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Sports Nutrition And Supplements

Sports Nutrition And Supplements

Sports Nutrition And Supplements to Improve your PerformanceDo you want to improve your sports performance?

Sports Nutrition And Supplements can be taken the wrong way if you don’t know anything about them

You can sometimes hear others say that he must be taking a drug to get a body like that

But 99% of the time its just all about eating the right foods, exercising right and knowing what to put into your body

Now we all want to be the best we can be in our sport

And some people will do anything they can

Even going to the extreme of taking illegal steroids to make them bigger, stronger, fitter


There’s no need to take that route

Our Ancestors DietsStatue of a naked Greek Olympic discus thrower

You can either believe it or not but records show that man has always wanted to be athletic and sporty

In the early years though it was all about survival and to protect themselves

Then it went on to contests of skill, speed, and strength

Bringing us up to the present day where sports and exercising is where we show off our athleticism making us more competitive and wanting to increase our performance with the sports supplements that are being used by more and more people across the globe.

There are plenty of natural supplements on the market these days, and some not so natural but legal and safe to take as well as a regular training regime.


Looking back at what the Greeks and Romans ate from the evidence that has been found in the artifacts that have been dug up

They had a very varied diet of…

  • Animals
  • Plants
  • Vegetables
  • Dried And Fresh Fruit
  • Cereals
  • And a Shed Load of WineGreek salad and olive oil

One thing that early Greeks consumed more of is Olive Oil which has some brilliant health benefits if you have the right stuff and don’t go knocking back a bottle of Vegetable Oil

So with a balanced diet like the early man used to eat thousands of years ago combined with a really great Sports Nutrition Product then the modern day sports person has the perfect diet program

Moving With The Times

Moving on to the modern day where it is extremely important for sports men and women to achieve maximum strength and overall fitnessA woman doing a strong yoga pose on top of a mountain

Along with a good diet and sports supplements which can make you into a demon in your chosen sport and a force to be reckoned with

Obviously, you are not going to achieve “Demon Status” with those things alone so what else do you think you need?

That’s right, an insane fitness program which you have to stick to otherwise it will all be for nothing

Without that combination, you won’t reach your full potential or be able to be the best that you can be

Want to See What a Diet of an Olympic Athlete Looks Like?

Strict Diet And Training Regime

So do we really need sports nutrition supplements?

Or are they just a marketing scam?

Surely just having plenty of water and a regular healthy diet is all you need, Right?…

I’m afraid you’re Wrong my friend!

Increasing Supplement SalesRows of sports supplements on the shelf in a supermarket

The sales of sports supplements have been rising dramatically over the last few years and is expected to reach a whopping $45.75 billion by 2022 which is crazy!

If you need that extra boost whilst training for an important match then you might want to invest in some endurance sports nutrition products which you can look through HERE

So if you fancy getting into your physical perfection then you need that balanced diet, a proper training regime, and a little bit of sports nutrition just to put the icing on the cake!

As I mentioned earlier about the Greeks and the Romans, they knew what they were doing and got it spot on

So why don’t you?

It doesn’t matter what type of sports supplement that you choose to improve your performance

Whether it be pills, powder, snack bars, or drinks, they will all get you the results that you want and give you that edge over the opposition

Training & DietA boy kicking a football in the air

Training is definitely the main, and best way to get better at any sports

Even at an early age you’re training and learning every time you pick up that rugby ball, or every time you kick that football….


Not everyone sticks to a strict balanced diet while playing a sport

Not even the pros

So adding more nutrition to your weekly diet through the form of powders, pills, shakes, smoothies, oils and even health bars are becoming more and more of “the norm” for budding new sports stars

Or even if you just play to keep fit

We all know what is good for you, and what is bad but here is just a small list of some supplements and nutrition that you can take, and their benefits


Check out the best protein shakes for football players here

9 Best Sports Nutrition

1. WaterWater

Let’s start off with good old Council Pop

It’s an obvious one but not everyone understands the benefits of just drinking plain WATER

  • Our brains are mostly water, so drinking plenty will help you focus and be more alert on the field.
  • Reduces hunger so you don’t have to stuff your faces, raises your metabolism and helps remove by-products of fat.
  • Flushes toxins and gets rid of waste from your body through sweat and urination.
  • It has to be the best anti-ageing treatment that is out there, so if you are knocking on a bit you can still look that little bit younger?
  • Prevents headaches + back pain.  And also keeps your joints lubricated helping to prevent cramps and sprains
  • Last but not least…..It’s FREE!!! Even if it’s bottled, it’s still cheaper than that fizzy crap!

2. Coconut OilA coconut split in half showing it's white flesh

Extracted from the flesh of a coconut, COCONUT OIL has loads of health benefits for you

  • Gives you more energy and endurance, which is exactly what you need for either 80 or 90 minutes of running around a pitch.
  • It reduces hunger so you won’t have to snack on a chocolate bar before the game.
  • Improves digestion breaking down foods almost immediately after consuming.
  • And reduces belly fat so you are over 40s don’t have to breathe in whilst trying to chase after the football.

3. CaffeineA glass cup full of coffee beans tipped on its side

Believe it or not, this next one you can get at your local corner shop…CAFFEINE

Yes, a nice cup of black coffee is just what the doctor ordered apparently

Read the 7 benefits of caffeine written by

  • Accelerates fat loss.  Causes fat cells to be used as an energy source
  • Increases performance and improves focus keeping workouts productive and effective
  • Decreases muscle pain meaning you can run faster and longer during cardio workouts.

4. Green SupplementsA black plastic container full of green supplements tipped over

GREEN SUPPLEMENTS are basically vegetables, fruit, algae, and grasses all compacted down into either a powder or tablet form which can either be taken on its own or added to a healthy smoothie

It contains vitamins, minerals, fiber, and phytonutrients

  • Helps digestion.
  • Reduces cravings for sweet things.
  • Also gives you a healthier heart.

I wouldn’t recommend just taking these and using them as a substitute for actual fruit and veg, but as well as your 5 a day


5. Vitamin DA woman wearing a blue shirt and sunglasses laying on the grass in the sun

VITAMIN D, Also known as the sunshine vitamin because it is produced in the skin when it is exposed to sunlight

I live in Wales so I don’t see a lot of sunshine

  • Makes your bones stronger and healthier.
  • Supports lung function and cardio health.
  • Helps weight loss.
  • Reduces high blood pressure.

6. Fish OilFish oil capsules in a glass jar

FISH OIL is full of OMEGA3 and is some pretty good stuff considering it comes from something that swims in its own p##s and s##t!

  • Speeds up workout recovery.
  • Boosts reaction times.
  • Helps burn excess fat.
  • Makes your bones stronger.
  • Makes your muscles work better.

7. ProbioticsDifferent types of biotic tablets

PROBIOTICS are live friendly bacteria which help fend off harmful bacteria and parasites in the body and are found in many things these days, from yogurt to chocolate….

Yes, I said chocolate.

  • Keeps your cholesterol levels low.
  • They detox your colon and help with regular bowel movements.
  • Stops bloating, diarrhea and constipation.

8. CreatineA white tub of white creatine tablets tipped over

Whatever people might believe, CREATINE is extremely safe to use

It is a natural supplement to help boost athletic performance and build muscle and strength

  • Muscle cells produce more energy creating more muscle mass.
  • Improves exercise performance.
  • Lowers blood sugar levels.
  • Can improve brain function
  • Reduces fatigue and tiredness.

9. Protein PowderWhite protein powder in a white sieve

PROTEIN POWDER is used if you don’t eat enough protein and used a lot by people who visit the gym regularly

There are 3 main types which are whey, soy, and casein but whey is the most popular

  • Some can help you lose weight and gain lean muscle.
  • Help improve sporting injuries quicker (muscular)
  • Reduces hunger so you won’t fancy scoffing a burger.
  • Increases size and strength.
  • Reduces stress.

To Sum Things Up

All these I have mentioned are not a balanced diet and should not replace food altogether

But used in the right way and with plenty of training, exercise, rest and regular healthy and nutritious meals you will soon be on your way to being the best you can be at your sport

If you have any questions about this post or would like to share your thoughts about Sports Nutrition & Supplements

Then please leave a comment below and join in the discussion.

The Very Best of Luck to You

Shwni Signature

Have any Questions or Comments?

13 comments on “Sports Nutrition And Supplements


Hi Shwni
Thanks for this great information. It was straight to the point and fun to read. There is so much written about nutrition and exercise that it can be confusing at times. I found your simple straightforward approach to be helpful. You made important points about water which is sometimes assumed but often forgotten. I will go and try some more Green stuff! The combination looked amazing. I am sure even Wales has enough sunshine for Vitamin D production. I believe people just need to get out more. The great thing for me for sports like soccer and rugby is that it gets people outside exercising.
Thanks again really helpful.


Hi Keith, thanks for taking the time to read this, what I think is an important subject in sports.

Obviously plenty of training is the best to get yourself better at the game but I just wanted to show a couple of other ways you can get a little bit better.

Sport is a very enjoyable pastime in my household, and like you said it gets people out of the house.

I am glad you enjoyed this post and I hope to see you back soon.




Great information and fun to read! Thanks!


Thanks kelley, much appreciated. I hope you keep coming back for more information 🙂


A very honest post Shwni. Diet and nutrition is the cornerstone to high performance and knowing when to supplement is important.

Great recommendations and really enjoyed your post.


I’m glad you liked it, please come back for more of the same 🙂


Great article, lots of good info. Thank you for all the ideas of supplements and how to be healthier. I am always looking for different ways to incorporate more nutrients into my diet and I would prefer to do it the healthiest and most natural way possible. This helps a lot!


It’s my pleasure, im glad you enjoyed it 🙂

Justin C.

What an awesome read. I completely agree with you, training is by far the best way to get better at both football and rugby. When we were kids we did not have a need for supplements or at least they had no place in our diets because we were still developing. Now, however, most of our diets are incomplete or lacking in some areas and we need to fill in the gaps with preferably natural supplements.

Drinking plenty of water is by far the best way to perform at your peak. I’m an avid hiker, trekker, outdoor enthusiast, take your pick. When i am well hydrated i’m more alert, have more energy, my joints don’t hurt afterwards.

As for pill supplement i like to keep it basic with a multivitamin, fish oil, and red rice yeast. Other than that i don’t like all the phony powders that are pumped full of garbage and severely under dosed.

Protein powder is an excellent way to fill in the gaps when you cant get to a healthy meal. I just recommend reading reviews because a lot of the big companies have been busted for not putting in proper doses or even what they marketed to be in it.

I really liked this article because it was full of viable facts and it was easy to digest and i feel that anyone reading this has been able to take away something useful. I for one am going to incorporating coconut oil in my regime.


Coconut oil is amazing! I strongly suggest it


Hey Shwni, great post – i definitely agree that supplements are important.

I play mostly soccer myself, but just wanted to ask you.. I’m fairly “strong” already however is there a particular product that’s good for helping with running speed please?

-Dave 🙂


With your running speed, you could try taking something like a pre-workout supplement that will give you more energy, I’m not saying it will make you faster but you will be able to keep running for longer. There’s a great supplement that increases your energy during sports which is called 1MR Vortex and it’s pretty great at giving you that much-needed energy that you need during a soccer game.


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