentration in the body and affect muscle function.

Although sodium should be replenished after and sometimes during an athletic event, it is not recommended that athletes consume a high-sodium diet overall. Potassium levels can decline during exercise, similar to sodium, though losses are not as significant.

Eating potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition supplies necessary potassium. Iron carries oxygen via blood to all cells in the body.

Needs for this mineral are especially high in endurance athletes. Female athletes and athletes between 13 and 19 years old may have inadequate supplies of iron due to menstruation and strenuous exercise.

Female athletes who train heavily have a high incidence of amenorrhea, the absence of regular, monthly periods, and thus conserve iron stores. Choosing foods high in iron such as red meat, lentils, dark leafy greens, and fortified cereals can help prevent iron deficiencies, but taking an iron supplement may be advised.

It is best to consult a physician before starting iron supplements. Calcium is important in bone health and muscle function.

Athletes should have an adequate supply of calcium to prevent bone loss. Inadequate calcium levels may lead to osteoporosis later in life. Female athletes are more likely to have inadequate calcium consumption. Low-fat dairy products are a good source of calcium.

Restricting calories during periods of high activity can lead to vitamin and mineral deficiencies. This negatively impacts athletic performance, and has adverse repercussions for general health and wellbeing. Athletes who are wishing to lose weight should do so during the off-season.

Eating before competition can increase performance when compared to exercising in fasted state. A pre-game meal three to four hours before the event allows for optimal digestion and energy supply.

Most authorities recommend small pre-game meals that provide to 1, calories. This meal should be sufficient but not excessive, so as to prevent both hunger and undigested food. The meal should be high in starch, which breaks down more easily than protein and fats.

The starch should be in the form of complex carbohydrates breads, cold cereal, pasta, fruits and vegetables. They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours.

High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy.

In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea.

This may lead to premature exhaustion of glycogen stores in endurance events. Pregame meals should be low in fat. Fat takes longer to digest, as does fiber- and lactose-containing meals.

Football nutrition for speed training ntrition is more intense and quicker than ever before, meaning a players top tor has Fotball one of the most Football nutrition for speed training factors in the game. Last season Trainijg Salah hit a top speed of nutrotion Herbal remedies for migraines this article we look at the scientific research fpr nutrition and Erase years from your face with skin rejuvenation speed, and explain how our market-leading football supplements enhance the speed performance of players from Sunday league to the Premier League ®. Energy gels are small packets of fuel for your body. They provide the energy your body needs to fuel the intense actions performed in football, from sudden direction changes to jumping, shooting, and, of course, sprinting. Carbohydrate energy gels are one of the most common supplements used by professional footballers, and for good reason. If you want to double down on increasing your sprinting capabilities, one of the best options may be to find a caffeinated energy gel.

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  1. Ich tue Abbitte, dass sich eingemischt hat... Ich finde mich dieser Frage zurecht. Ist fertig, zu helfen.

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