U13 Development Squad Players:

As a club we believe that the following points are key to U13 nutrition / lifestyle:

1) Have a glass of water upon waking-up in the morning.
2) Have no more that 1 take-away / fast-food per week.
3) Avoid late nights and get a minimum of 8 hours sleep per night.

In terms of supplementation we believe that the following may be beneficial.

1) Fish Oils - To help with concentration and recovery.
2) Multi-Vitamin - To be taken as a booster during the winter months.
3) Milkshake to be taken within 30 mins of training / Playing (e.g. Daioni, for Goodness shake, or supermarket own low fat choc milk) - Good source of protein and carbohydrate which helps with energy levels, ability to train regularly and growth.

U14 & U15 SoR Players:

As a club we believe that the following points are key to U14 & U15 SoR nutrition / lifestyle:

1) Have a glass of water upon waking-up in the morning.
2) Have no more that 1 take-away / fast-food per week.
3) Avoid late nights and get a minimum of 8 hours sleep per night.
4) Eat a form of recovery within 30 minutes of training / playing.

In terms of supplementation we believe that the following may be beneficial.

1) Fish Oils - To help with concentration and recovery.
2) Multi-Vitamin - To be taken as a booster during the winter months.
3) Protein & Carbohydrate (not solely Protein) based recovery shake to only be taken after training - Helps with energy levels, ability to train regularly and growth.

U16 SoR Players:

As a club we believe that the following points are key to U16 SoR nutrition / lifestyle:

1) Eat every 3 hours through-out the day.
2) Have a glass of water upon waking-up in the morning.
3) Aim to have a source of protein and carbohydrate in every meal and snack.
4) Have no more that 1 take-away / fast-food per week.
5) Eat a form of recovery within 30 minutes of training / playing.
6) Eat 2 sources of dietary omega 3's per day (tinned fish, nuts, seeds, olive oil etc.)

In terms of supplementation we believe that the following may be beneficial.

1) Fish Oils - To help with concentration and recovery.
2) Cherry Active - To help reduce muscle soreness.
3) Multi-Vitamin - To be taken as a booster during the winter months.
4) Pro-Biotic / Colostrum - Aids growth, lean mass, and immunity.
5) Protein / Carbohydrate based recovery shake - Helps with energy levels, ability to train regularly and growth.

Any U16's player considering taking Creatine or Caffine should do so under professional guidance. If you require this please contact our Sports Nutritionist via Tim Hall (timhall@quins.co.uk) or Howard Graham (howardg@quins.co.uk).

All of these products should be got from companies that are registered with Informed Sport (http://www.informed-sport.com/). We also recommend PowerBar as our Sports Nutritionist has conducted his own diligence check with this company.