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NUTRITION GUIDE Follow our guide to your recommended daily nutritional intake*, based on the most popular sports of our customers. Whether you're a bodybuilder or gymnast, we'll suggest a recommended daily allowance of Protein, Carbohydrates, Fats, Amino Acids and Creatine to help you reach your goals! Choose your sport from the list below and as well as your recommended daily intake, discover the personal nutrition and product suggestions from our Myprotein ambassadors. Bodybuilding Body Aesthetics Rugby Football Athletics Endurance MMA Powerlifting Swimming Gymnastics HOVER OVER TO REVEAL DAILY NUTRITIONAL INTAKE FEATURED ATHLETE Darren Ball Jamie Sawyer Saint Helens RFC West Brom Dai Greene William Sichel Ross Pearson Martin Brown Gemma Spofforth Sam Oldham Discipline: Bodybuilding Date of Birth: 26.01.80 Discipline: Personal Trainer,Strength & Conditioning Coach Date of Birth: 27.01.78 League: Stobart Super League Established: 1873 League: Barclays Premier League Established: 1878 Discipline: 400m hurdles Date of Birth: 11.04.86 Discipline: Ultra Distance Running Date of Birth: 01.10.53 Discipline: UFC® (Mixed Martial Arts) Date of Birth: 26.09.84 Discipline: Powerlifting Date of Birth: 21.08.80 Discipline: Swimming Date of Birth: 17.11.87 Discipline: Gymnastics Date of Birth: 17.02.93 Personal Nutrition I really try to keep my diet the same all year round, it just makes it easier when dieting and I don't have to lose so much weight. Also I'm a firm believer that if your diet is roughly the same off season as it is when you are dieting, your body won't react badly when you come to a competition. Also I really believe that you don't actually need that many calories in your diet to bulk up. I'm currently about 18 stone and I only have about 4,200 calories a day. I find sticking to a 40:40:20 diet (Protein: Carbohydrates: Fat) and getting about 400 grams of protein per day is enough to grow. Products Used Impact Whey Isolate, Crunchy Peanut Butter, Exceed and Taurine. Clients Chris Moyles, Gethin Jones, Ben Shephard, Ricky Wilson, Andi Peters, Andy Goldstein, Noel Clarke , David Haye. Key Insight Lift heavy, sprint fast, eat clean, supplement properly and sleep well. Products Used ZMA®, MP MAX® True Whey, Recovery XS®, Omega 3, L Leucine, Acetyl L Carnitine, Exceed. Personal Nutrition We place a very high emphasis on quality nutrition. All of the players at the club have nutrition lectures with all of the first team squad having access to individualised nutrition, guidance and support. Quality nutrition and supplementation is vital in optimising training time and performance. We only use supplements that give us results and Myprotein provide this. Products Used We use a vast range of Myprotein products such as Recovery XS® for post conditioning and games, Whey Protein/Hurricane XS® for pre and post gym sessions and depending on individual requirements we also use: Creatine, Exceed, multi vitamins, fish oils and Glucosamine. Key Insight Nutrition is a key component to the holistic physical program that we deliver at WBA FC. It underpins all desired adaptations and recovery processes of the players. Products Used MP MAX® One Promilk, Electrolyte Powder, Creatine Monohydrate, Caffeine Pro, MP MAX® High Pro, Impact Whey Protein. Personal Nutrition As a professional athlete, I need to know the products I use are among the best out there. That's why I use Myprotein. In 400m hurdles, medals are separated by hundredths of a second so I need to ensure I am doing all I can off the track as well as on it. I have managed to add 7.5% on all my lifts during my training period this year as well as feeling consistently strong during my running sessions. As my training programme hasn't changed dramatically from previous seasons I believe my results are testament to my improved dietary supplementation routine fuelled by Myprotein. Products Used Creatine Monohydrate, MP MAX® Elite True Whey, Omega 3, Impact Whey Isolate, MP MAX® Oats & Whey, Alpha Men, Mega Green Tea Extract, L Carnosine, Beta Alanine and L Histidine. Personal Nutrition I have been using Myprotein products for a long time, simply because I found they were effective and very reasonably priced. Myprotein always provide a very wide range of top quality products that really work, with a wide enough choice of flavours to suit everybody. Products Used Creatine Monohydrate, Vitamin C, Glucosamine Sulphate, Citrulline Malate, MP MAX® Oats & Whey, Caffeine, Recovery XS, Coconpure, MP MAX® High Pro, Impact Whey Protein, Barley Grass powder. Personal Nutrition The protein products I have used from Myprotein are the best I've ever tasted, and the nutritional content is perfect for fighters aiming to build and maintain lean muscle mass. Products Used Total Protein, Impact Whey Protein, Alpha Men, Glucosamine HCL, Omega 3 6 9. Personal Nutrition As my training got more serious I knew my nutrition had to keep up. Myprotein offers every product I could ever need and a quality beyond all others. The best thing is the wide range of raw ingredients that allow me to customise all of my drinks to suit my exact needs. Add to this great taste and a first class service I couldn't ask for more! Products Used MP MAX® True Whey, MP MAX® Deluxe, Beef Jerky, Pulse, Impact Blend, PeptoPro®, Recovery XS, MP MAX® True MRP, Exceed, Total Protein, Dextrose, Vitargo. Personal Nutrition Nutrition has been a bit of a revelation to me and I have massive sweet tooth! But 5 weeks prior to the 2011 World Championships I stopped eating chocolate, ice cream and candy.... and set a new World Record! I now understand the importance of nutrition and with the advice and support of Myprotein I am hoping for a successful 2012. Products Used Recovery XS, One Isotonic, MP MAX® High Pro, MP MAX® Oats & Whey, Caffeine Pro, MP MAX® Elle Aqua Slim and MP MAX® MyBar Deluxe. Personal Nutrition With the sort of training gymnasts do, it's so important to get the calories and nutrients you need to recover, but not put on unwanted fat too. Products Used Creatine Monohydrate, MAX® True Whey, MyBar® High Pro, Omega 3