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Sports Performance

Take your performance to the next level with our Sports Performance range. With everything from Branch Chain Amino Acids to Instant Oats and Maltodextrin, this is the ideal selection if you're looking to boost your performance both in the gym and on the pitch.

Box 1

Intro

Suitable for:

  • Athletes of all levels from recreational to professional
  • Those looking to enhance endurance and stamina levels
  • Anyone seeking to gain a competitive edge in their training and on match-day



Why choose this range?

Our Sports Performance range will help you to perform at your best when it really matters. This carefully selected range of products will help you achieve your potential, regardless of whether you're a recreational gym-goer looking to enhance energy levels or a professional athlete aiming to improve post-match recovery. 

Box 2

Your Diet


Breakfast

  • 1 serving of Instant Oats
  • 150-250ml semi-skimmed/whole milk
  • 2 slices of wholegrain toast
  • 1-2 eggs, poached
  • Salt/pepper to taste
  • 1 glass of natural fruit juice
  • 1 serving Vitamin B5 powder 
  • 1 Vitamin D3 softgel


Mid-morning snack

  • 1-2 portions of fruit - apples, avocado, bananas, berries and kiwis are all excellent choices
  • 1 serving of Greek yoghurt with a topping of sunflower or pumpkin seeds



Lunch

  • 1 large chicken breast, fried using 1 tablespoon of Coconpure Oil
  • Cajun spice powder
  • Black pepper to taste
  • 1 large potato, mashed
  • 2 teaspoons Dijon mustard
  • 1 teaspoon butter (avoid margarine)
  • Splash semi-skimmed milk
  • 1 serving of steamed vegetables (asparagus, broccoli, courgette, green beans etc.)
  • 1 glass of cordial/water



Mid-Afternoon Snack

  • A handful of a variety of Natural Nuts
  • 50g of Biltong


Pre workout

  • 1 serving MCT Powder
  • 1 Caffeine Pro Tablet
  • 3 BCAA Tablets


During workout

  • Sip on 50g Tri Carb with 700ml water (consume half during workout)



Post workout

  • Sip on 50g Tri Carb with 700ml water (consume other half post workout)
  • 3 BCAA Tablets
  • 1-2 portions of fruit i.e. dates, raisins, apricots 



Evening meal

  • 250 g soup (thick vegetable, leek and potato, Minestrone)
  • 1 wholegrain roll
  • 200g tuna steak, grilled
  • 1 tablespoon of dark soy sauce
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic powder
  • 1 cup of jasmine rice
  • 1 fresh pancake with berries
  • 1 glass cordial/water
  • 1-4 capsules of SleepMax (dependent upon requirements)



    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.

Box 3

Training Plans

In order to produce the highest level of athletic performance it is important to assess and train various aspects of sports conditioning. These include power, strength, speed, agility, coordination, flexibility, local muscular endurance,and cardiovascular aerobic capacity. Each aspect can be vastly improved with sound training but will only be useful if they are tailored to the specific demands of your sport. Therefore we recommend that before you jump into a workout you do four things:


  • Establish the physical requirements of your sport
  • Ascertain your training goals
  • Incorporate these into your training regime i.e. base your regime around tasks that will help you achieve you goals and that are directly related to the muscles that are engaged in your activity.
  • Perform a baseline fitness test. This is an excellent means of viewing your training progress over time and ideally should be conducted before, during and upon completion of your training regime.The table below outlines some commonly used fitness tests in sport:

     

    Test                                                        Useful for assessing

    T-test                                                           Agility

    Vertical jump & standing long jump         Jumping ability

    10 and 30m dash                                     Acceleration                                                                        and speed

    1km dash                                                Aerobic fitness

                                                                                                Flexibility:

    1. Sit and reach test                              Trunk and lower body

    2. Shoulder flex test                                   Shoulder rotation

    3. Back scratch test                                   Shoulder flexion

    Alternate hand wall toss test                         Co-ordination    

    Now that your training goals are inplace your first port of call should be to establish a comprehensive sports-fitness base. This is important for not only your athletic performance,but also your health and well-being. To do this your weekly routine should include a mix of aerobic exercise, high intensity interval training and resistance training. Try to perform two cardiovascular and one or two HIIT sessions per week complimented with three to five resistance based exercises. Be sure to leave at least one days rest in between two days of exercise to allow forsufficient recovery.

    Aerobic exercise may include the likesof walking, jogging, biking or swimming which should be performed at around 50-65% of maximum heart rate for 30-45 minutes per session. An example of aHIIT workout is outlined below and this can be adjusted to your sportsrequirements. The key here is to perform short, intense bouts of exercise atnear maximum effort interspersed with less-intense recovery periods.

       

    Beginner (Advanced times in brackets):


  • 3 - 5 minutes warm-up (light jog, low intensity, gradually increasing towards theend of the warm-up period)
  • 30 (60) second high intensity, 90 (60) second low intensity
  • 40 (70) second high intensity, 90 (60) secondlow intensity
  • 50 (80) second high intensity, 90 (60) second low intensity
  • 40 (70) second high intensity, 90 (60) second low intensity
  • 30 (60) second high intensity, 90 (60) second low intensity
  • 3 - 5 minutes cool-down

    The table below outlines additional exercises which can be employed to compliment your general physical training. Remember, quality of movements supersede quantity of movements. Take time to learn the correct technique of exercises asthis increases the effectiveness of a workout and decreases the potential forinjuries.

                                                                                                                                                       
                                               Beginner       Advanced
    General Conditioning
    Bench step-up  (5 reps)     Sets:1-2      Sets: 2-3
                                                Reps: 5       Reps: 10-15
                                                                                        
    Pilates push-up

    Half-squat with lateral/
    frontal raise

    Chin-ups

    Dips

    Cable pull-up

    Cable inverted row

    Core

    Pelvic lift  (5 reps)               Sets: 1-2     Sets: 2-3                           
    Plank (15 sec hold)             Sets: 1-2     Sets: 2-3

    Barbell rollout (5 reps)        Sets: 1-2     Sets: 2-3                                                               

    Medicine Ball Exercises

    Big circle                   5 clockwise    10  clockwise                                          5 anti-clockwise   10 anti-clockwise                                                                  
    Standing Russian Twist     10 twists     20 Twists


    Balance

    Forward jump and hold      Sets: 1-2       Sets: 2-3 

    Lateral jump and hold       10-15 reps     15-30 Reps

    One-leg hop and hold


    Speed/Agility/Co-ordination

    Box jump                      Sets: 2               Sets: 2-3
                                        Reps: 3-4           Reps: 6-8                  
    Depth jump                   Sets: 2               Sets: 2-3  
                                       Reps: 3-4            Reps: 6-8                                              

    Lateral jump to             Sets: 2                Sets: 2-3               box                             Reps 5-6             Reps: 8-12

    Bounding                                                                                                                 Sets: 2                Sets: 2-3                                                   Reps: 3-4           Reps: 6-8  

    25m shuttle                  Sets: 2                Sets: 2-3              run                               Reps: 1-2           Reps: 2-3 


    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 you individual requirements and current levels of fitness.     

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