Posted by http://www.athletesadvisor.com
Coach Dave Weaver is founder and director of the New England Catching Camp
As I have observed the game of fast pitch softball for women the past 10 years I have seen an interesting situation develop. There has been an extraordinary emphasis on pitching instruction around the country. The skills I used to see in only the best high school senior pitchers years ago are now being executed by girls as young as 12 and 13.
The 55mph barrier is being broken by younger and younger girls each year and the amount of movement on their pitchers that these young pitchers can achieve is startling.
All this leads me to the question: Do your pitchers out-pitch your catchers? Has the increase in skill of your pitchers out paced the skill of your catchers? Do your pitchers have pitches they can throw for strikes that your catchers have no chance of keeping a strike or maybe even just plain catching?
Read More...
Sunday, May 24, 2009
Top Soccer Coach Provides Conditioning Tips
Posted by http://www.athletesadvisor.com
Gatz's new book offers agility insights
Excerpt adapted from Complete Conditioning for Soccer (Human Kinetics, 2009).
Champaign, IL-- Along with accelerating, agility involves reaction time, balance, coordination, stopping, and starting. Agility drills can be either reactive or nonreactive. Nonreactive drills are those in which the athlete can anticipate what is going to happen, whereas reactive drills require the athlete to react to a stimulus and make a split-second decision. Both reactive and nonreactive drills will improve your agility, but as a soccer player you should focus on reactive drills. These are most likely to transfer to the game. The following agility essentials form the framework for designing a training routine for increasing your quickness and ability to change direction.
Read More...
Gatz's new book offers agility insights
Excerpt adapted from Complete Conditioning for Soccer (Human Kinetics, 2009).
Champaign, IL-- Along with accelerating, agility involves reaction time, balance, coordination, stopping, and starting. Agility drills can be either reactive or nonreactive. Nonreactive drills are those in which the athlete can anticipate what is going to happen, whereas reactive drills require the athlete to react to a stimulus and make a split-second decision. Both reactive and nonreactive drills will improve your agility, but as a soccer player you should focus on reactive drills. These are most likely to transfer to the game. The following agility essentials form the framework for designing a training routine for increasing your quickness and ability to change direction.
Read More...
Complete Conditioning for Baseball
Posted by http://www.athletesadvisor.com
Editors Note: This book comes with a DVD, and it even tags the drills in the book as ones that are on DVD. I would have liked to see a few more tagged as the photos do not do justice to the actual technique being described. Unless there is a photo seguence from numerous, I don't think they ever work well in these books.
Overall the actual exercises mirror most others found in the general strength and conditoning books Human Kinetics Publishes. There are some good baseball, or shoulder specific exercises, that are helpful but the the real benefits for sport specific training guides deals with the year round programming - pre-season, in season, off season, training, etc. The issue is that most younger athletes not specializing in one sport are often playing another sport. A good maintenance program should be required by any sport - but if you are playing basketball in the winter, there should be a clear goal to work on shoulder strengthing exercises during the season (without huring your basketball) so that you are not behind the eight ball when spring comes. A book like this should help you and a coach figure that out.
Champaign (IL) - Today’s players are bigger, stronger, and faster than ever before. A focused conditioning program has become essential to on-the-field success. Complete Conditioning for Baseball features a comprehensive training approach that builds players’ physical abilities as well as the baseball-specific skills their positions require.
Read more...
Editors Note: This book comes with a DVD, and it even tags the drills in the book as ones that are on DVD. I would have liked to see a few more tagged as the photos do not do justice to the actual technique being described. Unless there is a photo seguence from numerous, I don't think they ever work well in these books.
Overall the actual exercises mirror most others found in the general strength and conditoning books Human Kinetics Publishes. There are some good baseball, or shoulder specific exercises, that are helpful but the the real benefits for sport specific training guides deals with the year round programming - pre-season, in season, off season, training, etc. The issue is that most younger athletes not specializing in one sport are often playing another sport. A good maintenance program should be required by any sport - but if you are playing basketball in the winter, there should be a clear goal to work on shoulder strengthing exercises during the season (without huring your basketball) so that you are not behind the eight ball when spring comes. A book like this should help you and a coach figure that out.
Champaign (IL) - Today’s players are bigger, stronger, and faster than ever before. A focused conditioning program has become essential to on-the-field success. Complete Conditioning for Baseball features a comprehensive training approach that builds players’ physical abilities as well as the baseball-specific skills their positions require.
Read more...
New Sport Nutrition Text Caters to Coaches' Specific Needs
Posted by http://www.athletesadvisor.com
Editors Note: I'll be blunt folks. Sports Nutrition information is great stuff - but if you can't win the last mile, don't bother. The last mile in this case is actualy ability for the athlete to have timely access to the recommended foods for proper nutiton. Many coaches are just worried about their kids getting something to eat at night or in the morning before school, let alone the "optimal sports nutrition". This issue is far greater reaching than sports performance. As a nation, we are aware that hungry students do not learn very well in the classroom, yet we still can't get them all fed and ready to go each day.
Sure, there is nothing wrong with this information and any little bit helps and the Girls Cross County Team at Fayetteville Manlius would likely have this information and the access to any food they need, but that is not the norm. That said, this book does cover some very important topics that encompass more than just an athlete's performance and nutrition. Health issues related to alcohol use, weight gain and loss as well as supplements are covered. This looks to be a nice text for any coach to review and have access to.
Champaign, IL-- Coaches and fitness professionals often have trouble teaching athletes nutrition habits for optimal performance. The upcoming Sport Nutrition for Coaches (Human Kinetics, June 2009) solves that problem. In it, sport nutrition expert Leslie Bonci offers coaches, personal trainers, and fitness specialists an easy-to-understand guide written specifically for people with no previous experience with sport nutrition.
Read More...
Editors Note: I'll be blunt folks. Sports Nutrition information is great stuff - but if you can't win the last mile, don't bother. The last mile in this case is actualy ability for the athlete to have timely access to the recommended foods for proper nutiton. Many coaches are just worried about their kids getting something to eat at night or in the morning before school, let alone the "optimal sports nutrition". This issue is far greater reaching than sports performance. As a nation, we are aware that hungry students do not learn very well in the classroom, yet we still can't get them all fed and ready to go each day.
Sure, there is nothing wrong with this information and any little bit helps and the Girls Cross County Team at Fayetteville Manlius would likely have this information and the access to any food they need, but that is not the norm. That said, this book does cover some very important topics that encompass more than just an athlete's performance and nutrition. Health issues related to alcohol use, weight gain and loss as well as supplements are covered. This looks to be a nice text for any coach to review and have access to.
Champaign, IL-- Coaches and fitness professionals often have trouble teaching athletes nutrition habits for optimal performance. The upcoming Sport Nutrition for Coaches (Human Kinetics, June 2009) solves that problem. In it, sport nutrition expert Leslie Bonci offers coaches, personal trainers, and fitness specialists an easy-to-understand guide written specifically for people with no previous experience with sport nutrition.
Read More...
Wednesday, May 20, 2009
Eye Safety When Exercising and Playing Sports
Posted by http://www.athletesadvisor.com
David Hurcombe O.DBoard Certified Optometrist, achieved his doctorate at the University of Houston College of Optometry
If you are into sports and suffer from a defect of vision there might be a few question marks regarding the safety of your eyes. For example, are glasses or contact lenses preferred? Or what risks do I expose myself to by wearing glasses? To help you out we have collected a few tips and pointers regarding what there is to think about.
Contact Sports
This is perhaps quite obvious, but glasses are totally out of the question when it comes to contact sports. Glasses will not only disturb much of your movement – they will also be dangerous to wear. Generally your only option here is contact lenses but it is not always easy to know what type of lenses to wear for contact sports. Make sure that you get soft contact lenses as they will fit you comfortably and they will also stand the best chance of staying in your eyes if you were to get hit. Another tip that we can give you is only purchasing soft daily contacts as they are easy to replace if you were to lose a pair while playing.
Read More...
David Hurcombe O.DBoard Certified Optometrist, achieved his doctorate at the University of Houston College of Optometry
If you are into sports and suffer from a defect of vision there might be a few question marks regarding the safety of your eyes. For example, are glasses or contact lenses preferred? Or what risks do I expose myself to by wearing glasses? To help you out we have collected a few tips and pointers regarding what there is to think about.
Contact Sports
This is perhaps quite obvious, but glasses are totally out of the question when it comes to contact sports. Glasses will not only disturb much of your movement – they will also be dangerous to wear. Generally your only option here is contact lenses but it is not always easy to know what type of lenses to wear for contact sports. Make sure that you get soft contact lenses as they will fit you comfortably and they will also stand the best chance of staying in your eyes if you were to get hit. Another tip that we can give you is only purchasing soft daily contacts as they are easy to replace if you were to lose a pair while playing.
Read More...
Sunday, May 17, 2009
Coaching Tennis Technical & Tactical Skills
Posted by http://www.athletesadvisor.com
Go beyond tennis coaching basics
Coaching Tennis Technical and Tactical Skills (Human Kinetics, June 2009)
Champaign, IL--Tennis is thriving: Over the past five years tennis participation at the high school level has increased more than 10 percent each year, and total participation is over 14.5 million in the United States alone. Written for high school coaches, Coaching Tennis Technical and Tactical Skills (Human Kinetics, June 2009) guides coaches through basic to intermediate tennis skills in a comprehensive manner. Written by the American Sport Education Program (the leading instructor of coaches with over 1.5 million trained coaches in its ranks) in conjunction with the United States Tennis Association (the largest tennis organization in the world), this book is the practical resource that will help high school coaches improve their coaching.
Read more
Go beyond tennis coaching basics
Coaching Tennis Technical and Tactical Skills (Human Kinetics, June 2009)
Champaign, IL--Tennis is thriving: Over the past five years tennis participation at the high school level has increased more than 10 percent each year, and total participation is over 14.5 million in the United States alone. Written for high school coaches, Coaching Tennis Technical and Tactical Skills (Human Kinetics, June 2009) guides coaches through basic to intermediate tennis skills in a comprehensive manner. Written by the American Sport Education Program (the leading instructor of coaches with over 1.5 million trained coaches in its ranks) in conjunction with the United States Tennis Association (the largest tennis organization in the world), this book is the practical resource that will help high school coaches improve their coaching.
Read more
Nutrition - Issues for Underperforming Athletes
Posted by http://www.athletesadvisor.com
The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD author of Nancy Clark's Sports Nutrition Guidebook 4th Edition,),
September 2008
“Nutrition is my missing link. I have my training down, but my eating needs help.” Time and again, my clients express this concern when they fail to get desired results from their workouts. These busy people, who range from casual exercisers to competitive athletes, are eating at the wrong times, choosing the wrong balance of carbohydrates, protein and fat, drinking too little fluids, and consuming adequate iron. The question arises: How much better could these athletes perform? The answer is: Lots better! The following article highlights some common missing food links, and provides solutions that can help you to avoid these pitfalls.
Missing link #1: Respect for the power of food
“You know, Nancy, too many athletes show up for training but they don't show up for meals. They might as well not show up for training...” These words, spoken by a winning Boston College hockey coach, are true, indeed. Instead of rushing to practice, only to show up poorly fueled, you'd be better off taking 10 minutes from your training time to fuel properly and be able to get more from your workout. Plan ahead!
Click here for the rest of the Missling Links!
The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD author of Nancy Clark's Sports Nutrition Guidebook 4th Edition,),
September 2008
“Nutrition is my missing link. I have my training down, but my eating needs help.” Time and again, my clients express this concern when they fail to get desired results from their workouts. These busy people, who range from casual exercisers to competitive athletes, are eating at the wrong times, choosing the wrong balance of carbohydrates, protein and fat, drinking too little fluids, and consuming adequate iron. The question arises: How much better could these athletes perform? The answer is: Lots better! The following article highlights some common missing food links, and provides solutions that can help you to avoid these pitfalls.
Missing link #1: Respect for the power of food
“You know, Nancy, too many athletes show up for training but they don't show up for meals. They might as well not show up for training...” These words, spoken by a winning Boston College hockey coach, are true, indeed. Instead of rushing to practice, only to show up poorly fueled, you'd be better off taking 10 minutes from your training time to fuel properly and be able to get more from your workout. Plan ahead!
Click here for the rest of the Missling Links!
The Catcher's Creed by Coach Dave Weaver
Posted by http://www.athletesadvisor.com
Coach Dave Weaver is founder and director of the New England Catching Camp
- Understanding that as a catcher I must accept my role as the leader of my team.
- I hold myself to the 10 points of the Catchers Creed while training or playing.
- I will be suited up, stretched, and ready to go 15 minutes before the team is expected to arrive for training or a game.
- My equipment will always be clean. I will never drag dirt or mud into any indoor training facility.
- My shirt will always be tucked in, whether in a game or at practice.
- I will NEVER be heard saying anything disrespectful towards a team mate, opponent, coach, or umpire.
Pete Newells Playing Big - The Definitive Guide to Playing Modern Post Basketball
Posted by http://www.athletesadvisor.com
Written by Human Kinetics
Sunday, 17 May 2009 08:19
The Definitive Guide to Playing Modern Post by Pete Newell and Swen NaterEditors Note: Legendary coach Pete Newell passed away at age 93 in November 2008, but before his passing he left behind this book and the DVD that comes with it. You can hear Newell give an intro on the DVD - most of it features Nader and other Newell Big Man Camp Coaches in action. The DVD is very helpful and I restate my feeling that you should avoid any book that claims to be instructional but lacks a DVD or CD ROM. The added detail you get with video makes the complete package.For example, you see the timing of the footwork and the subtle details that make moves work. Coaches or athletes can read it, but for many, it will not sink in until the see it. One problem is that the book does not ear mark which drills or concepts are also covered in the DVD - unlike other books from Human Kinetics. I find this to be helpful and it should be SOP on these books.
Pete Newell’s Playing Big offers a rare opportunity to learn from a basketball coach who has taught Shaquille O’Neal, Hakeem Olajuwon, and Bill Walton the finer points of post play and added new inside dimensions to the perimeter games of Shawn Marion, James Worthy, and Scottie Pippen. With this book and DVD, Pete Newell and Swen Nater show how you too can learn and apply the tactics and techniques from the world’s foremost expert on playing big and dominating the inside game.
Click Here to Read More
Written by Human Kinetics
Sunday, 17 May 2009 08:19
The Definitive Guide to Playing Modern Post by Pete Newell and Swen NaterEditors Note: Legendary coach Pete Newell passed away at age 93 in November 2008, but before his passing he left behind this book and the DVD that comes with it. You can hear Newell give an intro on the DVD - most of it features Nader and other Newell Big Man Camp Coaches in action. The DVD is very helpful and I restate my feeling that you should avoid any book that claims to be instructional but lacks a DVD or CD ROM. The added detail you get with video makes the complete package.For example, you see the timing of the footwork and the subtle details that make moves work. Coaches or athletes can read it, but for many, it will not sink in until the see it. One problem is that the book does not ear mark which drills or concepts are also covered in the DVD - unlike other books from Human Kinetics. I find this to be helpful and it should be SOP on these books.
Pete Newell’s Playing Big offers a rare opportunity to learn from a basketball coach who has taught Shaquille O’Neal, Hakeem Olajuwon, and Bill Walton the finer points of post play and added new inside dimensions to the perimeter games of Shawn Marion, James Worthy, and Scottie Pippen. With this book and DVD, Pete Newell and Swen Nater show how you too can learn and apply the tactics and techniques from the world’s foremost expert on playing big and dominating the inside game.
Click Here to Read More
Monday, September 01, 2008
Goose Adventure Racing - Update July 2007
Posted by http://www.athletesadvisor.com
********************************************************
Greetings!
We're back! We're long overdue to get the word and race app out for our big Fall event, the fourth annual Out of Bounds Half Marathon and 10K Trail Runs at Bristol Mountain. Join us Sunday, October 5th (noon start)for big fun, big elevation changes and a big post race feast. Course designer Tim Ratowski, the innovator of offroad, has set up a challenging course that will take you on a wild tour of the woods around Bristol Mountain in Canandaigua, NY. Sense of humor is required.
What's new this year:
* New race date, we are on Sunday this year instead of Saturday.
* Our 10K serves as the USATF Niagara Association 10K Trail Championship. USATF Niagara Association members are eligible to compete for the overall cash prize and age group medals. You do not need to be a USATF member to participate in the 10K but awards however are only available to USATF Niagara Association members. USATF membership registration will be available race day. Awards in the half marathon are open to all racers.
* Mizuno tech shirts to the first 125 to register at either distance.
* Ian Webber is responsible for the video of the 2007 race now on our website, it offers a great glimpse of the race and what we do. Enjoy.
* An elevation profile has been added to the home page.
Each participant receives:
* A Skyride chairlift ride to the start at the summit of Bristol Mountain.
* Mizuno Tech Shirt to the first 125 registered runners.
* Post race barbecue.
* Half marathoners receive a pair of Injinji socks (first 75 registered).
Consider joining us for one of the most unique and challenging running experiences in the Northeast. We promise fast descents, big climbs, great views of the surrounding mountains, well-stocked fuel stations and a big collection of swag thanks to awesome race support from our sponsors that include: Bristol Mountain Winter Resort, Teva footwear, Mizuno, Ultimate Direction hydration, Buff headwear, Injinji socks and All Terrain Photo.
Thanks for reading and we'll see you out there.
You've been Goosed!
Mort and Tim
www.roadsarepoison.com
We're back! We're long overdue to get the word and race app out for our big Fall event, the fourth annual Out of Bounds Half Marathon and 10K Trail Runs at Bristol Mountain. Join us Sunday, October 5th (noon start)for big fun, big elevation changes and a big post race feast. Course designer Tim Ratowski, the innovator of offroad, has set up a challenging course that will take you on a wild tour of the woods around Bristol Mountain in Canandaigua, NY. Sense of humor is required.
What's new this year:
* New race date, we are on Sunday this year instead of Saturday.
* Our 10K serves as the USATF Niagara Association 10K Trail Championship. USATF Niagara Association members are eligible to compete for the overall cash prize and age group medals. You do not need to be a USATF member to participate in the 10K but awards however are only available to USATF Niagara Association members. USATF membership registration will be available race day. Awards in the half marathon are open to all racers.
* Mizuno tech shirts to the first 125 to register at either distance.
* Ian Webber is responsible for the video of the 2007 race now on our website, it offers a great glimpse of the race and what we do. Enjoy.
* An elevation profile has been added to the home page.
Each participant receives:
* A Skyride chairlift ride to the start at the summit of Bristol Mountain.
* Mizuno Tech Shirt to the first 125 registered runners.
* Post race barbecue.
* Half marathoners receive a pair of Injinji socks (first 75 registered).
Consider joining us for one of the most unique and challenging running experiences in the Northeast. We promise fast descents, big climbs, great views of the surrounding mountains, well-stocked fuel stations and a big collection of swag thanks to awesome race support from our sponsors that include: Bristol Mountain Winter Resort, Teva footwear, Mizuno, Ultimate Direction hydration, Buff headwear, Injinji socks and All Terrain Photo.
Thanks for reading and we'll see you out there.
You've been Goosed!
Mort and Tim
www.roadsarepoison.com
Meat Meat Meat - Protein and Athletes
Posted by http://www.athletesadvisor.com
*********************************************************
The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD August 2008
Protein and Athletes
Protein is a hot topic among athletes of all sports. They want to know how much protein they need, when they should eat it, what's the best kind of protein, and if they should buy sports drinks with protein. The purpose of this article to answer some of these questions and leave you with this message: While adequate protein is important in your sports diet, protein should take it’s place as the accompaniment to carbs (grains, fruits, vegetables) in each meal and snack.
Q. I've been eating egg whites for breakfast. I’ve heard they are an excellent source of high quality protein, right?
A.Yes, egg whites offer high quality, muscle building protein. But take note: egg whites are mostly water, and are not “packed with protein.” A 3-egg white omelet has only about 10 grams of protein. You could more easily swig 10 ounces skim milk and skip the cooking and dishwashing.
A whole egg has about 6 grams protein, and is rich in vitamins and minerals. The yolk is cholesterol-rich; the debate continues whether or not the cholesterol you eat affects your blood cholesterol and heart-health. Likely not.
Better than eggs or egg whites, choose to fuel your muscles with carb-rich and health-protective oatmeal for breakfast. Cook it with skim milk (instead of water). If you want more protein, add almonds, walnuts and/or 1/4 cup of powdered milk.
Q. I've been weight lifting for several years. Do I still need a high protein diet?
A. In the early stages of training, your protein needs are higher than when you have established a stable muscle mass. Once you have built muscle, your protein needs return to the standard requirements. Yet, most strength-trained athletes habitually eat a high protein intake, and this becomes a moot point. Research suggests resistance exercise enhances the way your body uses the protein you eat, and this actually results in greater efficiency and a reduced protein requirement. (Campbell, 2007)
Q. How many protein bars per day are too many?
A. To start, you need to determine how much protein your body needs and then assess how much protein you eat via your standard diet. Most athletes eat more than enough protein without supplements! To estimate your daily needs, multiply your weight by 0.5-0.75 g protein/pound (1.0-1.5 g/kg). If you are restricting calories or are a novice exerciser who is building new muscles, your protein needs are a little higher, but 1 g protein/lb (2 g/kg) is more than enough!
Example:
• If you weigh ~120 lbs, the suggested intake is ~60-90 grams protein per day; 90-120 grams if dieting or starting to lift weights seriously.
• If you weigh ~160-lbs, the suggested intake is ~80-120 grams protein per day; 120-180 if dieting or starting to lift weights seriously.
To determine how much protein you eat at meals, use the information on food labels and/or analyze your diet at websites such as www.fitday.com or www.sparkpeople.com.
Once you know how much protein you eat at meals and snacks, you can then determine how many protein bars you need. (Likely none!) That is, if your diet offers 100 grams protein and you need only 90 grams, there’s no need to buy a protein bar other than for calories to curb hunger. The athletes most likely to benefit from protein bars are dieters who restrict calories (including dancers, runners, wrestlers, gymnasts), vegetarians, and picky eaters.
Q. I'm a vegetarian and try to eat some plant protein at each meal. I still wonder if I am getting enough protein to support my training for a half-Ironman.
A. Many vegetarians who think they eat well are surprised to learn how little protein plant foods offer. For example, a petite vegetarian athlete who needs at least 55 grams protein per day might base her meals on these plant-proteins for the day:
Breakfast: a dallop of hummus (4 g protein) on toast
Lunch: a Boca burger (13 g)
Dinner: a quarter-cake of tofu (9 g).
That totals only 26 of the recommended 55 grams protein! Yes, she gets a bit more protein from the grain foods and veggies that round out her meals, but she would be wise to double those protein portions!
Getting enough protein is particularly important if you are restricting your calories to lose weight. Protein needs jump when calories are low because the protein gets burned for fuel rather than get used for building or repairing muscle. If you are concerned about your protein intake, meet with a certified specialist in sports dietetics for personalized advice. To find your local CSSD, use the referral network at www.SCANdpg.org.
Q. Should I use a sports drink with protein during my endurance runs that last longer than an hour?
A. If your goal of taking a sports drink with protein (such as Accelerade or Amino Vital) during an endurance event is to enhance your performance, don't bother. Endurance is largely affected by how many calories you consume while you exercise. Studies that look at protein+carbs during endurance exercise indicate when the total calorie intake is similar, the proposed endurance benefits are not there.
A good tactic is to eat a tried-and-true, well tolerated carb-protein snack or light meal within the hour or two before you embark on a long run or other form of endurance exercise. That is, enjoy some pre-exercise cereal with milk, bagel with an egg, a swig of lowfat chocolate milk. This gets protein into your system, so it’s ready to be used. Then after the first hour of endurance exercise, target ~200 to 300 calories of carbs/hour. Choose the sports beverage that tastes best to you. Soon after you’ve finished training, have a wholesome protein+carb snack or meal, to help reduce muscle soreness.
Q. I know I should eat a 3 or 4 to 1 ratio of carbs to protein right after I exercise, but I don't know what that looks like in terms of food. So I buy Accelerade to be sure I get the right ratio. Are there other options?
A. Commercial recovery drinks are more about convenience than necessity. You can enjoyably refuel with chocolate milk, yogurt, a sandwich or pasta with meat sauce. The ratio need not be exact; you just don’t want to consume a heavy amount of protein that sits in the stomach and slows digestion.
Also, whether or not a protein-carb sports beverage is superior to a carb-only beverage remains debated. In a recent study (Green, 2008) in which athletes drank either a carb or a carb-protein recovery drink immediately after muscle-damaging downhill running, both beverages offered a similar recovery process over the course of three days. The authors conclude the meals in those post-exercise days supplied the protein and carbs needed to recover. Yet, in a six-day study with college cross-county runners, those who took a carb+pro supplement reported less soreness than those who took only carbs (Luden, 2007.)
The bottom line: You won’t go wrong by refueling soon after exercise with a carb-protein combination. If engineered foods are preferable because they are convenient, buy them. But if you prefer the wholesome goodness of chocolate milk and other natural protein-carb combination, enjoy them instead!
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) offers private consultations to casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her NEW Sports Nutrition Guidebook (2008), Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com. See also sportsnutritionworkshop.com.
References
Campbell W, Leidy H (2007). Dietary protein and resistance training effects on muscle and body composition in older persons. J Am Coll Nutr 26, 696S-703S.
Green MS, Corona BT, Doyle JA, Ingalls CP. Carbohydrate-protein drinks do not enhance recovery from exercise-induced muscle injury. Int J Sport Nutr Exerc Metab. 2008;18(1):1-18.
Luden ND, Saunders MJ, Todd MK. Postexercise carbohydrate-protein-antioxidant ingestion decreases plasma creatine kinase and muscle soreness. Int J Sport Nutr Exerc Metab. 2007;17(1):109-23.
SIDEBAR
Thick and Frosty Milk Shake
Here’s a thick and tasty milk shake recipe from the new Nancy Clark’s Sports Nutrition Guidebook, Fourth Edition (2008). The shake is tasty carbo-protein combination and makes a welcomed recovery food.
The instant pudding adds a thick texture; the ice cubes make it frosty and refreshing. It’s a healthful alternative to standard milk shakes made with ice cream and an enjoyable way to boost not only your protein and calcium intake, but also reduce post-exercise muscle soreness.
By varying the flavor of the pudding (vanilla, lemon, chocolate), you can create numerous variations. You can also add fruit (preferably frozen chunks) for extra nutritional value.
Note: The shake thickens upon standing; you can add more (or less) pudding mix, depending on how thick you like your shakes. If there are pieces of ice cubes remaining in the shake, worry not-they'll just keep the beverage cool.
1 cup milk, skim or lowfat
1/4 cup instant pudding
1/4 cup powdered milk
3 ice cubes
Optional: 1/2 to 1 cup (frozen) fruit chunks
1. Place all ingredients in a blender, and blend until smooth.
Yield: 1 serving
Nutrition Information : 280 total calories; 55 g carbohydrate; 15 g protein; 0 g fat
Reprinted with permission from Nancy Clark’s Sports Nutrition Guidebook, Fourth Edition (Human Kinetics, 2008)
Copyright: Nancy Clark MS RD CSSD August 2008
Protein and Athletes
Protein is a hot topic among athletes of all sports. They want to know how much protein they need, when they should eat it, what's the best kind of protein, and if they should buy sports drinks with protein. The purpose of this article to answer some of these questions and leave you with this message: While adequate protein is important in your sports diet, protein should take it’s place as the accompaniment to carbs (grains, fruits, vegetables) in each meal and snack.
Q. I've been eating egg whites for breakfast. I’ve heard they are an excellent source of high quality protein, right?
A.Yes, egg whites offer high quality, muscle building protein. But take note: egg whites are mostly water, and are not “packed with protein.” A 3-egg white omelet has only about 10 grams of protein. You could more easily swig 10 ounces skim milk and skip the cooking and dishwashing.
A whole egg has about 6 grams protein, and is rich in vitamins and minerals. The yolk is cholesterol-rich; the debate continues whether or not the cholesterol you eat affects your blood cholesterol and heart-health. Likely not.
Better than eggs or egg whites, choose to fuel your muscles with carb-rich and health-protective oatmeal for breakfast. Cook it with skim milk (instead of water). If you want more protein, add almonds, walnuts and/or 1/4 cup of powdered milk.
Q. I've been weight lifting for several years. Do I still need a high protein diet?
A. In the early stages of training, your protein needs are higher than when you have established a stable muscle mass. Once you have built muscle, your protein needs return to the standard requirements. Yet, most strength-trained athletes habitually eat a high protein intake, and this becomes a moot point. Research suggests resistance exercise enhances the way your body uses the protein you eat, and this actually results in greater efficiency and a reduced protein requirement. (Campbell, 2007)
Q. How many protein bars per day are too many?
A. To start, you need to determine how much protein your body needs and then assess how much protein you eat via your standard diet. Most athletes eat more than enough protein without supplements! To estimate your daily needs, multiply your weight by 0.5-0.75 g protein/pound (1.0-1.5 g/kg). If you are restricting calories or are a novice exerciser who is building new muscles, your protein needs are a little higher, but 1 g protein/lb (2 g/kg) is more than enough!
Example:
• If you weigh ~120 lbs, the suggested intake is ~60-90 grams protein per day; 90-120 grams if dieting or starting to lift weights seriously.
• If you weigh ~160-lbs, the suggested intake is ~80-120 grams protein per day; 120-180 if dieting or starting to lift weights seriously.
To determine how much protein you eat at meals, use the information on food labels and/or analyze your diet at websites such as www.fitday.com or www.sparkpeople.com.
Once you know how much protein you eat at meals and snacks, you can then determine how many protein bars you need. (Likely none!) That is, if your diet offers 100 grams protein and you need only 90 grams, there’s no need to buy a protein bar other than for calories to curb hunger. The athletes most likely to benefit from protein bars are dieters who restrict calories (including dancers, runners, wrestlers, gymnasts), vegetarians, and picky eaters.
Q. I'm a vegetarian and try to eat some plant protein at each meal. I still wonder if I am getting enough protein to support my training for a half-Ironman.
A. Many vegetarians who think they eat well are surprised to learn how little protein plant foods offer. For example, a petite vegetarian athlete who needs at least 55 grams protein per day might base her meals on these plant-proteins for the day:
Breakfast: a dallop of hummus (4 g protein) on toast
Lunch: a Boca burger (13 g)
Dinner: a quarter-cake of tofu (9 g).
That totals only 26 of the recommended 55 grams protein! Yes, she gets a bit more protein from the grain foods and veggies that round out her meals, but she would be wise to double those protein portions!
Getting enough protein is particularly important if you are restricting your calories to lose weight. Protein needs jump when calories are low because the protein gets burned for fuel rather than get used for building or repairing muscle. If you are concerned about your protein intake, meet with a certified specialist in sports dietetics for personalized advice. To find your local CSSD, use the referral network at www.SCANdpg.org.
Q. Should I use a sports drink with protein during my endurance runs that last longer than an hour?
A. If your goal of taking a sports drink with protein (such as Accelerade or Amino Vital) during an endurance event is to enhance your performance, don't bother. Endurance is largely affected by how many calories you consume while you exercise. Studies that look at protein+carbs during endurance exercise indicate when the total calorie intake is similar, the proposed endurance benefits are not there.
A good tactic is to eat a tried-and-true, well tolerated carb-protein snack or light meal within the hour or two before you embark on a long run or other form of endurance exercise. That is, enjoy some pre-exercise cereal with milk, bagel with an egg, a swig of lowfat chocolate milk. This gets protein into your system, so it’s ready to be used. Then after the first hour of endurance exercise, target ~200 to 300 calories of carbs/hour. Choose the sports beverage that tastes best to you. Soon after you’ve finished training, have a wholesome protein+carb snack or meal, to help reduce muscle soreness.
Q. I know I should eat a 3 or 4 to 1 ratio of carbs to protein right after I exercise, but I don't know what that looks like in terms of food. So I buy Accelerade to be sure I get the right ratio. Are there other options?
A. Commercial recovery drinks are more about convenience than necessity. You can enjoyably refuel with chocolate milk, yogurt, a sandwich or pasta with meat sauce. The ratio need not be exact; you just don’t want to consume a heavy amount of protein that sits in the stomach and slows digestion.
Also, whether or not a protein-carb sports beverage is superior to a carb-only beverage remains debated. In a recent study (Green, 2008) in which athletes drank either a carb or a carb-protein recovery drink immediately after muscle-damaging downhill running, both beverages offered a similar recovery process over the course of three days. The authors conclude the meals in those post-exercise days supplied the protein and carbs needed to recover. Yet, in a six-day study with college cross-county runners, those who took a carb+pro supplement reported less soreness than those who took only carbs (Luden, 2007.)
The bottom line: You won’t go wrong by refueling soon after exercise with a carb-protein combination. If engineered foods are preferable because they are convenient, buy them. But if you prefer the wholesome goodness of chocolate milk and other natural protein-carb combination, enjoy them instead!
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) offers private consultations to casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her NEW Sports Nutrition Guidebook (2008), Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com. See also sportsnutritionworkshop.com.
References
Campbell W, Leidy H (2007). Dietary protein and resistance training effects on muscle and body composition in older persons. J Am Coll Nutr 26, 696S-703S.
Green MS, Corona BT, Doyle JA, Ingalls CP. Carbohydrate-protein drinks do not enhance recovery from exercise-induced muscle injury. Int J Sport Nutr Exerc Metab. 2008;18(1):1-18.
Luden ND, Saunders MJ, Todd MK. Postexercise carbohydrate-protein-antioxidant ingestion decreases plasma creatine kinase and muscle soreness. Int J Sport Nutr Exerc Metab. 2007;17(1):109-23.
SIDEBAR
Thick and Frosty Milk Shake
Here’s a thick and tasty milk shake recipe from the new Nancy Clark’s Sports Nutrition Guidebook, Fourth Edition (2008). The shake is tasty carbo-protein combination and makes a welcomed recovery food.
The instant pudding adds a thick texture; the ice cubes make it frosty and refreshing. It’s a healthful alternative to standard milk shakes made with ice cream and an enjoyable way to boost not only your protein and calcium intake, but also reduce post-exercise muscle soreness.
By varying the flavor of the pudding (vanilla, lemon, chocolate), you can create numerous variations. You can also add fruit (preferably frozen chunks) for extra nutritional value.
Note: The shake thickens upon standing; you can add more (or less) pudding mix, depending on how thick you like your shakes. If there are pieces of ice cubes remaining in the shake, worry not-they'll just keep the beverage cool.
1 cup milk, skim or lowfat
1/4 cup instant pudding
1/4 cup powdered milk
3 ice cubes
Optional: 1/2 to 1 cup (frozen) fruit chunks
1. Place all ingredients in a blender, and blend until smooth.
Yield: 1 serving
Nutrition Information : 280 total calories; 55 g carbohydrate; 15 g protein; 0 g fat
Reprinted with permission from Nancy Clark’s Sports Nutrition Guidebook, Fourth Edition (Human Kinetics, 2008)
Monday, August 25, 2008
Medical Awareness for Female Cross Country Runners
Posted by http://www.athletesadvisor.com
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DyeStat.com a 10 year staple of every competitive runner from high school on up has team up with a medical student to study the Menstrual Irregularities in HS Cross Country Runners.
Menstrual Irregularities in High School Cross Country Runners My name is Jennifer Malcolm and I used to run Pennsylvania District 1 cross-country and track with Villa Maria Academy and went on to compete at Bucknell University. I am now a first year resident at the Medical College of Georgia and am pursuing a career in sports medicine. Dr. Christopher Mehallo of the Rothman Institute and I would like your help this fall with our study on menstrual irregularities in high school cross-country runners.
This is a VOLUNTEER study involving an ONLINE questionnaire. The study is strictly CONFIDENTIAL. The runners will NOT indicate their name or school on the questionnaire. The initial survey takes approximately 15 minutes to complete, and athletes will be asked to keep a log of their menstrual cycles during the 2007 cross-country season. The log is also online and requires less than 5 minutes of your time each month.
Saturday, August 23, 2008
5th Year Player at RPI - Can't give it up!
Posted by http://www.athletesadvisor.com
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Note: This link will expire in 7 days.
You can't find a more academically challenging college with this good a football program. A lot of credit has to be given to the players, yes of course, but to the coaches and admissions staff who find players that can compete on a Top 20 D-III football team and endure a very demanding science and engineering academic program.
RPI web site: http://www.rpi.edu/
RPI Sports web site: http://www.rpi.edu/student_life/athletics.html (note how it is under student life, not a stand alone sports web site, that tells you a little already). RPI is building what will be the top football stadium in the greater Albany NY area - surpassing SUNY Albany (D-1) in facilities by a big margin...for now.
RPI Sports web site: http://www.rpi.edu/student_life/athletics.html (note how it is under student life, not a stand alone sports web site, that tells you a little already). RPI is building what will be the top football stadium in the greater Albany NY area - surpassing SUNY Albany (D-1) in facilities by a big margin...for now.
Casale is back for one last try
Fifth-year student returns to complete RPI career
By PETE DOUGHERTY, Staff writer First published: Saturday, August 23, 2008
TROY — Nick Casale remembers the chilly December day nearly five years ago in Collegeville, Minn., arguably the pinnacle of RPI's 123-year football history. He was a high school senior at the time, and he traveled with his parents to watch his brother Anthony play in the NCAA Division III football semifinals against St. John's (Minn.).
Sunday, August 03, 2008
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