Why Drink Cherry Active?

26th October

Soothe joint problems
Montmorency cherries have been found to have anti-inflammatory properties, helping to maintain mobile joint function. Research has also shown that they help reduce gout attacks by lowering uric acid level. CherryActive founder John Carey discovered Montmorency cherries years ago as a natural remedy for his gout pain.


Improve sleep
Montmorency cherries contain melatonin, at levels higher than found in human blood. Melatonin is produced naturally in the brain to regulate healthy sleep cycles. Research shows that taking CherryActive daily can improve quantity and quality of sleep. The Daily Express called it a ‘passport to the land of nod’. There’s a funny story about a husband, who had noticed that his wife (who found it helped her sleep) drank cherry juice regularly. Unaware of the sleep-enhancing effect, he eventually had a good helping of cherry juice himself before bedtime. His wife found an empty glass with a red patch on the kitchen top the next morning, while he rushed off to work, having overslept.


Speed up muscle recovery after exercise
CherryActive is widely used in the world of sports. As shown by research, post-exercise soreness and swelling are reduced, and muscle function is recovered faster when cherry juice is taken straight after strenuous bouts of exercise. Check out what the CherryActive Ambassadors say.


Replenish your 5-a-day and your fluid intake

It counts towards your 5-a-day. And – tagging on to me going on about the importance of keeping hydrated – you can add it to water if you find water by itself boring. CherryActive has no added sugar, sweeteners, preservatives, colourings or flavourings. You can also add it to smoothies or to yogurt.


Importance of Protein

27th October

Football requires aspects of both strength and endurance over a period of 90 minutes (or more). As a result, players are likely to benefit from a protein intake above average recommendations, not only because of their potential to enhance strength, but also to provide a supply of amino acids for increased amino acid oxidation that may occur during training and in competition. Footballers, as endurance athletes, need more protein than other individuals to maintain their auxiliary fuel source, which appears to become increasingly important as training and matches go on. As strength athletes they can also benefit from a greater protein intake because in combination with heavy-resistance training protein can provide an enhanced stimulus for muscle development. Based on the related exercise studies completed to date, it appears that a protein intake of 1.4-1.7 grams per kg of weight is best for footballers. Although diets high in protein are frequently condemned because of possible kidney problems, it appears these concerns have been over-emphasised. There is no evidence that protein intakes in the range recommended will cause healthy individuals any concerns. It is worth noting the difference between whey and casein powders which can both be used to supplement protein in the diet. While we prefer to receive our intake of protein through a regular diet some days it is difficult to find the time to cook the right meals. Here, whey protein shakes can be used to supplement diet. Whey protein is also great for post match/gym/training recovery. If you consume a shake (preferably with milk) within the first 30 minutes of finishing your session, your recovery time is likely to be severely reduced. Equally, chocolate milk is a great alternative that can also be used. These work well for two reasons. Firstly, they replace electrolytes lost in-game and secondly they provide a supply of amino acids needed for amino acid oxidation. Casein protein is a slow digesting protein. This makes it ideal for intake before going to sleep. It will provide a continuing source of fuel for muscles throughout the night. [16]


28th October

Recommended YouTube Channel

Sports Massage Therapy

29th October

Sports massage therapy is a remarkable football injury therapy rehabilitation technique. It’s safe, natural and more effective than many players realize. It speeds up the healing process and prevents re-injury. It also helps players to recover fully, preventing long-term problems.

How exactly does massage therapy help footballers?

1. Improves circulation. Massage improves the flow of blood, nutrients and oxygen to the muscles. This improves the overall health of the muscles and helps the body rebuild itself.
2. Increased range of motion. Muscle improves your range of motion and flexibility, resulting in increased performance and power on the field.
3. Decreased recovery time after exercise. Waste products like carbonic and lactic acid build up in the muscles following intense exercise. Because sports massage increases blood flow, toxins are eliminated from the muscles faster.
4. Prevents and heals injuries. Massage therapy stretches connective tissue, improving circulation and preventing or breaking down adhesions. It also enhances secretion of certain fluids, including nitrogen and sulfur, needed for tissue repair.

30th October

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31st October

Improving exercise performance

Exercise causes an increase in serotonin levels, which are believed to cause fatigue. But BCAAs are believed to reduce serotonin levels, and thus cancel out the fatigue and actually enhance exercise performance. There have been many studies that promote this exact ability: In 1998, subjects ingested either BCAA or a placebo before taking an endurance cycle ride in the heat. The BCAA group cycled 153.1 minutes on average, while the placebo group averaged only 137 minutes. A more recent Japanese study looked at the effects of a BCAA mixture on athletes during a one-month training stint and found that indices of blood oxygen-carrying capacity were increased.

Reducing muscle breakdown

"BCAAs are metabolized primarily in skeletal muscles, while other amino acids are metabolized in the liver, which is why some think they must take BCAA supplements if they're engaging in strenuous exercise," explains Currie. With that in mind, BCAAs are often touted to help repair damaged muscles, decrease muscle soreness and increase muscle function. Some data shows that BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis. A 2006 study concluded that the intake of BCAA may promote an anabolic hormone profile (causing muscle repair after workouts) while also decreasing the likelihood of training-induced muscle damage. A Japanese study examined a group of men and women—some given BCAA supplements and others given a placebo—as they did multiple testing days involving squats, which were used to promote delayed muscle soreness. Both sexes reported less soreness when they were given the supplements. Studies like this one and many others lead experts to believe it's possible to consider BCAA as a useful supplement for muscle recovery.

Learn more here: 


Benefits of BCAA

1st November

Fruit & Vegetables contain two key nutrients used for performance as well as having other benefits:

Nitrates: Reduce after-load and blood pressure; Increase blood flow and nutrient delivery

Antioxidants: Reduce exercise-induced oxidative stress; Reduce muscle damage; Enhance recovery

Immune Support: Lessen immunosuppressive effects of intense exercise; Reduce incidence of URTI

Glycemic Control: Enhance glycogen resynthesis; Improve blood glucose regulation

Players should have a higher than average intake of fruit & vegetables due to greater needs for nitrates and antioxidants. Supplementation can be used to increase the intake of these nutrients. For example, cherry active is taken by many players in order to increase antioxidant intake. Saying this, it is very easy to add all of these nutrients to your diet with certain fruit & vegetables. Nitrate rich fruit & vegetables include lettuce, beetroots, carrots, green beans, spinach, parsley, cabbage, radishes, celery and collard greens. Antioxidant rich fruit & vegetables include prunes, raisins, blackberries, strawberries, blueberries, oranges, grapes, cherries and spinach. 

While most vegetables are great to eat nearly all the time, it is better to consume fruit either: within the hour before or after training/a match/gym work; at halftime during a match or at breakfast.

2nd November

Fruit & Vegetables

3rd November


Overtraining can lead to physical fatigue lasting beyond the activity itself. According to Rice University, symptoms like irritability, changes in sleep patterns and loss of enthusiasm for sports are symptoms of overtraining syndrome in athletes. This type of physical and emotional burnout may result from physiological abnormalities like increased cortisol levels and altered immune function caused by overtraining. Other possible symptoms of overtraining syndrome include depression, reduced appetite and weight loss.

Overuse Injury

Performing the same type of exercise daily increases the risk of overuse injury in joints like the knees or elbows. Unlike acute injuries, which are caused by a sudden traumatic event, overuse injuries occur over time from repetitive use of the same joints or muscles. Examples of common overuse injuries include tennis elbow, runner’s knee and Achilles tendinitis. According to SportsMed.org, overuse injuries are the most difficult type of injury to treat in sports medicine.


Decreased Bone Density

For women, chronic overtraining can have serious and lasting health effects. The National Institute of Arthritis and Musculoskeletal and Skin Diseases warns that excessive exercise decreases estrogen levels and may increase the risk for osteoporosis. Having low estrogen during the teen and adolescent years — a prime time for bone development — may even affect bone density for life. Missed menstrual periods are a common sign of overtraining in girls and women.



Alternating between different types of exercise each day is a helpful way to avoid overuse injuries. Reducing the duration, frequency or intensity of workouts may be necessary if injuries or burnout have already occurred. Working with a trainer or coach can help ensure proper form and technique to prevent injuries. If you’ve missed a period since starting an exercise program, talk to a doctor. While not an immediate cause for concern, missed periods may signal underlying hormonal imbalances that can lead to weakened bones.


4th November

Dangers of 'Overtraining'



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Fuel For Football is a football performance  company, based in the United Kingdom, that focuses on aiding footballers worldwide to reach their greatest potential.

All information and advice should be used at your discretion.


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