Tip of the Week: Post Workout Nutrition
Nutrition intake post-exercise is one of the most effective aids in recovery. During exercise, glycogen stores in the body are depleted and must be restored for necessary energy and tissue repair. If these glycogen stores are not replenished, performance the following day at …
Tip of the Week: Training for Strength
If you want to get stronger, more muscular, or more powerful for your sport, you need to spend some time in the weight room. Reduce the risk of injury by correcting imbalances that occur naturally in the body, such as left-right differences, unequal knee …
Tip of the Week: Recovery
Sleep is important for all aspects of life, and has a considerable impact on training. It is recommended that we get at least 8 hours of sleep every night. Always maintain an adequate amount of sleep. Sleep deprivation can lead to increased levels of …
Tip of the Week: Exercising in the Heat
All athletes should go through a summer conditioning program before exercising in the heat. It takes about 10 days for your body to adjust to the temperature. The flash-to-bang theory consists of counting the seconds between the lightning flash and the bang of thunder. …
Tip of the Week: Supplements
While creatine is generally considered to be a safe supplement for helping to achieve strength and muscular gains, there are still some potentially serious side effects for those with certain pre-existing conditions. Please see your doctor before beginning creatine supplementation. Having cramps? Could be …
Tip of the Week: Preventing ACL Injuries
Every athlete should invest some of his/her workout or practice time to ACL injury prevention. While some ACL injuries are unavoidable (such as twisting the knee during a tackle in football), some are also preventable. Adding hip and thigh muscle strengthening, balance training, …
Tip of the Week: DIY Ice Packs
Store bought ice packs can be expensive but these are some easy at home, DIY reusable ice packs: A frozen saturated sponge in a Ziploc bag or 1 part rubbing alcohol to 3 parts water in a Ziploc bag A bag of vegetables, such …
Tip of the Week: Nutrition for Effective Recovery
Consuming carbohydrates within the first 30-45 minutes after activity stimulates muscle protein synthesis and provides immediate energy. Consuming protein will repair tissues and promote muscle growth. Consuming a HIGH carbohydrate, MODERATE protein, and LOW fat meal approximately two hours after exercise is ideal for optimal …
Tip of the Week: Injuries
Concussion return to play should only occur once the athlete is completely symptom free for at least 24 hours and the athlete should be gradually introduced into physical activity. If at any time symptoms reoccur the athlete should cease activity until symptoms are …
Tip of the Week: Stretching
Stretch! Stretching, when done properly, can help increase circulation, digestion, and can help ease achy muscles while increasing flexibility. To stretch properly ease your body into position until you feel a stretch and try to hold for approx. 25 seconds. Dynamic stretching involves a …