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Protein Pancake Mix
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Why choose this range?
The Energy and Endurance range has been specifically formulated to meet the needs of those involved in regular endurance training. Whether you're training for your first half marathon or you're an experienced triathlon athlete, the range provides a great selection of products to help ensure you're fully fuelled right to the end.
Eating for endurance generally concerns those who participate in sports/activities where the emphasis is on moderate intensity exercise performed for prolonged periods of time. This may include sports such as cycling or running and activities such as cross training or aerobics. Eating for these kinds of activities is based on readily available stores of energy to ensure the athlete can perform at their optimal levels throughout the exercise session. As endurance sports use so much of the body's stored fuel for energy it is also important to replenish these stores after exercise to ensure complete recovery.Breakfast
This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.
Increasing your energy and endurance is the key to success in many sporting events while it can also be a useful method of attaining and maintaining a healthy lifestyle. Whilst there are several different forms of endurance training, each with different, specific outcomes relevant to a particular event, sport or training goal, all typically share one common objective - to increase stamina and overall sporting performance. To improve your endurance it is important to include continuous and interval training (to develop the cardiorespiratorysystem) and resistance based exercise (to help improve local muscular endurance). Outlined below are some general rules to follow whilst training for endurance:
A good warm up can really enhance the quality of a training session and a good cool down can help to relieve those sore muscles - be sure to do both around your workout. Foam rolling after each session is an excellent way to tackle notorious problem areas that become tight such as the hamstrings and the iliotibial band. Deep tissue massages are also good to have on occasion.
The table below outlines a sample training programme that is based on four sessions per week. You may wish to adjust your training days slightly but please be sure to leave ample rest time between sessions. It is important that you learn the equipment and movements to focus on proper technique. This increases the effectiveness of a workout and decreases the potential for injuries.
Cardiovascular TrainingDay Cardiovascular Exercise Description
Monday 5 x 1km run Quick runs with the rest period between each being the amount of time it took to perform the previous run.
Tuesday 5km run Performed at an easy pace, such that you are able to hold a conversation without feeling out of breath.
Thursday 5 x 1km run As Monday
Saturday 5km run As Tuesday
Strength Endurance Training(choose 2 workouts per week to supplement cardiovascular training)
Workout 1Main Exercises:DeadliftWeighted Pull Ups Assistance Exercises:Hip ThrustsPyramid Seated Row Core:Medicine Ball Side SlamsSingle leg balances Main & Assistance Exercises:Sets: 3 Repetitions: 12-15 Rest: 45-60 secs Core:Sets: 3 Repetitions: 6 Rest: 30 secsHold for 30 seconds Rest: 30 secs (x3)
Main Exercises:Power CleanPower Snatch from Thigh Assistance Exercises:Bench Press to:Single Arm RowsLunges Core:Medicine Ball Chest Pass Main & Assistance Exercises:Sets: 3 Repetitions: 12-15 Rest: 45-60 secs Core:Sets: 3 Repetitions: 6 Rest: 30 secs
Main Exercises:Snatch Grip High PullSplit Jerk Assistance Exercises:Bent-Over RowDipsLunges/lateral lunges/step ups/or lateral step ups Core:Oblique Medicine Ball Sits Main & Assistance Exercises:Sets: 3 Repetitions: 12-15 Rest: 45-60 secs Core:Sets: 3 Repetitions: 6 Rest: 30 secs4
Workout 4 (Kettlebell workout)One-arm kettlebell SwingDouble Kettlebell Bent Over RowKettlebell Pistol (One-Legged Squat)Kettlebell Renegade RowKettlebell Turkish Get-Up For All:Sets: 3 Repetitions: 15 Rest: 60-90 secs We recommend seeking the advice of a medical expert before commencing any exercise routine.This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current levels of fitness.
Myprotein Endurance MixMaster Shaker
Whey Protein Plus
Myprotein Endurance Sports Bottle
ENER:GEL + Caffeine
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