Some people welcome change with open arms, but for many, making a change in your routine is challenging. Deciding you want to live healthier is the first step, but the second step to making that a reality is identifying the obstacles that stand in your way.
Every single athlete places stress on their bodies whether they are going through routine practice to playing multiple games per week, typically all year round. This places critical importance on strength coaches all over to use their education and knowledge to develop strength & conditioning programs to meet the needs of each athlete to help prevent injuries from happening during practice or play.
Sport performance is to increase the overall athletic ability of the athlete coming in to train. Each athlete is going to need a general sense of skills when it comes to sport performance. These skills being, upper and lower body power, jumping and landing mechanics, sprinting work/power, core strength, general game style conditioning and based on the sport the athlete is playing, there will be some more specifics to their type of training.
No matter what you are doing, the summer heat causes us to sweat and lose fluid that our bodies need to be replaced. When we sweat there are some key nutrients or electrolytes that we lose. These electrolytes specifically are sodium, chloride and smaller amounts of potassium, magnesium and calcium. Throughout this article we will speak about why it is important to stay hydrated, what can happen if you are not hydrated and how much/what to drink to stay hydrated.
1. Ingesting any meal (liquid preferably) after a workout will replenish energy (glycogen) stores, grow and repair muscles, and enhance the immune system.
2. Carbohydrates (simple sugars are best) and protein (Whey) are needed in a ratio of about 3:1 or 4:1 and minimal fat for best results. Chocolate milk is a good, cheap option.
3. Daily protein intake likely should be much higher than the RDA. 1 gram of protein per lb of body weight may be a good marker.
4. Dividing protein intake into as many servings as possible is better for muscle and strength gain compared to a couple big meals because the protein will be absorbed better.
Creatine is made naturally in the body and helps you produce energy in activities lasting <10s
Creatine has been shown to help athletes gain strength, but also has other benefits such as:
Gain and Maintain muscle mass along with strength in older adults
Reduce the risk of ALS
Creatine is safe to take as long as you don’t have any other pre-existing kidney/liver issues
It is best to take after workouts in 5g doses, or loading by taking 5g 4x/day for ~5 days and then maintaining by having an average of 2-3g/day.
A lot of things happen when you fall asleep. Your body produces growth hormones to repair damage, creates new cells so that your skin looks bright and vibrant, and distributes moisture so that you don’t wake up with puffy bags under your eyes. Lack of sleep has an effect on weight gain, immune system health, and stress.
It is common to feel hungry between meals, especially while you are dieting. Snacking can help you to feel less hungry, but it must be done in moderation if you want don’t want to halt your weight loss progress. The main thing to consider when snacking is whether or not the snack will cause you to overshoot your daily calorie goal.