Athletic Development Training

http://eepurl.com/be3Mc

Recovery Foods & Quick Tips

Recovery Foods & Quick Tips from Gatorade Sports Science Institute

* Sports drinks, like Gatorade Thirst Quencher
* Granola, energy or breakfast bars
* Bagels with peanut butter
* Sub sandwiches
* Crackers and chesse
* Burritos
* Fresh fruit like apples, bananas, oragnes, grapes
* Vegetables such as carrots and celery
* Fruit smoothies
* Rice Cakes or trail mix
* Low fat chocolate milk

- Athletes who fail to refuel and /or rehydrate during and after activities will not have the optimal level of energy to play at the same intensity the next day.
- To help in the process, athletesshould eat a high-carbohydrate snack within 30 minutes after practice or competition and a healthy meal two hours later
- Carbohydrates are the most efficient source of energy for muscles and they should make up approximately 60 of an athletes diet.
- Sports drinks are ideal way for athletes to rehydrate during and after exercise.
- Having parents provide snacks and sports drinks for the bus trip home after an away game is an excellent way to help athletes recover from exercise

Read more about this article, go to http://www.gssiweb.com/Article

Post Workout Refueling

I read a great article about the importance of post workout refueling. Check it out.

Refueling after training is like putting money in the bank--it's the body's safe deposit box for muscle sugars called glycogen. This investment for muscles ensures adequate energy for daily training and overall health. Without food or fluid after exercise, the body is unable to completely recover from workouts and improve performance.
The post workout snack, beverage or meal also helps tendons and ligaments to heal, builds and maintains a healthy hormonal & immune system, and keeps electrolytes in balance--minerals that helps muscles to contract and relax on every run, jump, kick or tackle. Post-training nutrition is especially important for athletes who workout twice daily; compete in all day, multiple- day and/or in events where morning prelims are wedged between afternoon finals.

What are the Most common injuries in soccer and How can we prevent them?

Injury rates are about 1% under age 12 and 8% in high school. Older players sustain more severe injuries and girls tend to be injured more often than boys. Most injuries are caused by illegal play, poor field conditions, or incorrect heading.

Most injuries are sprains and strains; of these, the most common are ankle injuries, followed by knee injuries. In the knee sprains of the MCL or ACL and menical (knee cartilage) injuries is the most common.

Injuries can be prevented if players wear shin guards, adequately warm up, and follow rules of play. *(Your Sports Injury by: Thomas M. Howard, Garry WK Ho, MD, and Josh Lewis, MD)*

Coming in September, I will have the video of the dynamic warm up that I use for the defending State Champs from Father Judge.

Foot Locker Commercial - Rajon Rondo and Amare Stoudemire

Performance Training

Athletes who do not refuel and rehydrate during and after activities will not have the optimal level of energy to play at the same intensity the next day

-To help the recovery process, athletes should eat a high carb snack within 30 minutes after practice or competition and a healthy meal two hours later

-Carbs are the most efficient source of energy for muscles and they should make up approx. 60% of an athletes diet

-Sports drinks are an ideal way for athletes to rehydrate during and after exercise

Dehydration can impact your safety,mental & physical performance, recovery, and increase risk for injury
-Drink throughout the day
-Muscle Cramping
-Inadequate fluids
-Inadequate sodium(salt)
-Inadequate levels of other electrolytes
-Appropriate Competition Nutrition
-Meal should be 3-5 hours before game
-Plenty of carbs, some protein, only little fat
-At least 1 fruit or veggie
-Add salt, pick salty foods
-Lots of fluids, no caffeine
-Finish Strong
-Hydrate & crab up at half time or during breaks
-Include Fluids:Gatorade,water
-Carbs:Gatorade,fruit,honey,gummy fruit snacks,graham snacks,pieces of sports bar

-Recovery Foods

-Sports drinks

-Granola, energy or breakfast bars

-Bagels w/ peanut butter

-Sub sandwichs

-Crackers & cheese

-Burritos

-Fresh fruit, apples, bananas, oranges, grapes

-Chocolate milk

-Animal crackers

21 Minutes 2 Fitness Workout Day 1