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Disclaimer:
You should always consult with your doctor or other health care professional before beginning any new training program. Always consult with your
doctor or other health care professional before taking any medication or nutritional, herbal or homeopathic supplement. We are not responsible
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Fencing is a physically demanding sport. An athlete's body requires proper hydration and nutrition for
optimal performance.  Through much trial and error, Coach Copeland has found products that work
well, with good performance results. We've compiled a list of products that he has used in the past as a
competitor or currently uses on a regular basis in training and in coaching.

According to the Podiatry Today website,
“Fluid replacement is an important part of any athletic regimen, but proper
hydration is one of the most neglected aspects of the athlete’s diet. When athletes engage in sport, they will lose a
percentage of body weight through water loss. When their sweat loss exceeds fluid intake, athletes become dehydrated
during activity...Sports drinks appear to outperform water in preventing dehydration, especially in young athletes. A study
that offered water, flavored water and a sports drink to active children ages 9 to 12 showed they drank 90 percent more of
the sports drink and stayed better hydrated than when drinking plain water.”

Remember that proper hydration optimizes your flexibility and speed as a fencer.

The Mayo Clinic website says:
"If you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help
maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates."

1. Before fencing practice or a tournament, we recommend Vega Sport Pre-Workout Energizer and there
are a variety of flavors on Amazon to choose from.

2.
When fencing at a tournament, for quick energy, we also recommend taking:



These are great to keep in your fencing bag, especially for tournaments, and will give a real boost when needed.

The American Orthopaedic Society's website says,
"The focus for eating during exercise is on carbohydrates,
especially sources of glucose and electrolytes. If exercise lasts longer than an hour, it is necessary to consume an additional
30 to 60 grams of carbohydrates during the activity."
 (Experts also recommend athletes training for endurance events
eat more carbohydrates in their diets in the days before the event to boost their energy and performance.)
 

"Research indicates that carbohydrates may be the most important nutrient for sports performance because they are the
most efficient fuel for energy production. In addition to fueling our central nervous system, carbohydrates are stored in the
body as glycogen, which can be used when needed during physical activities."
Source: http://www.pamf.org/teen/health/nutrition/sportnutrition.html#Carbohydrates


3. An excellent hydrator during a workout, is Vega Sport Electrolyte Hydrator. Mix it up in your sports water
bottle and bring it with you to practice. It's also available in individual
Vega Sports Hydrator packets, which are
convenient to have in your fencing bag.

Another wonderful way to hydrate is with
Vita Coco Organic Coconut Water, Pure - Naturally Hydrating
Electrolyte Drink.


4. After a workout, we recommend Vega Sport Recovery drink.

The American Orthopaedic Society recommends the following for EATING FOR RECOVERY:

"The focus during recovery is on carbohydrates, especially within 15 to 30 minutes after the activity, when cells are especially
receptive to the uptake of glucose. During this time, athletes should consume 1.0 to 1.5 g/kg of a rapid-acting carbohydrate
or a ratio of 4 grams of carbohydrates to 1 gram of protein (e.g., lowfat chocolate milk). After 30 minutes, the focus should be
on a mixed meal with adequate carbohydrates, protein, and fat."

Palo Alto Medical Foundation website says:

"Carbohydrates are the most important source of energy for endurance and power. Proteins help build new body tissues,  
and fats provide energy when you are exercising at lower intensity."


5. Protein shakes are an essential part of an athlete's nutrition and VEGA Sport Protein Vanilla Tub or
VEGA Sport Chocolate Tub is one way to supplement your protein.

Also check out:
Muscle Milk Genuine Protein Powder, Chocolate, 32g Protein

"Protein is what rebuilds and repairs your muscles after a tough workout or game, but it also primes the pump to make sure
the right amino acids are available to your muscles during the workout. For this reason, protein – like carbs – is needed both
before and after your workout."  
Source: http://www.pamf.org/teen/health/nutrition/sportnutrition.html#Protein


6. Protein bars are great to have in your fencing bag. We recommend:










7. Supplements:

Garden of Life: WOBENZYM N Joint Health

Enzymedica SerraGold, High Potency Serrapeptase Enzymes

Green Magma Barley Grass Juice Powder

Natural Vitality Calm - helps support healthy magnesium levels

Fire Cider, Apple Cider Vinegar Tonic with honey, Original flavor, Pure & Raw

Life Extension Vitamin D and K with Sea-Iodine, 60 Capsules

Oregon's Wild Harvest Kelp 90 Veg Caps


Nutrition:

BIOTTA JUICE BEET ORG 32OZ

Nutiva Organic, non-GMO, Sustainably Farmed Chia, Flax, and Hemp Superseed Blend


8. Knee Support:
T TIMTAKBO Hinged Knee Brace Support,Neoprene of Open Patella Knee Wraps for Knee


9. Ankle Support:
RDX Ankle Support Neoprene Brace Foot Guard

McDavid Level 3 Ankle Brace/Lace-Up with Inserts, Black, Small


10. Wrist Support:
OTC Wrist-Thumb Splint, Wrap Style Support


11. Hand Injuries:
IRUFA,WR-OS-17,Breathable Neoprene Wrist Brace, for TFCC Tear- Triangular Fibrocartilage Complex
Injuries


12. If you're feeling sore after a long workout:
Dr Teal's Epsom Salt Bath Soaking Solution

Dr. Teal's Epsom Salt - Muscle Recovery Soak


FOR INJURIES:

KT Tape Pro Kinesiology Therapeutic Sports Tape

3M Medipore H 2" x 10 Yard Hypoallergenic Soft Cloth Surgical Tape

MEDca Self Adherent Cohesive Wrap Bandages 2 Inches X 5 Yards 6 Count

New-Skin Waterproof Liquid Bandage, First Aid Liquid Antiseptic, 0.3 Fl Oz

Disposable Instant Cold Pack (6-Pack) | Emergency Breakable First Aid Kit - Keep one in your fencing
bag, just in case.


Recommended socks for fencers:
Adidas Copa Zone Cushion LLL OTC Socks

Unisex Fencing American Flag-1 Knee High Compression


Wicking Fabric T-Shirt at Macys:
Adidas Men's Entrada ClimaLite Soccer Shirt


Keeping a journal is recommended in training:
Fencing Training Journal
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