Nutrition

If you train like an athlete with professional aspirations, it might be helpful to see how the pros in your sport eat. Consider the servings of carbohydrates and protein consumed by English Premier League players during a week with 2 matches and 5 training sessions. Findings were published in the International Journal of Sport Nutrition and Exercise Metabolism.
 
Average pre-match carbohydrate consumption was 1.5 grams of carbohydrates per kg of body weight. Players consumed around 1 gram of carbs per kg of body weight after competition. On training days, protein intake ranged from 0.3 grams per kg of body weight at breakfast to 0.6 grams per kg at lunch and 0.8 grams per kg at dinner.
 
Training

High Intensity Interval Training (HIIT) has been shown to be as effective as longer duration steady state cardio for promoting fitness. A new study published in the journal Medicina dello Sport looks at what can be accomplished with a relatively short 2-week period of HIIT where recreationally active women trained 5 times each week to exhaustion.
 
Subjects had a variety of values measured before and after the training program. They also took Wingate anaerobic tests twice during each workout. Peak power, time to exhaustion and peak carbohydrate oxidation increased, while rates of maximal fat oxidation remained the same.
 
General Fitness

As a general rule, you should allow at least 48 hours for each muscle group to recover from weight training. Exercising different muscles on different days is one way to work around this schedule, but a study published in the Journal of Strength and Conditioning Research suggests super sets might require a different approach.
 
Twenty-five physically active men performed 5 sets of 8 to 10 reps max on 4 different exercises: 2 targeting the legs and 2 for the shoulders. Some did super sets while other subjects separated these exercises. Super sets generated higher muscle activity as well as markers of muscle damage. Researchers concluded that 5 days was not enough time for complete muscle recovery.