Me “recovering.” (But really, recovery drinks aren’t supposed to taste this freaking delish.)

So, everyone I know is “training” for something. My little town of Durango, CO, is notorious for breeding super athletes. And then, there’s everyone else who is just trying to catch up. Whatever category you happen to be in, recovery is crucial. And nutrition is one of the main pathways to post-workout recovery.

Below is a recipe for my personal favorite recovery drink which consists of fresh, local, raw milk (yes, it’s the nectar of the gods if you can get the good stuff from pasture-fed cows from a super clean and loving facility…thank you, James Ranch!), dates, nutmeg, and cinnamon. But you could skip the spices and add raw cacao instead for an extra muscle-recovering punch!

Due to its bioavailability, whey protein is thought by many fitness and nutrition experts to be one of (if not THE) best types of protein to build lean muscle and help your existing muscle to recover after a tough workout. If you can’t stomach milk, then this can be made with homemade almond or other nut/seed milk.

Happy exercising and recovering!

P.S. All of these measurements are “ish.” Play around with the ratios for your fave flave. (Or “favorite flavor” if you didn’t catch my drift.)

Ingredients:

1 1/2 cups raw, local (or organic) milk, or homemade almond or nut milk

1-2 pitted and/or dates (only need to soak beforehand if your blender isn’t psyched on blending hard items)

1 pinch cinnamon

1 pinch nutmeg

1-2 drops doTerra black pepper essential oil (THIS IS THE MAGICAL INGREDIENT!)

*Optional: 1 Tbs. raw cacao powder and/or 1 Tsp. organic vanilla extract

Method:

Put all ingredients into your blender and blend to smithereens (a minute or two). Should be frothy and delicious.

Try not to chug the whole thing in 2 gulps. (I dare you…)

Health Benefits:

Black Pepper Essential Oil: Black Pepper essential oil is great for your digestive system. It stimulates salivary glands and secretion of digestive juices meanwhile neutralizing gas formation in the intestinal tract. Also a great cleansing agent! Black pepper oil also increases circulation, reducing inflammation, and provides relief for arthritis and other muscle and joint discomforts. Great for athletes! See here for more. Click here if you’re interested in purchasing any doTerra essential oils.

Local Raw Milk: This is a VERY touchy subject. So I will leave it to the professionals. See here if you’re interested in learning more about raw milk. Otherwise, good organic milk is a fine alternative.

Dates: Dates are rich with vitamins and minerals such as Vitamin A, calcium, iron, potassium, manganese, and copper. They are also high in other antioxidants such as beta carotene and lutein, which help protect and nourish our cells. But they’re high in sugar, so a dab’ll do ya. See here for more health benefits and nutritional information.

Cinnamon: Cinnamon has long been used as a medicine. It’s a good source of manganese and calcium. It also has anti-inflammatory properties and helps to lessen unwanted blood clotting. It also has strong anti-microbial properties and help control blood sugar. The list of the powerful spice’s benefits continue, so see here for more health benefits and nutritional information.

Nutmeg: Nutmeg has been used in traditional medicines as an anti-fungal, anti-depressant, aphrodisiac, digestive aid. It is also a good source of copper, potassium, calcium, manganese, iron, zinc, and magnesium, and B-complex vitamins including Vitamin C, folic acid, riboflavin, niacin, and Vitamin A. In small doses it’s great, but don’t overdo it! This powerful spice can be toxic if consumed in large amounts. See here for more health benefits and nutritional information.

Cacao: Organic cacao is a legit superfood. It abounds with Vitamin A, C, and E, and a plethora of B vitamins, as well as, magnesium, copper, calcium, manganese, zinc, sulphur, iron, chromium, phosphorus, and Omega 6 fatty acids. It is also high in protein and fiber. Move over spinach! See here for more health benefits and nutritional information.

Team Jesse Riders

I had the good fortune to work with two amazing men last summer who rode their bikes across the US in support of the Team Jesse Foundation www.teamjesse.org

They rode 6 days a week, covering up to 110 miles in a day.  That kind of repeated demand on the body systems needs very specific support to optimize performance.  Here is the support plan I structured for them.

NUTRITIONAL SUPPORT FOR TEAM JESSE

1.  Bio Multi Plus – Multi vitamin and mineral including antioxidants and B-Complex vitamins for overall co-factor support.
2.  Branched Chain Amino Acids – (NOW, Leucine, IsoLeucine, Valine) Athletes use branched-chain amino acids to improve exercise performance and reduce protein and muscle breakdown during intense exercise. Branched-chain amino acids stimulate the building of protein in muscle and possibly reduce muscle breakdown.
3. Creatine Monohydrate – Creatine is synthesized in the liver and stored in the major muscles. Creatine Phosphate is utilized to maintain higher levels of ATP during exercise. Creatine Phosphate maximizes physical performance and reduces exercise fatigue by absorbing hydrogen ions released by muscles in the form of lactic acid. Intense anaerobic exercise, such as weight lifting and sprinting, depletes ATP and greatly increases the demand for creatine.
4. Glutamine – Glutamine is the most abundant free amino acid in the body. Amino acids are the building blocks of protein. Glutamine is needed to make other amino acids and glucose (sugar). It removes waste products like ammonia from the bloodstream, and participates in the proper brain function, digestive system and immune system. The body stores glutamine for when it’s needed, but people who regularly stress their bodies with heavy or prolonged exercise may deplete their glutamine stores. One of the main roles L-glutamine plays in muscle recovery is transporting nitrogen. A positive nitrogen balance is essential to muscle building. After a heavy workout, rushing nitrogen to damaged muscles stimulates tissue repair. For endurance athletes, L-glutamine helps boost the immune system after an extended event like a marathon.
5. Beta-Alanine – Much of Beta-Alanine’s effects come through boosting the synthesis of an intramuscular dipeptide (two amino acids) called carnosine. To function effectively, muscle cells rely on buffers like carnosine to avoid becoming acidic (low pH) during exercise. For muscles to remain strong and maintain powerful contractions, they need to be in an optimal pH range. If the pH drops below that optimal level, you have significantly less strength and fatigue more quickly. It’s the burn felt with extreme efforts.

Benefits of Beta-Alanine as supported by scientific studies:

• Boosts Muscular Anaerobic Endurance
• Increase Exercise Capacity so You Can Train Harder & Longer
• Boost Explosive Muscular Strength & Power Output.
• Increases Aerobic Endurance
• Increases Muscle Mass

Essential Fatty Acids – Some of the food sources of Omega-3 and Omega-6 fatty acids are fish and shellfish, flaxseed (linseed), hemp oil, soy oil, chia seeds, pumpkin seeds, sunflower seeds, green leafy vegetables, and walnuts. The major reason that the endurance athlete needs Omega-3 fatty acids is for their anti-inflammatory properties. Riding 4+ hours stresses muscles and will create some inflammation. Omega-3 fatty acids can play a large role in recovery. Ways to increase the intake of Omega-3 fatty acids is to eat fish two or three times per week.

Resources:  WebMD;TransRockies.com;NOWFoods.com

Find out more about nutritional supplements for athletes; contact Dorothy at www.synergywellnessnw.com

They could call this “yummus.”

This week I had the absolutely delightful experience of hosting a few young cyclists at my house in preparation of the USA Cycle Pro Challenge, Tour de Colorado (which started in Durango this year…boo ya!). Long story short, I needed to find a way to feed some grande appetites without hours of preparation. One of my staple recipes for such an occasion is hummus. See below for the base recipe, but keep in mind that you can add whatever you want. This recipe is the standard hummus, dressed up with a few other fresh ingredients to kick up the flavor quotient. I added chopped Greek olives, basil, pine nuts and paprika to this batch, and it was gone in minutes.
Happy creating!

In other news, I totally enjoyed being “cycle Mom.” Who knew how much fun it could be to have four 20-ish-year old sons. I cooked a massive spaghetti dinner, they cleaned, and we all jammed out to Notorious B.I.G. Yes, Biggie Smalls is the illest, but team Bondrager/Livestrong, the feeder team for Team Radioshack, is pretty bad ass too. Good luck this week, guys!

Ingredients

1 clove garlic, chopped or pressed (or you can use a hefty sprinkle of garlic powder)

1 (19 ounce) can garbanzo beans (or soak your own and cook according to package directions which I think is waaay better)

Juice of 1/2 a lemon

2 heaping tablespoons tahini

1 heaping teaspoon salt (or to taste)

Ground black pepper to taste

2 tablespoons-ish olive oil

Method

Rinse garbanzos and pour into blender, reserving a couple tablespoons for garnish.

Place lemon juice, tahini, chopped garlic, and salt in blender.

Blend until creamy and well mixed. (Add a little water and/or olive oil if not blending easily.)

Transfer the mixture to a serving bowl.

Sprinkle with pepper and pour olive oil over the top. Garnish with reserved garbanzo beans and other tasty and pretty items for an impressive flavor and presentation.

Serve with bread, crackers, crudite, or your fingers…kidding.

*Optional items to put in and/or on your hummus: paprika, Greek olives, artichoke hearts, sun dried tomatoes, fresh herbs such as basil, cilantro, or rosemary, pine nuts…the list goes on. Just use your imagination.

Health Benefits

This bean/seed combo makes a complete protein, which means that all the amino acids your body needs are present in this combination. See here for other complete protein combos to get the most out of your nutrients. Enjoy!

Garbanzo Beans: Also known as “chickpeas,” these beans are particularly high in insoluble fiber, which means you have a squeaky clean colon and feel fuller for longer when eating these legumes. They are also extremely high in lots of nutrients such as manganese, folate, and tryptophan. They are a great source of plant-based protein. If you find legumes make you gassy, try pre-soaking them for easier digestion. See here for more health benefits and nutritional information.

Tahini: Sesame seeds (of which tahini is made) are jam packed with manganese and copper, and are a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, and dietary fiber. See here for more health benefits and nutritional information.

Olive Oil: Olive Oil is packed phytonutrients including polyphenols. Most of the polyphenols in olive oil function as both antioxidants and anti-inflammatory nutrients in the body. When eaten in moderation, olive oil can be very beneficial to our gastrointestinal and cardiovascular health. See here for more health benefits and nutritional information.

Lemon Juice: Lemons (and limes) are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Since I last posted I have been to and from New Jersey… back to Dallas, started a new full time nutritional consulting position, and, oh! purchased, moved, and in the process of unpacking, decorating, and redesigning my first house.

With so much going on, I have much on my mind. As this is my official diary for all thoughts nutrition, I will share. Please feel free to chime in.

Recently, I took my oldest to the pediatrician for a school sports physical. I let him do his thing. When we left, my son informed me that the doc was concerned that he was not getting enough calcium– A.K.A. We don’t drink milk. I smiled… but here are my real thoughts:

Cows naturally produce milk to feed their own offspring. They naturally stop producing milk when the calf is weaned from their mother. A calf is not intended to continually drink milk throughout their life.

Therefore, regardless of whether a milk is organic, or not, it is not natural for cows to keep producing milk after this time.

• Even if there are “no added hormones” in the milk, the mama cow is still given hormones to trick the body into thinking it is pregnant. Pregnant cow = Milk.
• (And we wonder why young ladies are so quick to develop, and hormonal imbalances, and acne are so prevalent)

Don’t get me wrong!

“Dairy” is Great!!

For a baby cow.

A mother’s milk is uniquely and perfectly formulated to nurse it’s own offspring. It provides the baby with nutrients specific to it’s own creation, including the milk sugar (lactose) and the actual enzyme needed to digest this sugar (lactase). It is the ultimate package deal. We do not naturally produce enough of this enzyme in order for the body to properly and completely digest this sugar. I don’t care if it is low fat, 1%, 2%, or beyond. It is for this reason that lactose intolerance is such a common health concern.

Lactose intolerance is not a disorder. It is normal. 

Casein. Ah… my dear friend casein. Casein is a slow digesting protein often found in sports food/drink products. “Slow digesting” translates into stolen energy from the body. We want foods to be quick to digest (completely and properly) so that the body can absorb nutrients (which it does only once the food reaches the small intestine).

More time in the stomach = longer time to reach the S.I.

What else?

• We are the only mammal that drinks another animal’s milk.
• We are the only creature that drinks milk past infancy.

(Do you see adult cows drinking their mother’s milk? How about an adult cow drinking goat milk?– That would be something we would snap pictures of, right?)

A calf drinks milk in order to grow into a 300 pound cow.

We drink milk because?

(Drinking milk affects every body differently, but it can really pack on the pounds). 

A cow’s milk is acid forming… which does the opposite of strengthen our bones.

It is highly congesting and can especially problematic for asthmatics and those with allergies. 

Sorry Doc, Veggies are also a wonderful source of alkaline forming, blood building calcium and protein. The only concern I have about calcium is that kids naturally want to fit in with other kids/they like junk foods (which do NOT build strong bones). 

Remember Popeye? (I mean the guy smoked a cigar, but at least he ate a ton of spinach). 

Read more about milk here.

On the idea that my kids will need to be drinking “Sports Drinks” and “more protein”… 

It makes no sense to me that athletes, because they are working so hard, should need land-fed animal proteins, unnatural protein shakes, and artificially enhanced electrolyte beverages. It is true that any body undergoing such strenuous exercise is going to require more– but never should that “more” come at a bigger cost to our overall health. NO body needs Gatorade.

Bacon Cheeseburger?

BLT?

Steak burritos?

No.

Nuts, seeds, avocados, coconuts, or high quality protein shakes– like Vega are readily digestible plant proteins that can refuel the body, without inflammation or contradiction. Organic, grass fed eggs are another excellent option, along with high quality, wild fish.

It scares me that young athletes are suffering from kidney stones, and enlarged hearts. Preforming better now, should NOT cost a life. 

On Breakfast: 

Breakfast is great, but breakfast is not something that should be forced upon someone in order to speed metabolism– or because “It Is The MOST Important Part of the Day”. What is the best solid breakfast? A nutrient dense Green Smoothie. Energizing. Nourishing. Alkaline. Delicious. 

What about yogurt. Yogurt may contain some live probiotics but you can get dairy-free, “congestion free” and alkaline probiotics from supplements, and other fermented foods. Read more on yogurt here.

On snacking:

Keep snacking to a minimum. It is false that eating multiple times a day actually speeds metabolism– It slows digestion, and waste removal. Need a snack? Try some real veggies dipped in  guacamole, salsa, or mustard. Raw veggies contain nutrients, but also enzymes. Enzymes aid in digestion, and contribute to our overall health.

Pita Chips:

Alrighty. Pita Chips are not a healthy snack. They basically consist of bleached flours, sugar, and oil. Tasty? Sure. Better than Doritos– yeah… healthy snack? NO WAY JOSE. Try a baked organic corn tortilla chip for a healthier, salty crunch.

What I would love to see in restaurants:

• The Ultimate Variety of Veggies. 

Freshly steamed artichoke, baked eggplant, baked mushrooms, steamed broccolini, roasted hatch peppers, giant mixed greed salad with olive oil, pink sea salt, and freshly grated garlic. (This was just round one).

Yes Please!

What is on your mind?

What does your doc say?

What are you currently loving?

What are your favorite healthy snacks?

]]> http://sceptertribe.wordpress.com/2012/07/28/the-meaning-of-the-scepter-septer-title/ Sat, 28 Jul 2012 04:56:32 +0000 Deborah Westphal http://sceptertribe.wordpress.com/2012/07/28/the-meaning-of-the-scepter-septer-title/ With the summer Olympics opening in London we think about teams and Scepters.

Scepter “Septer”

A Scepter is a baton carried in relay races by the team member that represents the team in that portion of the race. The Scepter indicates the team member has been selected and given the authority to represent the whole team in the competition. When one team member passes the Scepter (baton) to the next team member they are transferring both the power and responsibility to win the race on to their teammate. A Scepter is also wand of power carried by kings indicating their power and authority as ruler. The c is silent so Scepter is pronounced “septer”.

The Scepter nutrition plan transfers the power of food to athletes.

WHAT ELITE ATHLETES EAT — Scepter nutrition is a power nutrition plan.

Scepter Hope

It is our hope that this blog is the beginning of setting captives free from low fat, high carbohydrate diets that have destroyed many athletes’ potential.

What Elite Athletes Eat is the opposite of medical diets and is sometimes called Doctor Opposite food.

The truth of how our bodies are designed and how they function for optimal performance is power to compete. We look forward to passing the Scepter of power nutrition on to you.

It is freeing to know that select fat is fuel (energy) and a friend to the elite athlete. Correct nutrition can also help us get our health in order. So whether you are so fit you log your times and scores in at Cross Fit or you are determined to improve your health let’s share our nutrition intuition the way Cross Fit and Patients Like Me participants are sharing their experiences.

Our hope is for you to feel your best, outrun the rest, pass the test, and be an overcomer.

We hope you and your children will enjoy the benefits of Scepter nutrition.

Whether your preferred style of eating is vegan, vegetarian, all American, or a raw food diet the principles of the Scepter power nutrition plan can be applied to your favorite way of eating. The elite athlete Scepter sports nutrition plan is:

WHAT ELITE ATHLETES EAT Daily Calories:

60 Percent Select Fats
17 Percent Clean Protein
23 Percent Low Sugar Impact Carbs

That is not a typo. Yes, the Scepter diet or nutrition plan we suggest for Americans is a 60% select fat diet. The nutrition program described in this blog benefits people of all activity levels.

An All American Scepter meal

What Elite Athletes Eat

Elite athlete meal of grilled grass fed steak, celery and leeks (see recipe What Elite Athletes Eat –Volume IV Recipes, green beans,

and banana squash. The meal is served with a green salad of farmers market ripe yellow and red tomatoes, fluted cucumber, and ½ avocado served with a salad dressing of aged balsamic vinegar and organic cold pressed olive oil.

A Raw Vegan Scepter Meal

Dinner

Raw Chili Relleno with raw Chocolate Mole Sauce and Guacamole Salad see recipe WHAT ELITE ATHLETES EAT Volume IV Recipes

The raw chili relleno is stuffed with organic sprouted almonds and raw vegetables then topped with raw mole sauce with a hint of chocolate and served with a guacamole salad.

Avocados contain monounsaturated fat (omega-9 fat) and are select fats that elite athletes eat.

Do you eat WHAT ELITE ATHLETES EAT?

We would love to hear from you.

]]> http://whateliteathleteseat.wordpress.com/2012/07/28/the-meaning-of-the-scepter-septer-title/ Sat, 28 Jul 2012 04:56:32 +0000 Deborah Westphal http://whateliteathleteseat.wordpress.com/2012/07/28/the-meaning-of-the-scepter-septer-title/ With the summer Olympics opening in London we think about teams and Scepters.

Scepter “Septer”

A Scepter is a baton carried in relay races by the team member that represents the team in that portion of the race. The Scepter indicates the team member has been selected and given the authority to represent the whole team in the competition. When one team member passes the Scepter (baton) to the next team member they are transferring both the power and responsibility to win the race on to their teammate. A Scepter is also wand of power carried by kings indicating their power and authority as ruler. The c is silent so Scepter is pronounced “septer”.

The Scepter nutrition plan transfers the power of food to athletes.

WHAT ELITE ATHLETES EAT — Scepter nutrition is a power nutrition plan.

Scepter Hope

It is our hope that this blog is the beginning of setting captives free from low fat, high carbohydrate diets that have destroyed many athletes’ potential.

WHAT ELITE ATHLETES EAT is the opposite of medical diets and is sometimes called Doctor Opposite food.

The truth of how our bodies are designed and how they function for optimal performance is power to compete. We look forward to passing the Scepter of power nutrition on to you.

It is freeing to know that select fat is fuel (energy) and a friend to the elite athlete. Correct nutrition can also help us get our health in order. So whether you are so fit you log your times and scores in at Cross Fit or you are determined to improve your health let’s share our nutrition intuition the way Cross Fit and Patients Like Me participants are sharing their experiences.

Our hope is for you to feel your best, outrun the rest, pass the test, and be an overcomer.

We hope you and your children will enjoy the benefits of Scepter nutrition.

Whether your preferred style of eating is vegan, vegetarian, all American, or a raw food diet the principles of the Scepter power nutrition plan can be applied to your favorite way of eating. The elite athlete Scepter sports nutrition plan is:

WHAT ELITE ATHLETES EAT Daily Calories:

60 Percent Select Fats
17 Percent Clean Protein
23 Percent Low Sugar Impact Carbs

That is not a typo. Yes, the Scepter diet or nutrition plan we suggest for Americans is a 60% select fat diet. The nutrition program described in this blog benefits people of all activity levels.

An All American Scepter meal

What Elite Athletes Eat

Elite athlete meal of grilled grass fed steak, celery and leeks (see recipe What Elite Athletes Eat –Volume IV Recipes, green beans,

and banana squash. The meal is served with a green salad of farmers market ripe yellow and red tomatoes, fluted cucumber, and ½ avocado served with a salad dressing of aged balsamic vinegar and organic cold pressed olive oil.

A Raw Vegan Scepter Meal

Dinner

Raw Chili Relleno with raw Chocolate Mole Sauce and Guacamole Salad see recipe WHAT ELITE ATHLETES EAT Volume IV Recipes

The raw chili relleno is stuffed with organic sprouted almonds and raw vegetables then topped with raw mole sauce with a hint of chocolate and served with a guacamole salad.

Avocados contain monounsaturated fat (omega-9 fat) and are select fats that elite athletes eat.

Do you eat WHAT ELITE ATHLETES EAT?

We would love to hear from you.

]]> http://nsusoftballtraining.wordpress.com/2012/07/19/nutrition-questionnaire/ Thu, 19 Jul 2012 22:31:04 +0000 Travis Owen, MS, CSCS http://nsusoftballtraining.wordpress.com/2012/07/19/nutrition-questionnaire/ In the past, I used to just “tell” our players about health and nutrition.  “Here’s a good healthy snack option, here’s something that’s good to eat after a workout, here’s a handout on vitamin D.”  Honestly, the players who respond to this are the ones who want to get healthier anyway, and the players who don’t really care- or aren’t confident enough to care, are going to respond to this by zoning out or throwing my handouts in the trash.

(once you see three yawns in a row, stop telling them about nutrition)

 

Starting this summer, I’ve tried something different based on some change psychology research and what other successful nutrition coaches are doing.  Lets face it- eating is a habit done so regularly, it’s something most of us do not think much about.  Nor should we!  One of the best ways to counteract the benefits of healthy eating is to worry and stress about every bite.  The most sustainable and healthy way to change is by building better habits.  The only thing that separates myself nutritionally from an athlete who eats one meal a day…of McDonald’s, is our habits.  It’s second nature for me to wake up and eat a good breakfast.  It’s second nature for that athlete to skip breakfast.  It’s second nature for me to prepare a shake if I know I’ll be busy.  It’s second nature for that athlete to surf Facebook until the last minute.  It’s second nature for me to cook veggies with my dinner…you get the picture.  Once people change their habits, the results come on their own (better recovery, body composition, better focus/energy, better sleep, etc.).

So the nutrition theme for me this summer with our athletes is building healthy habits.  Everyone will be at a different spot on the spectrum of “good” nutrition.  An athlete who drinks pop and energy drinks all day will have different habits to change than an athlete who is eating very well and can start to focus on post-workout recovery nutrition.  With that said, how do you figure where each athlete is?  Well one easy way is a questionnaire.  The following are questions that I believe are prioritized on what’s most necessary first.  The first question that the athlete answers “no” to, is the first habit I will have them start working on.

 

1. Do you drink near 100 oz. of water or more each day (a “standard” small Gatorade bottle is 16 oz, so 6-7 of those throughout the day)? YES NO

2. Do you consistently sleep at least 7 hours each night (i.e. not 5, then 9, then 11, then 3)? YES NO

3. Do you eat breakfast every day (or a meal within 30 minutes or so upon waking)? YES NO

4. Do you take a Vitamin D pill daily (or a multivitamin with at least 800 IU of Vitamin D)? YES NO

5. Do you avoid pop and energy drinks, and limit juices, other sugary drinks, and alcohol? YES NO

6. Do you eat a meal immediately after a workout/practice? YES NO

7. Do you eat at least one serving of fruits and/or vegetables with every meal (1 serving = around the size of your fist)? YES NO

8. Do you take a fish oil supplement daily? YES NO

9. Do you eat often enough to sustain your high level of activity (i.e. at least 4 times per day)? YES NO

10. Do you eat a meal within 1-2 hours before a practice/workout? YES NO

11. Do your meals consist of mostly whole foods (i.e. minimally processed whole grains, fruits & vegetables, and minimally processed protein such as meats, nuts, dairy, etc.)? YES NO

*I could probably write a post on each habit’s importance and why I’ve included them, their order, etc., however there is a lot of good research out there and everyone does have their own opinion.  These are what I feel are best throughout my researching, experience, coaching, reading, learning, and unbiased observation.

 

Now how do we start working on these?  As with any type of change, the athlete needs to figure it out on their own.  They need to tell me how they will change.  If I tell them, we are getting nowhere.  If it becomes a lecture or if it’s MY goal and not theirs, the chances that they will change become slim.  I am there as a resource for suggestions and for information that they want to know.  This is where the art of communication is so great to master (which believe me, I still have a long way)!  If I get a read that they don’t think a certain habit is important, I’ll share with them some information in a non-confrontational way or ask them certain questions to lead them to realize the importance of that habit.  If an athlete isn’t even sleeping 7 hours a night, there is no need to talk about getting minimally processed whole foods with every meal, because their biggest window of adaptation for energy/recovery/blood sugar regulation/strength (plus a whole host of other benefits) is sleep.  Change psychology shows us that one thing at a time is hard enough to master when it comes to engrained habits, so unless an athlete is adamant on trying multiple habits, I want them to show me that they’ve nailed down the current one before we move on.

Finally, how do we measure their progress on a particular habit?  Well I’ve got to admit that many of my ideas have stemmed from the company Precision Nutrition (which by the way is one of the best at getting people in shape), and I like using PN’s 90% rule.  I tell each athlete to track via notebook or whatever else, whether they did or didn’t get their habit that day.  If they go 10 days and get the habit on 9 of them, we will move on.  If they go 5 days and have missed twice already, they can start over right then and there and try for another 9 out of 10 days.  If they forget to keep track, or lose interest, hopefully the motivation and pressure to succeed from the leaders on the team (who won’t forget) will keep the others going.  We have weekly goal meetings where players can keep each other accountable.  Additionally, you can bet that the ones who are following your nutrition coaching will get results, and hopefully this helps motivate the others.  Their motivation may be body comp, it may be recovery/energy, it may be sport performance, or it may be to please you (the coach)…but you know what?  I don’t really care what it is, as long as they are succeeding!

Of course, it’s not always this black and white.  If an athlete expresses that they don’t think they can reach 90% on a particular habit, we’ll shoot for 80% or even 70% initially.  Once they can do that, we’ll go for 90%.  Preach small changes at a time, because even little changes are better than no change at all, and they add up in the grand scheme of things.  Remember that everything is relative, and remember that just like you and me, no one is “perfect.”  Perfect depends on each person’s definition and doesn’t exist objectively.  It may be extremely hard for an athlete to get 7 hours of sleep per night not because they are too busy (although that is what they will tell you), but because of their engrained habits.  It might not even cross their mind to spend less than 2 hours per day on Facebook, which is why you need to be there to suggest/inform and get them to figure it out for themselves by telling you their plan of action.  Find their motivation, and run with it!

 

]]> http://urthenaswer.wordpress.com/2012/07/17/you-say-you-have-your-nutrition-dialed-in-but-are-you-sure-youre-on-the-right-channel/ Tue, 17 Jul 2012 15:51:39 +0000 dalehastert http://urthenaswer.wordpress.com/2012/07/17/you-say-you-have-your-nutrition-dialed-in-but-are-you-sure-youre-on-the-right-channel/

A whole bunch of fun on a plate, but a whole bunch of potential problems for your stomach.

Snickers satisfies you, Coke is the real thing, and Twinkies, well, moist little sponge cake tubes with cream filled awesomeness that can be fresh and ready to eat 50 years into a nuclear winter, what’s not to like? Satire aside, while everyone has their guilty pleasures, there is a time and a place for such nutritional divergences. Yet, I have heard of and met athletes who make consumption of these foods a standard practice during their training. For most people this will produce disastrous effects on performance. Admittedly there are those few with cast-iron stomachs that can survive the onslaught of insulin response from processed sugars, chemical preservatives, and genetically modified trans fats inherent in the calories purchased at convenience stores and gas stations.

Calories is the operative word in the aforementioned example, and actually critical to the overall message. Athletes do in deed need calories, and more of them than the average person. The caveat is that not all calories are created equal. Consuming foods strictly for purposes of calories with no serious regard to how those calories are processed and used by your body is akin to grabbing the first bottle of pills you see in your medicine cabinet to treat a sore throat without reading the label to determine whether it’s Amoxicillin or Viagra. Both medications will have a predetermined effect on your body, but are very different in terms of use indications.

I have a personal affinity for chocolate, football sized burritos, and Fig Newtons. I also have a pretty strong stomach. Nevertheless, I know the consequences of fueling on these foods prior to and during intense workouts. How I came to know this is funny, but not germane to my point, which is: There is a time and place for guilty pleasure indulgences and strict healthy nutrition plans. Even if you do have a strong constitution, having a tolerance for dicey food choices simply means that you will not likely get sick by consuming them. It does not in any way imply that you will optimize your performance for the day. If you are not suffering from noticeable symptoms of GI distress, your performance will still be negatively impacted by rapid insulin response induced fatigue from consumption of simple sugars, as well as suboptimal hydration from lack of electrolyte replenishment. Remember that simple sugars take a long time to empty from the gut, and in the process of doing so, the stomach draws water from all other areas of the body, including your muscles, potentially leading to performance-killing muscle cramps.

Another important point is that calorie density is not necessarily the same as calorie efficiency.  For instance: A Snickers “Fun Size” bar is 2 ounces. As a Snickers lover, I have never understood this. To me a “Fun Size” would be about a pound and a half. That 2 ounce bar delivers 271 calories. It also has nearly 14 grams of saturated fat and 90% of its carbohydrates are coming from refined simple sugars. Meanwhile, consuming about 20 – 24 ounces of a premium sports drink with the majority of the carbohydrates in a complex form, some high quality protein and mineral electrolytes to improve hydration, can also provide you with approximately 271 calories. Comparing the two as nutrition alternatives for an athlete should make for an easy choice. Consuming any product with simple sugars as the predominant source of carbohydrates  will at best provide some immediate blood glucose. Even if your stomach is cast-iron, the trick will be to stay one step ahead of the Insulin spike sugar crash. You have to consume an awful lot of Snickers to do that.

I can already here the chorus from those of you faithful 7-Eleven junkies: “If it ain’t broke, don’t fix it.” Granted that no nutrition plan is perfect. Sometimes you have to accept any port in a storm. If that means that on a long ride you come up short on nutrition, so you stop at a vending machine to stitch in some badly needed carbs, so be it. But, there is a clear distinction between this scenario and making junk food a standard practice during training and racing.  At the risk of being redundant, let me close with this: Just because you are not getting sick does mean you are as good as you could be. If you have been successful in training and racing eating and drinking products made by soft drink and candy companies, how much better could your results be if you you really paid attention to the best sports nutrition options available to you? It’s at least worth consideration.

]]> http://blog.twistwhitby.com/2012/06/18/high-performance-nutrition-twist-tips-to-fuel-the-fire/ Mon, 18 Jun 2012 17:02:31 +0000 twistwhitby http://blog.twistwhitby.com/2012/06/18/high-performance-nutrition-twist-tips-to-fuel-the-fire/ by Jeff Roux B.P.E.; CSCS; TSCC-Gold; C360 Master Trainer

High Performance Nutrition: Twist Tips to Fuel the Fire!

I am not a nutritionist. I am not a nutrition expert. I have always referred out athletes to nutrition professionals to determine their individual nutritional requirements and outline what they need. They are the true experts in nutrition and we are the experts in strength and conditioning.

That being said I understand nutrition. I understand the needs of athletes and I have more education, more experience (which just means I am old of course) and more success coaching athletes than most coaches and trainers who are giving nutritional advice and using it as a point of difference for their training programs. I also have the power of collaboration on my side as a Master Trainer for Combine360 I have a family of elite professionals from all over North America at my fingertips. I am backed by the 15 year evolution of Twist training systems and the knowledge and experience of many elite coaches over the years, led by Peter Twist as we constantly re-define our philosophies based on new sport science information. Finally I have the knowledge and experience of the Twist Nutrition team in Vancouver, and our nutrition experts in Whitby. I also make it my personal mission to learn something new about it every day.

Here is my top-secret, industry proven, athlete tested advice. Eat…..food. And, perhaps, the most important part, if it is NOT food. Do NOT eat it. What you eat, along with many lifestyle decisions you make each day, will either make you more healthy, or less healthy. It will either make you better, or it will make you worse. Athletes must learn to understand the distinction of these choices and be accountable when they make a bad decision. I believe in empowering our athletes by teaching them what they need to know and helping them make good decisions and healthy choices so that they will get better.

The Fallacy of the Canada Food Guide and Food Pyramid

There is no question that a well coached, progressive, off-season conditioning program is essential for High Performance athletes in every sport. Most athletes have figured this out and continue to seek out the best professionals available to help guide them to performance success on and off the ice. Nutrition is another story. Most athletes have NOT figured this out. Most coaches do not have a clue, and most parents are left dazed and confused by an avalanche of misinformation, marketing propaganda by food companies and even ambiguity among nutrition experts who, for the most part are just trying to get people to eat a moderately healthy, “best case scenario” type diet and not trying to fuel a high performance athlete.

The Canadian Food Guide and U.S. Food Pyramid are set up to provide a basic structure for creating a balanced, “healthy” lifestyle and nutrition plan for the average person. or the average person. Not for a High Performance Athlete. They both outline a basic “balanced” diet with simple, basic foods for relative health but not for fuelling athletes. Many people who eat based on these guidelines feel like they are on the right track and making good choices. It is comparable to following your summer training program from a book or magazine designed for a wide range of people rather than your specific needs. For a high performance athlete good enough should not be good enough.

Basic Strategies to Fuel the Fire!

Proper nutrition does not have to be complicated or expensive, but it does take some planning and an understanding of what to eat, what NOT to eat, when to eat, and when to eat what.

• Eat Breakfast! Start the day by fuelling the tank well with quality “clean” food (see below for specific details)
• Eat at Regular Intervals – Keep the fire burning steady by topping off the fire with small regular snacks and meals every 2-3 hours
• Eat Clean – Whenever possible food should consist of food that was actually alive at some point rather than made in a lab or processed through a factory. This means whole foods, lean meat (preferable grass-fed) and fish, fruits and vegetables (preferably organic).
• Drink Water! A 1% weight loss due to loss of fluid in practice, training or just out in the sun will significantly decrease performance and limit the efficiency of recovery. Thirst is NOT an indicator of a need to drink. It actually signifies dehydration and performance will already be declining. Drinking water is essential. Replacing electrolytes via food or an electrolyte replacement drink such as Biosteel is extremely helpful for extended training intensity and volume (over 1 hour).

Fueling High Performance

Fueling properly may make the difference between winning and losing games and tournaments. It allows athletes to stay focussed and engaged on the tasks they are given in practice, and it gives them the physiological tools for their bodies to perform, learn, adapt and get better. Nutrition may be the biggest performance limiting factor on any giving day of training or competing as it reflects the athlete’s habits not only of game day but of the days and weeks before. Fuelling yourself properly will not win you a championship on its own, but not eating well can certainly lose you one. No matter how prepared you think you are how much you practice or how hard you train, you cannot outwork poor nutrition.

“You Cannot Outwork Poor Nutrition!”

Take a Good Look at Me ‘Cause I’m Riding on a Boat!

High quality, clean food delivers high quality, clean fuel to the athletic engine. If we use the analogy of a boat as a carrier of the precious cargo (food) it might look a little something like this:

The Yacht:  is a high quality vessel, powerful, impressive and stocked with extras. This is where the real food is. This contains high octane food that was once actually alive, made up lean meats, fruit and veggies of different colours, and preferably organic.  The yacht cargo includes; organic fruits and vegetables highlighted by super-foods such as Kale, Beets, Kiwi, Berries, and Spinach. Wild fish such as salmon (Omega fats), Organic Chicken, Lean Beef (Grass fed if possible), Almond Milk, Greek Yogurt, Flax Seeds, Chia Seeds, Gluten-Free grains (quinoa, spelt, kamut) and some whole grains (steel cut oats, wild/brown rice). This should be the bulk of any athlete’s diet if not the exclusive menu.

The Rowboat

Do you want to cruise on a Yacht or row gently Down the Stream on a row boat. The row bow cargo offers no-frills, unrewarding, inefficient, empty calories. At best this food takes up space where real food should be. It contains very low levels of nutrients and provides empty calories with little to no nutritional benefit. At worst these foods contain high amounts of sugar, sodium and useless processed elements that provide no value to the athletic engine. This Cargo includes enriched flour, starchy grains (white rice, bread, buns, most cereal), low fat “healthy” designed processed foods such as Pretzels, Low-fat cookies/treats, candy, concentrated juices, “drinks” and Kool-Aid, and Lettuce and canned vegetables.

Garbage Barge

We all have heard the expression, “Garbage in = Garbage out!” It is never more true than with nutrition. Food companies know, not just what tastes good but what can actually create food addictions to certain tastes and substances. We all know we should not eat it but often, if it is available, we just cannot help ourselves. This Garbage Barge cargo includes high amounts of harmful pollutants i.e. sugar, saturated fat, Trans fat, and sodium. Even small amounts of these foods can sabotage and athletes training and performance. Chips, candy, doughnuts, deep fried anything, high fat meat, alcohol, and anything you can buy at a convenience store or fast food restaurant.

Which Boat are You In?

Are you built for high performance or garbage delivery? Many athletes who look lean and muscular when they are younger but their system are not running as efficiently as they should be simply because of what and when they eat. Every decision you make as an athlete will affect your training and, ultimately, your performance. Before you make a decision about your training or your nutrition, ask yourself this simple question, is it going to make me better, or is it going to make me worse. The answer should help you make the right decision.

Jeff Roux is the COO and Director of Sport Conditioning at Twist Whitby. Meal planning, nutritional guidance and individualized goal setting is an essential component of the Twist Summer High Performance Hockey Camp programs. If you have specific questions about your nutritional needs, please call or email for more details. 

Related articles

• 10 Nutrition Upgrades You Can Make This Summer (stack.com)
• The whole truth about whole foods (plantstrongliving.com)

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]]> http://arendezvouswithsneakers.com/2012/05/22/training-nutrition-and-supplements/ Tue, 22 May 2012 19:29:24 +0000 rendezvouswithsneakers http://arendezvouswithsneakers.com/2012/05/22/training-nutrition-and-supplements/ http://alanwakelintrading.wordpress.com/2012/05/14/recommended-daily-protein-requirements/ Mon, 14 May 2012 14:21:59 +0000 Yourfitstore.com http://alanwakelintrading.wordpress.com/2012/05/14/recommended-daily-protein-requirements/ http://musclegeek.wordpress.com/2012/04/26/grains-theres-more-to-it-than-just-gluten/ Thu, 26 Apr 2012 20:54:09 +0000 musclegeek http://musclegeek.wordpress.com/2012/04/26/grains-theres-more-to-it-than-just-gluten/ http://athleticworkouts.wordpress.com/2012/04/02/the-top-athlete-training-tips/ Mon, 02 Apr 2012 07:32:20 +0000 athleticworkouts http://athleticworkouts.wordpress.com/2012/04/02/the-top-athlete-training-tips/ There are many alternative Athlete Training techniques that athletes will use to spice up their most performance. the most factor athletes got to worry concerning isn’t over operating. figuring out an excessive amount of will do a lot of damage to your body than smart. All athletes got to worry concerning what they eat, figuring out, and the way abundant rest they get.

The bottom line is that athletes would like rest. Average those that don’t play sports thus their body will operate normally with concerning six hours of sleep. If you’re an athlete you wish a lot of resting time as a result of your body goes through a lot of stress than those that do not play sports. If you’re an expert soccer player then you wish to be accessing least eight hours of rest daily.

You ought to produce a workout arrange that matches your desires and need. If you’re a good receiver then you should not be doing workouts that may bulk you up an excessive amount of as a result of you may lose speed within the method and possibly not be pretty much as good as a receiver. Another tip for figuring out is to possess a Athlete Workout partner. the majority perform higher within the gym after they have a workout partner to push them to subsequent level. strive finding a workout partner that’s a trifle bit stronger than you thus you have got motivation to carry more durable on every occasion you’re within the gym or weight area with that person.

To really get the most effective results after  Athlete Training  you wish to look at what you eat. for many athletes they do not mind putting on many pounds thus it will be a reasonably smart plan to eat healthy foods that have lots of calories in them thus it will assist you gain many a lot of pounds. additionally the explanation why you wish to look at what you eat s as a result of if you consume fatty foods all the time then your stamina can go down and you will not be able to perform at constant level as you once did.

Protein supplements are nice coaching recommendation to administer to athletes. Most athletes take some type of protein supplement as a result of it causes you to stronger and a trifle bit larger. Protein shakes and pills is found in stores and on-line. make certain you analysis it before you buy thus you’ll understand all aspect effects related to the protein supplement.

]]> http://athleticworkouts.wordpress.com/2012/03/31/athlete-nutrition-restore-results-currently/ Sat, 31 Mar 2012 13:05:50 +0000 athleticworkouts http://athleticworkouts.wordpress.com/2012/03/31/athlete-nutrition-restore-results-currently/ Athlete Nutrition pointers are best once they are suited to the individual. pointers will solely provides a rough plan as a result of nutritional intake can rely a good deal on the game, the physical fitness of the athlete and also the endurance levels the game demands.

When you wish to create muscle

Athletes who ought to develop muscles for his or her sports got to soak up virtually double the protein than the suggested daily allowance. you ought to have a diet that’s high in proteins. this can be really not troublesome to realize, provided you’ve got a diet that’s wealthy in complete protein foods.

If, as an athlete, you wish lots of muscle mass, you’ll got to double the traditional protein intake. this may calculate to one gram of protein per pound of lean body mass.

Apart from taking in high protein foods, you’ll add protein supplements. There are several whey proteins, soybean protein isolates, liquid or dry egg white powders that may be had on their own or added to foods to enhance the protein intake.

When you ought to build endurance

Long distance runners, swimmers, bikers and people who got to keep active for long periods ought to have a diet that’s high in carbohydrates.

Endurance athletes want between fifty and seventy p.c total calorie intake from carbohydrates. solely fifteen to twenty p.c ought to come back from fats.

It is necessary to think about complicated carbohydrates, which is able to offer you energy. this may be from whole grain product like breads, pastas, cereals and also the like.

What is the full calorie intake?

Athlete nutrition pointers say that whether or not the athlete indulges in an endurance sport or intense activity, he may have the maximum amount as twelve,000 calories each day. Otherwise, he or she will be able to get simply fatigued and not perform to the optimum level.

When the activity is over, then the calorie count of the food ought to be appropriately reduced, otherwise there’s a larger probability of putting on weight.

Do you ought to soak up additional food?

This depends on the activity level. Before a coaching session or a sporting activity, carbohydrate intake ought to be between three.5 and half-dozen gram per pound of body weight. throughout the recovery amount, it ought to be reduced to a pair of.5 to 3.5 gram per pound of body weight.

During sporting activities, it’s important to be adequately hydrated and sports drinks are a good thanks to assist you do thus. Energy bars also can give the correct reasonably nutrition.

]]> http://athleticworkouts.wordpress.com/2012/03/31/athlete-workout-shake-for-bodybuilders/ Sat, 31 Mar 2012 10:55:32 +0000 athleticworkouts http://athleticworkouts.wordpress.com/2012/03/31/athlete-workout-shake-for-bodybuilders/ During Athlete Workout you reduce your body of all of its remaining nutrients. All the nutrients your body has are used for repairing itself from the workout you only gave it. It’s very vital to refill your body of all of the nutrients it has to recover and rebuild new muscle tissue.

Many athletes and novice bodybuilders believe that each one you wish when Athlete Workout may be a protein shake. This can be merely not enough for your body to completely restore all of the muscle you got simply destroyed. You wish to exchange muscle glycogen, creatine, and provides your body protein to urge the foremost out of a post workout shake.

A proper post workout shake is very important not providing you’re weight coaching however additionally if you’re doing any reasonably work up. By the tip of your workouts your bodies are going to be screaming for nutrients thus this can be the simplest time to convey it what it desires.

Studies have shown that the simplest time to refill your body of its nutrients is at intervals the primary forty five minutes when you workout. This imply that you simply have to to try your post workout shake at intervals this point amount.

With all of those ingredients you will begin to visualize that your body is rebuilding muscle a lot of quicker than each before. The ingredients during this shake are correctly what your body has been anticipateing to repair itself thus try and get them with in forty minutes. I hope you furthermore may see the gains I even have seen from implementing this into my Athlete Workouts routine.

]]> http://athleticworkouts.wordpress.com/2012/03/03/athlete-training-workouts-for-fat-loss/ Sat, 03 Mar 2012 05:40:29 +0000 athleticworkouts http://athleticworkouts.wordpress.com/2012/03/03/athlete-training-workouts-for-fat-loss/ When it comes to fat loss many people choose to go the bodybuilding route but unfortunately it isn’t the most effective way to get results.  Fitness Athlete Training is a much more functional way of getting fat loss results with methods such as high intensity interval training and metabolic resistance training.  There have been research studies done to prove fitness athlete training to be superior to old school bodybuilding techniques.

High intensity interval training is a form of sprinting where you run for an all out effort for a short time and then rest before doing it again.  HIIT sessions can last for about 20 minutes maximum and this form of training is very intense but produces great results.  It’s a much more effective form of training since you’ll get much better results in a shorter time span than doing longer endurance forms of cardiovascular training.

Metabolic resistance training is another component of a fitness athlete’s training routine and is a way of resistance training that is designed to increase one’s metabolism so they burn more calories and build more lean muscle at the same time.  This is a huge advancement over doing weight resistance machines or bodybuilding strategies for the same purposes.  Doing metabolic resistance training uses the total body for the workouts and is also much more intense form exercise of a fitness athlete.

If one still has time after doing metabolic resistance training and high intensity interval training then it would be the proper time to do more endurance based aerobic training.  Many fitness athletes will totally neglect the longer forms of cardio but actually it’s still very beneficial but only in addition to doing the other fitness Athlete Training components.  The best time to do the aerobic cardio is to after doing a resistance training routine when the heart rate is still elevated and primed to start burning fat.

So those are the three components to lose fat with Athlete Workout Plan.  Make sure to do the metabolic resistance training workouts around three times and week and the high intensity interval training two times a week.  And when you have the extra time be sure to try and get at least one or two longer endurance based aerobic cardiovascular training in per week.

Training like an athlete is also a much more fun way of training than doing the bodybuilding routines.  Fitness athlete training is going to be much more difficult than traditional forms of training but the results will be better and it’ll be more fun too.

]]> http://athleticworkouts.wordpress.com/2012/03/02/athlete-nutrition-plan-for-a-healthier-you/ Fri, 02 Mar 2012 06:41:00 +0000 athleticworkouts http://athleticworkouts.wordpress.com/2012/03/02/athlete-nutrition-plan-for-a-healthier-you/ A excellent Athlete Diet Plan is a good way to keep your body healthy and strong. Everyone should be aware that protein is the nutrient responsible for muscle building. This kind of diet has been followed not only by athletes but as well as those who just want to keep in shape. However, there are things that one needs to be aware of before going into this kind of dieting plan.

It is necessary for people to have a sufficient food source of protein for growth and metabolic energy. You may not know it but a diet that has a high protein content can help you both ways; losing weight or muscle building.

You can save a lot of your stored energy as protein helps in slowing down energy consumption. While other diets can cause obesity due to high carbohydrate content, a protein diet can actually help you lose weight without suffering side effects.

Protein is one of the Athlete Nutrition Plan that are required for normal body function. Others are lipids and carbohydrates. These three works together but if one is in excess, it results to abnormalities in systemic body function. If you want to gain some muscles, you need to have an adequate protein supply ready.

During intense workouts, your muscles tear and this is the time you put more protein components in your diet. This will cause your body to absorb the protein and help in building muscles.

For people who want to lose some weight, they usually resort to low-carbohydrate diets. However, one of the disadvantages with this type of diet is it leaves the person weak due to energy loss. A athlete diet helps in burning less energy since it is also a good source of metabolic energy.

If you want to keep in shape without compromising your health, it is best to consult a doctor. Diet plans differ in results depending on the user. For those who want to gain weight and build muscles without the excess weight, a high protein diet plan would be a good start.

]]> http://sportszonemedia.wordpress.com/2011/12/21/great-recovery-foods-for-athletes/ Wed, 21 Dec 2011 23:35:28 +0000 Lisa Mason http://sportszonemedia.wordpress.com/2011/12/21/great-recovery-foods-for-athletes/

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Athletes who train hard need recovery foods to help replenish their bodies between workouts. Your body stores a carbohydrate called glycogen in the muscles and liver. Working out is good for you but after each session, this glycogen is depleted and it needs to be replenished before your next workout. Without it, your body will not properly recover from the training, which is bad for your health and it will affect your performance as well.

It’s important for athletes to choose their foods carefully right after a workout. Foods rich in carbohydrates and proteins are the best because they help replenish the glycogen in your body. They also help to stimulate muscle growth while helping to repair any damage done to the muscles.

Here are 10 recovery foods rich in carbohydrates and protein that all athletes should try after a workout:

Homemade Fruit Smoothies- Homemade fruit smoothies taste great and work well for a recovery food for athletes and they are cheap and easy to make up yourself.

Read more on Yahoo! Sports

]]> http://epicbrandsblog.wordpress.com/2011/12/19/is-your-wallet-empty-from-holiday-shopping-maintain-beautiful-hair-and-skin-without-spending-a-penny/ Mon, 19 Dec 2011 17:50:45 +0000 epicbrandsblog http://epicbrandsblog.wordpress.com/2011/12/19/is-your-wallet-empty-from-holiday-shopping-maintain-beautiful-hair-and-skin-without-spending-a-penny/ Try making and applying some at-home beauty remedies from the latest issue of the NEW Recreational Cheerleading Magazine!

Sugar Lip Scrub

Who wants chapped lips in the middle of the winter? Nobody! Try making your own exfoliating lip scrub. You’ll need:

-1 teaspoon of sugar (brown may work better, but white is good too)

-1 or 2 drops of olive oil

Combine the oil and the sugar until it forms a gritty paste. Apply to your lips and massage gently for about 2 minutes. Wet a washcloth with warm water to remove the lip scrub. Apply your favorite lip balm to keep moisturized!

Peach and Honey Facial Mask

This facial mask will leave your skin SO smooth! You’ll need:

-1 large peach or nectarine, skinned

-3 teaspoons of honey

-2 tablespoons of plain yogurt

Mash the peach and the honey together, then add the 2 tablespoons of yogurt until the mixture is pasty. Pat over your face and neck, and lay down for about 10 minutes. Rinse off with warm water, pat dry, and add your favorite moisturizer or toner to finish up!

Eyeshadow Shimmer Lotion

Want to add a little sparkle to your skin for New Year’s Eve? Just crush up a shimmery eye shadow, dump it into your lotion bottle, and shake well. Gold and silver tones are best, but be creative and try other colors as well!

Natural Zit Remedies

Great- you got a pimple right before the Winter dance. Here’s some at-home tips to get rid of it!

Garlic- it’s known for antibacterial properties, so mash some up and leave on your zit for 15 minutes, then rinse off.

Honey and apple- Mash it up into a mixture and apply it to your acne spots, leave it on for about 15 minutes, and rinse off.

Tea Tree Oil- Dab it onto a pimple to help dry it out and kill bacteria.

Pineapple Puree- Puree pineapple, put in on your face for 15 minutes, then rinse off. This freshens your skin and also reduces acne marks and scars.

Mayonnaise Hair Conditioner

Use 1/4 cup to 1/2 cup, depending on the length of your hair. Spread the mayo and work it through your hair, then cover your hair and sit for about 15 minutes. Rinse and shampoo as usual to get softer, silkier strands!

Lemon Hair Shine

Mix the juice of one whole lemon with 1 cup of water. Pour it over your hair after you wash it, and leave it in. Style your hair or just let it dry and the lemon will not only smell fresh, but will add shine!

Thank you Recreational Cheerleading for helping us maintain healthy skin and hair, naturally! Recreational Cheerleading is now available by visiting reccheermagazine.com!

Happy Holidays!

]]> http://michelehelmeczi.com/2011/12/18/recovery-nutrition-no-longer-has-to-be-about-choking-down-2-chicken-breasts-and-3-cups-of-brown-rice/ Sun, 18 Dec 2011 20:52:54 +0000 Michele http://michelehelmeczi.com/2011/12/18/recovery-nutrition-no-longer-has-to-be-about-choking-down-2-chicken-breasts-and-3-cups-of-brown-rice/ http://ultimatesportsnutrition.wordpress.com/2010/05/27/extreme-sports-nutrition-for-the-motorcyle-rider/ Thu, 27 May 2010 07:55:42 +0000 dekifly http://ultimatesportsnutrition.wordpress.com/2010/05/27/extreme-sports-nutrition-for-the-motorcyle-rider/ The subject of sports nutrition is becoming unquestionably important nowadays now that the entire concept of sports has become evolved and may be receiving immense media attention. Athletes and spectators alike at the moment are comprehending the weight from the status that professional sportsmen now carries.

This realization has pushed many initiatives to supply modern and most effective in sports nutrition and training, not excluding those for extreme sports. Through the old days, athletes have relied steadily to the carefree formula of fastfood fare and energy drinks.

Now that competition is growing ever more intense daily, athletes have become acquiring the expertise of sports science experts to make sure that they could maximize their physical and mental potentials to its outmost limits.

To possess the best understanding of the efficacy and significance of maximum sports nutrition, one can look at the training regimen in motorcycle sports, one of the most popular extreme sports around.

A motorcycle rider takes in a lot of punishment in his body. Because of this, a rider must consider his overall physical fitness as much as his technical skills in competitions. He needs to establish hydration and stamina in his physique in an effort to keep up with the trials from the motorcycle events.

It is not very easy to survive, let alone win, in a 20-30 minute contest under probably the most brutal of conditions such as extreme heat. It IS probably the most difficult factors that ought to be overcome in any kind of sport.

If you could monitor the vital signs the athletes during these contests, one could easily see that their heart-rates are engaging at the most maximum level.

Sports nutrition is a major concern for motorcycling, since this sport involves competing in adverse surroundings under very extreme temperatures. Thermoregulation and hydration naturally are vital concerns.

Riders are faced with almost no time to hydrate themselves because an typical motocycle event lasts about only 20-45 minutes. It is essential then that motorcycle riders monitor their consumption of fluids closely days before the competition, paying close attention to those days when practices are held up for the qualifying rounds through the weekend before the primary event.

Days before the competition itself, riders must take fluid, especially water, consistently in order to achieve and maintain a gentle hydration level before the primary event.

Other than water, sports drinks must come in useful and have to be ready in stock all thoroughout the race weekend. Sports drinks with electrolytes like sodium and with carbohydrates are particularly recommended. Carnohydrates will aid greatly in putting off the occurence of a rider’s fatigue.

The balance of sodium present from the drinks is a vital element for the regimen. Sports drinks will high amounts of sodium may give back the sodium which will be lost considering the rider’s sweat during the competition. Also, the sodium will enhance the thirst of the body in order to make the cyclist drink more water over the course on the competition.

Motorcycle riders involved in heavy competition to strive to consume 20-40 ounces of liquid every hour during his time at the racetrack and must continue drinking about 20 ounces per hour after the track session. To effectively monitor hydration levels of a rider, he can weigh himself on the scales every morning and accomplish again after every session.

Two percent of the total body weight, and no more than that, should be eliminated, and it muse get replaced with 150 percent from the water reduced on that day in order to achieve maximum performance for tommorow’s session.

The human body is composed of up to sixty percent with water. A small decrease in fluids can already impact an athlete’s performance, specifically on the force capability from the muscles.

When the stamina and hydration levels is well taken-care off, one can pruduce a robust motocross champion who can manipulate and maneuver his bike at very high levels at probably the most stessful of situations.

So its extremely important that individuals, especially athletes, should not overlook the need for drinking water and other fluids. This really is very vital when it comes to competitions. It may be the factor that may make or break a rider’s road to victory.

]]> http://drefitness.com/2009/12/03/muscle-athlete-fitness-health-nutrition-meal-plan-sample-day/ Fri, 04 Dec 2009 07:40:57 +0000 André http://drefitness.com/2009/12/03/muscle-athlete-fitness-health-nutrition-meal-plan-sample-day/ http://a2b4c.wordpress.com/2009/06/07/battle-of-the-support-crews-begin/ Sun, 07 Jun 2009 08:20:38 +0000 a2b4c http://a2b4c.wordpress.com/2009/06/07/battle-of-the-support-crews-begin/ Ian Dalgleish cooks up a delicious breakfast for Craig and the rest of the support crew on Day 10 of A2B4C… game on KT!

]]> http://sjuonlinenews.wordpress.com/2008/10/17/stuff-we-are-loving-nutrition-calories/ Fri, 17 Oct 2008 16:09:45 +0000 sjuonlinenews http://sjuonlinenews.wordpress.com/2008/10/17/stuff-we-are-loving-nutrition-calories/ As an athlete, the nutrition is a crucial part to our performance. A good balanced diet can improve our accomplishment as quick as possible. Furthermore, this is also very important for the people who work out to maintain their daily life always energetic.

As far as I am concerned, I always eat whatever I like, but the balance of the diet should provide protein, fat and carbohydrate along with vitamins, minerals and antioxidants that your body needs to succeed. A solid nutrition plan consists of a variety of fruit and vegetables, whole grains. Lean proteins and low fat dairy/soy foods. Additionally, the timing of your nutrients will be crucial for the recovery of your hard working muscles.

Let’s take a look the Calories today. Many times people will get stuck in a rut, eating the same foods each and every day. The truth is, your nutrient needs change from day to day depending on your activity level.

There are some statistics that people can consult.

1. Athletes/people who work out:

l        Heavy training/competition days:    18-23 calories per pound/day

Contains: 60-65% carbohydrate, 15-20% protein, 15-20% fat

l        Light training/days off:                    15-17 calories per pound/day

Contains: 50-55% carbohydrate, 20-25% protein, 20-25 fat

Attention: Calorie needs may be higher if you are trying to gain weight. However, if you promote weight loss, you only can decrease by approximately 500 calories per day. Do not go below 1200 calories per day unless on a medically supervised weight loss program or after consultation with your doctor.

       2. People who work in the office

l        For adult males, we should multiply the body weight by 10, and add double the body weight to this value. [i.e., for a 150 lb male, 1,500 + (2 x 150) =1,800 cal/day]

l        For adult females, we also should multiply body weight by 10, and add the body weight to this value. [i.e., for a 120 lb female, 1,200 + 120=1,320 cal/day]

There are going to have more information about other elements.

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