Eat and Train like an Athlete

Eat and Train like an Athlete

Eat and Train like an Athlete – All​ ​athletes​ ​require​ ​the​ ​basic​ ​sports​ ​performance​ ​program​ ​which​ ​includes​ ​3​ ​different​ ​exercise modalities​ ​and​ ​the​ ​same​ ​nutritional​ ​foundation…

Are​ ​your​ ​workouts​ ​and​ ​nutrition​ ​meeting​ ​your​ ​specific​ ​needs?

​ ​​ ​​ ​​ ​​ ​Everyone​ ​should​ ​Eat​ ​and​ ​Train​ ​like​ ​an​ ​Athlete:

.1​ ​“Athletic”​ ​training​ ​and​ ​nutrition​ ​allows​ ​for development​ ​of​ ​lean​ ​muscle​ ​mass,​ ​increases​ ​explosiveness,​ ​increases​ ​joint​ ​mobility,​ ​and strengthens​ ​tendons​ ​and​ ​ligaments.​ ​However,​ ​when​ ​training​ ​like​ ​an​ ​athlete,​ ​the​ ​use​ ​of​ ​proper form,​ ​workload,​ ​and​ ​appropriate​ ​number​ ​of​ ​ground​ ​based​ ​contacts​ ​is​ ​an​ ​imperative

.2​ ​An experienced​ ​trainer​ ​or​ ​experienced​ ​training​ ​partners​ ​are​ ​vital​ ​due​ ​to​ ​the​ ​higher​ ​risk​ ​of​ ​injury​ ​with this​ ​program.​ ​If​ ​movements​ ​are​ ​done​ ​improperly​ ​or​ ​egos​ ​are​ ​not​ ​in​ ​check,​ ​injuries​ ​are​ ​certain​ ​to occur.​ ​Not​ ​only​ ​should​ ​you​ ​understand​ ​how​ ​to​ ​perform​ ​the​ ​movement​ ​properly​ ​but​ ​also​ ​the purpose​ ​of​ ​the​ ​movement.​ ​Constantly​ ​reminding​ ​yourself​ ​of​ ​why​ ​you​ ​are​ ​doing​ ​a​ ​movement tends​ ​to​ ​stop​ ​you​ ​from​ ​making​ ​bad​ ​weight​ ​choice​ ​decisions​ ​and​ ​to​ ​focus​ ​on​ ​proper​ ​form, decreasing​ ​the​ ​risk​ ​of​ ​injury. ​ ​​ ​​ ​​ ​​ ​​ ​As​ ​was​ ​mentioned​ ​in​ ​the​ ​last​ ​article,​ ​our​ ​bodies​ ​were​ ​shaped​ ​by​ ​evolution.​ ​We​ ​are​ ​a conglomeration​ ​of​ ​cells​ ​that​ ​cascade​ ​billions​ ​of​ ​chemicals​ ​in​ ​order​ ​to​ ​function​ ​optimally.​ ​Nature gives​ ​the​ ​human​ ​race​ ​35​ ​trillion​ ​dollars​ ​a​ ​year​ ​in​ ​goods​ ​and​ ​services.​ ​This​ ​is​ ​more​ ​than​ ​the economies​ ​of​ ​every​ ​country​ ​on​ ​earth.​ ​The​ ​bees​ ​pollinate​ ​our​ ​fruits​ ​and​ ​vegetables,​ ​the​ ​animals we​ ​eat,​ ​the​ ​mycelium​ ​and​ ​wetlands​ ​clean​ ​our​ ​water.​ ​However,​ ​as​ ​we​ ​continue​ ​to​ ​mistreat​ ​the planet​ ​it​ ​is​ ​unable​ ​to​ ​function​ ​properly​ ​for​ ​our​ ​survival​ ​and​ ​many​ ​of​ ​these​ ​goods​ ​and​ ​services​ ​are lost.The​ ​same​ ​is​ ​true​ ​of​ ​our​ ​body.​ ​Our​ ​bodies​ ​when​ ​cared​ ​for​ ​properly,​ ​allow​ ​us​ ​to​ ​flourish. Proper​ ​treatment​ ​of​ ​our​ ​bodies​ ​allow​ ​our​ ​muscles​ ​to​ ​respond,​ ​repair​ ​and​ ​develop,​ ​and​ ​allows optimal​ ​sleep,​ ​digestion,​ ​and​ ​proper​ ​mentality.​ ​When​ ​our​ ​bodies​ ​are​ ​not​ ​treated​ ​properly,​ ​they are​ ​unable​ ​to​ ​give​ ​us​ ​these​ ​services. ​ ​​ ​​ ​​ ​​ ​Strength​ ​and​ ​conditioning​ ​programs​ ​and​ ​nutritional​ ​requirements​ ​need​ ​to​ ​be​ ​interwoven. When​ ​attempting​ ​to​ ​increase​ ​lean​ ​body​ ​mass,​ ​it​ ​is​ ​imperative​ ​to​ ​remember​ ​what​ ​the​ ​body requires​ ​in​ ​order​ ​to​ ​do​ ​so​ ​without​ ​disturbing​ ​natural​ ​cycles

.3​ ​For​ ​instance,​ ​it​ ​is​ ​very​ ​easy​ ​to disturb​ ​your​ ​sleep​ ​with​ ​improper​ ​supplementation,​ ​lifestyle​ ​choices,​ ​or​ ​overtraining​ ​which causes​ ​a​ ​cascade​ ​of​ ​negative​ ​effects.​ ​As​ ​you​ ​continue​ ​to​ ​construct​ ​your​ ​individual​ ​program​ ​go slowly​ ​and​ ​make​ ​changes​ ​with​ ​the​ ​idea​ ​that​ ​there​ ​are​ ​lots​ ​of​ ​ways​ ​to​ ​go​ ​wrong.​ ​Because​ ​most athletes​ ​need​ ​the​ ​same​ ​basic​ ​requirements​ ​out​ ​of​ ​their​ ​program:​ ​to​ ​get​ ​bigger,​ ​stronger,​ ​and more​ ​explosive;​ ​we​ ​incorporate​ ​3​ ​modalities​ ​of​ ​training:​ ​traditional​ ​weight​ ​training,​ ​plyometrics, and​ ​explosive​ ​weight​ ​training. ​ ​​ ​​ ​​ ​​ ​The​ ​cornerstone​ ​of​ ​any​ ​strength​ ​program​ ​is​ ​traditional​ ​weight​ ​training​ ​such​ ​as​ ​the​ ​bench, squat​ ​and​ ​deadlift.​ ​Most​ ​gyms​ ​cater​ ​to​ ​these​ ​programs​ ​and​ ​most​ ​young​ ​athletes​ ​begin performing​ ​these​ ​movements​ ​first​ ​and​ ​continue​ ​these​ ​programs​ ​in​ ​isolation​ ​for​ ​the​ ​rest​ ​of​ ​their lives.​ ​For​ ​some​ ​people,​ ​this​ ​is​ ​a​ ​good​ ​idea.​ ​Traditional​ ​weight​ ​training,​ ​when​ ​done​ ​properly, especially​ ​for​ ​many​ ​people​ ​who​ ​are​ ​unable​ ​to​ ​perform​ ​explosive​ ​training​ ​and​ ​or​ ​plyometrics, tends​ ​to​ ​be​ ​the​ ​safest,​ ​especially​ ​when​ ​done​ ​with​ ​a​ ​trainer​ ​who​ ​is​ ​experienced​ ​in​ ​working around​ ​injuries​ ​or​ ​other​ ​issues.​ ​Traditional​ ​weight​ ​training​ ​has​ ​shown​ ​to​ ​increase​ ​bone​ ​density and​ ​muscle​ ​mass​ ​regardless​ ​of​ ​age​ ​and​ ​can​ ​be​ ​done​ ​at​ ​paces​ ​to​ ​increase​ ​strength​ ​or cardiovascular​ ​fitness​ ​or​ ​a​ ​combination​ ​using​ ​many​ ​different​ ​exercises​,​ ​set​s, ​and​ ​rep regimens

.4 ​ ​​ ​​ ​​ ​​ ​Plyometrics​ ​or​ ​“jump​ ​training”​ ​is​ ​the​ ​foundation​ ​of​ ​almost​ ​all​ ​athletic​ ​events​ ​due​ ​to​ ​the​ ​fact that​ ​they​ ​are​ ​ground​ ​based.​ ​The​ ​harder​ ​you​ ​are​ ​able​ ​to​ ​push​ ​off​ ​the​ ​ground,​ ​the​ ​further​ ​you​ ​can hit​ ​or​ ​throw​ ​a​ ​ball,​ ​tackle​ ​an​ ​opponent,​ ​or​ ​run​ ​faster.​ ​Baseball,​ ​football,​ ​soccer,​ ​basketball, wrestling,​ ​volleyball,​ ​and​ ​cross​ ​country​ ​are​ ​all​ ​ground​ ​based​ ​sports.​ ​Plyometrics​ ​not​ ​only​ ​allows for​ ​increased​ ​core​ ​stability,​ ​but​ ​also​ ​teaches​ ​athletes​ ​to​ ​“get​ ​their​ ​hips​ ​threw​ ​properly”​ ​in​ ​order​ ​to maximize​ ​push​ ​and​ ​torque.​ ​Remember,​ ​there​ ​is​ ​always​ ​inherent​ ​risk​ ​in​ ​plyometric​ ​training​ ​due to​ ​its​ ​explosive​ ​nature.​ ​Thus,​ ​plyos​ ​are​ ​never​ ​done​ ​in​ ​isolation

.5​ ​They​ ​must​ ​be​ ​incorporated​ ​into a​ ​strength​ ​program​ ​in​ ​order​ ​to​ ​deliver​ ​the​ ​the​ ​joint​ ​stability​ ​that​ ​a​ ​proper​ ​strength​ ​programs delivers.​ ​Even​ ​though​ ​there​ ​is​ ​inherent​ ​risk​ ​in​ ​plyometric​ ​programs,​ ​as​ ​there​ ​is​ ​inherent​ ​risk​ ​in​ ​all sports,​ ​proper​ ​plyometric​ ​training​ ​can​ ​decrease​ ​the​ ​risk​ ​in​ ​actual​ ​athletic​ ​competition​ ​when maximal​ ​effort​ ​is​ ​required. ​ ​​ ​​ ​​ ​​ ​The​ ​explosive​ ​weight​ ​training​ ​incorporates​ ​Olympic​ ​lifts,​ ​med​ ​balls,​ ​and​ ​complimentary movements​ ​such​ ​as​ ​overhead​ ​squats​ ​and​ ​front​ ​squats.​ ​These​ ​are​ ​difficult,​ ​however,​ ​not impossible​ ​for​ ​more​ ​mature​ ​athletes​ ​athletes​ ​due​ ​to​ ​the​ ​fact​ ​that​ ​they​ ​have​ ​done​ ​huge​ ​volumes of​ ​traditional​ ​weight​ ​lifting​ ​and​ ​have​ ​developed​ ​flexibility​ ​issues..​ ​These​ ​athletes​ ​should​ ​start light​ ​and​ ​progress​ ​slowly​ ​as​ ​their​ ​flexibility​ ​increases.​ ​Athletes​ ​who​ ​begin​ ​to​ ​use​ ​explosive weight​ ​training​ ​early​ ​on,​ ​develop​ ​joint​ ​mobility​ ​from​ ​the​ ​start​ ​and​ ​are​ ​able​ ​to​ ​develop​ ​quickly. However,​ ​it​ ​doesn’t​ ​matter​ ​when​ ​you​ ​start,​ ​it’s​ ​better​ ​late​ ​than​ ​never.​ ​This​ ​increased​ ​joint mobility​ ​along​ ​with​ ​the​ ​thickening​ ​of​ ​ligaments​ ​decreases​ ​the​ ​risk​ ​of​ ​injury​ ​when​ ​it​ ​is​ ​necessary to​ ​perform​ ​at​ ​peak​ ​performance​ ​in​ ​competition​ ​and​ ​greatly​ ​improves​ ​power​ ​production. ​ ​​ ​​ ​​ ​​ ​With​ ​a​ ​few​ ​exceptions,​ ​even​ ​while​ ​an​ ​athlete​ ​is​ ​in​ ​season,​ ​all​ ​three​ ​modalities​ ​need​ ​to​ ​be used,​ ​always​ ​with​ ​an​ ​eye​ ​to​ ​not​ ​overtrain​ ​or​ ​injure​ ​an​ ​athlete.​ ​The​ ​workouts​ ​would​ ​decrease​ ​in poundage​ ​and​ ​volume​ ​in​ ​order​ ​to​ ​be​ ​at​ ​peak​ ​performance​ ​for​ ​games​ ​or​ ​events.​ ​Often​ ​when athletes​ ​have​ ​long​ ​competitive​ ​seasons,​ ​it​ ​becomes​ ​necessary​ ​to​ ​develop​ ​a​ ​program orchestrated​ ​so​ ​that​ ​less​ ​important​ ​competitions​ ​or​ ​events​ ​are​ ​trained​ ​through,​ ​if​ ​not,​ ​too​ ​much training​ ​is​ ​missed​ ​and​ ​performance​ ​begins​ ​to​ ​decrease.​ ​It​ ​is​ ​always​ ​a​ ​balancing​ ​act,​ ​training maximally​ ​and​ ​fighting​ ​injury​ ​and​ ​overtraining. ​ ​​ ​​ ​​ ​​ ​Balancing​ ​the​ ​training​ ​modalities​ ​should​ ​be​ ​planned,​ ​however​ ​flexible.7​ ​Athletes​ ​need​ ​to​ ​be constantly​ ​monitored​ ​and​ ​workouts​ ​modified​ ​to​ ​account​ ​for​ ​many​ ​factors.​ ​Whatever’s​ ​trained first​ ​in​ ​the​ ​week​ ​typically​ ​improves​ ​fastest.​ ​Thus,​ ​movements​ ​like​ ​cleans​ ​and​ ​snatches​ ​which develop​ ​a​ ​great​ ​deal​ ​of​ ​what​ ​the​ ​athletes​ ​needs​ ​for​ ​increased​ ​performance​ ​require​ ​huge amounts​ ​of​ ​effort​ ​and​ ​force​ ​are​ ​done​ ​on​ ​the​ ​first​ ​two​ ​workouts​ ​of​ ​the​ ​week​ ​along​ ​with plyometrics.​ ​Heavy​ ​lower​ ​body​ ​movements​ ​such​ ​as​ ​back​ ​squats​ ​and​ ​or​ ​deadlifts​ ​are​ ​reserved for​ ​the​ ​last​ ​day​ ​of​ ​the​ ​week.​ ​If​ ​heavy​ ​legs​ ​are​ ​done​ ​early​ ​in​ ​the​ ​week​ ​it​ ​increases​ ​your​ ​risk​ ​from injuries​ ​from​ ​plyos​ ​and​ ​olympics.​ ​Heavy​ ​leg​ ​days​ ​should​ ​not​ ​be​ ​done​ ​on​ ​plyo​ ​days​ ​due​ ​to increased​ ​risk​ ​of​ ​injury​ ​and​ ​the​ ​inability​ ​for​ ​our​ ​bodies​ ​to​ ​recover​ ​from​ ​the​ ​stress.​ ​Workouts should​ ​be​ ​done​ ​three​ ​days​ ​a​ ​week​ ​with​ ​rest​ ​or​ ​active​ ​rest​ ​day​ ​in​ ​between​ ​each​ ​workout​ ​in​ ​order to​ ​recover​ ​fully.​ ​After​ ​explosive​ ​and​ ​plyometric​ ​movements​ ​are​ ​performed,​ ​the​ ​workout​ ​progress to​ ​traditional​ ​weight​ ​lifting​ ​routines​ ​in​ ​order​ ​to​ ​strength​ ​tendon​ ​and​ ​ligaments​ ​and​ ​add​ ​lean​ ​body mass.​ ​Workouts​ ​include​ ​a​ ​core​ ​warm​ ​up​ ​period​ ​in​ ​order​ ​to​ ​get​ ​blood​ ​flowing​ ​and​ ​warm​ ​joints​ ​up to​ ​prevent​ ​injury​ ​and​ ​to​ ​promote​ ​longevity.​ ​An​ ​active​ ​warm-up​ ​period​ ​follows​ ​where​ ​hurdle​ ​work
or​ ​plyometric​ ​progressions​ ​are​ ​done.​ ​The​ ​workout​ ​should​ ​then​ ​shift​ ​to​ ​your​ ​explosive​ ​movement of​ ​the​ ​day​ ​followed​ ​by​ ​movements​ ​such​ ​as​ ​front​ ​squats​ ​and​ ​overhead​ ​squats​ ​which​ ​are​ ​done early​ ​in​ ​the​ ​week​ ​with​ ​deadlifts​ ​and​ ​back​ ​squats​ ​latter​ ​in​ ​the​ ​week​ ​in​ ​order​ ​to​ ​not​ ​over​ ​tax​ ​your lower​ ​back.​ ​Then​ ​a​ ​typical​ ​bodybuilding​ ​workout​ ​follows​ ​progressing​ ​from​ ​the​ ​largest​ ​body​ ​parts to​ ​the​ ​smallest​ ​with​ ​the​ ​addition​ ​of​ ​a​ ​stretch​ ​period​ ​at​ ​the​ ​end.​ ​Including​ ​the​ ​warm-up​ ​and stretch,​ ​the​ ​workout​ ​should​ ​not​ ​take​ ​longer​ ​than​ ​an​ ​hour​ ​and​ ​ten​ ​minutes,​ ​as​ ​a​ ​general​ ​rule.​ ​Set and​ ​rep​ ​strategies​ ​will​ ​vary​ ​based​ ​upon​ ​where​ ​the​ ​athlete​ ​is​ ​in​ ​season​ ​or​ ​where​ ​they​ ​are​ ​at​ ​in their​ ​training​ ​phase.​ ​Workouts​ ​need​ ​to​ ​be​ ​intense​ ​and​ ​focused​ ​due​ ​to​ ​the​ ​nature​ ​of​ ​the movements. ​ ​​ ​​ ​​ ​​ ​When​ ​it​ ​comes​ ​to​ ​nutrition,​ ​coaches​ ​who​ ​push​ ​excessive​ ​and​ ​rapid​ ​weight​ ​gain​ ​with excessive​ ​caloric​ ​intake​ ​do​ ​not​ ​understand​ ​how​ ​to​ ​get​ ​the​ ​body​ ​to​ ​work​ ​properly.​ ​Athletes should​ ​judge​ ​improvements​ ​in​ ​their​ ​performance​ ​by​ ​factors​ ​such​ ​as​ ​gains​ ​in​ ​traditional​ ​lifts, increased​ ​vertical​ ​jump,​ ​increased​ ​foot​ ​speed,​ ​improved​ ​power​ ​clean,​ ​or​ ​even​ ​how​ ​you​ ​look​ ​in the​ ​mirror​ ​but​ ​never​ ​by​ ​how​ ​much​ ​you​ ​weigh.​ ​Just​ ​because​ ​the​ ​scale​ ​says​ ​you’ve​ ​gotten​ ​heavier does​ ​not​ ​mean​ ​you’re​ ​maximizing​ ​your​ ​athletic​ ​potential.​ ​Remember,​ ​the​ ​only​ ​thing​ ​we’ve​ ​seen to​ ​extend​ ​lifespan​ ​is​ ​calorie​ ​reduction.​ ​That​ ​is​ ​not​ ​possible​ ​for​ ​many​ ​athletes,​ ​however,​ ​a nutrient​ ​dense​ ​diet​ ​should​ ​be​ ​strictly​ ​adhered​ ​to​ ​when​ ​attempting​ ​to​ ​increase​ ​body​ ​mass​ ​to reduce​ ​stress​ ​on​ ​the​ ​body​ ​as​ ​much​ ​as​ ​possible.8​ ​Carrying​ ​excess​ ​body​ ​mass​ ​is​ ​not​ ​healthy​ ​and does​ ​not​ ​improve​ ​performance.​ ​As​ ​athletes​ ​get​ ​older​ ​they​ ​need​ ​to​ ​strive​ ​to​ ​get​ ​leaner​ ​not​ ​bigger. Large​ ​BMI’s​ ​whether​ ​muscular​ ​or​ ​not,​ ​cause​ ​your​ ​heart​ ​to​ ​work​ ​excessively.​ ​If​ ​you​ ​need​ ​to​ ​carry excess​ ​body​ ​mass​ ​for​ ​your​ ​sport,​ ​choosing​ ​a​ ​“Spartan”​ ​lifestyle​ ​can​ ​combat​ ​some​ ​of​ ​the​ ​serious stress​ ​excess​ ​body​ ​mass​ ​places​ ​on​ ​you. ​ ​​ ​​ ​​ ​​ ​The​ ​difficulty​ ​with​ ​athletes​ ​nutrition​ ​is​ ​multi-fold,​ ​however,​ ​a​ ​large​ ​component​ ​is​ ​either​ ​a​ ​lack of​ ​home​ ​cooked​ ​meals​ ​and​ ​or​ ​lack​ ​of​ ​basic​ ​nutritional​ ​knowledge.​ ​Figuring​ ​out​ ​how​ ​many calories​ ​athletes​ ​need​ ​is​ ​determined​ ​by​ ​collecting​ ​as​ ​much​ ​data​ ​as​ ​possible​ ​in​ ​order​ ​to​ ​ascertain what​ ​is​ ​being​ ​expended​ ​and​ ​what​ ​is​ ​needed.​ ​However,​ ​once​ ​you​ ​determine​ ​your​ ​daily​ ​energy expenditure​ ​and​ ​your​ ​specific​ ​caloric​ ​needs,​ ​you​ ​may​ ​decide​ ​to​ ​supplement​ ​your​ ​diet​ ​with increased​ ​nutrients​ ​and​ ​calories.​ ​Choosing​ ​low​ ​calorie,​ ​nutrient​ ​dense​ ​foods​ ​are​ ​best​ ​for athletes​ ​maintaining​ ​a​ ​weight​ ​or​ ​athletes​ ​striving​ ​to​ ​gain​ ​body​ ​mass.​ ​Keep​ ​in​ ​mind​ ​that​ ​our bodies​ ​can​ ​only​ ​metabolize​ ​about​ ​6​ ​ounces​ ​of​ ​meat​ ​at​ ​once;​ ​you​ ​can​ ​definitely​ ​eat​ ​a​ ​16​ ​oz. steak​ ​but​ ​your​ ​body​ ​will​ ​be​ ​unable​ ​to​ ​effectively​ ​utilize​ ​it.​ ​It​ ​is​ ​not​ ​only​ ​a​ ​waste​ ​of​ ​resources​ ​but also​ ​causes​ ​your​ ​digestive​ ​system​ ​to​ ​back​ ​up​ ​and​ ​not​ ​function​ ​efficiently.​ ​The​ ​trick​ ​to​ ​nutrition​ ​is consistency.​ ​Never​ ​miss​ ​a​ ​meal​ ​and​ ​never​ ​overeat​ ​at​ ​any​ ​single​ ​meal.​ ​Pulling​ ​on​ ​a​ ​plant​ ​doesn’t make​ ​it​ ​grow​ ​faster.​ ​Grow​ ​properly,​ ​grow​ ​optimally. ​ ​​ ​​ ​​ ​​ ​All​ ​athletes​ ​work​ ​off​ ​of​ ​the​ ​same​ ​basic​ ​nutritional​ ​program,​ ​a​ ​well​ ​balanced​ ​diet.​ ​Portion​ ​size being​ ​the​ ​one​ ​large​ ​variable..​ ​As​ ​a​ ​very​ ​simple​ ​rule,​ ​set​ ​your​ ​plate​ ​up​ ​with​ ​half​ ​the​ ​plate containing​ ​your​ ​quality​ ​carb,​ ​a​ ​quarter​ ​of​ ​your​ ​plate​ ​with​ ​your​ ​protein​ ​and​ ​the​ ​other​ ​quarter​ ​with your​ ​vegetables.​ ​It​ ​is​ ​essential​ ​to​ ​be​ ​regimented​ ​with​ ​your​ ​nutrition​ ​and​ ​rely​ ​primarily​ ​on​ ​quality food,​ ​not​ ​protein​ ​shakes.​ ​Time​ ​needs​ ​to​ ​be​ ​taken​ ​to​ ​make​ ​food,​ ​which​ ​does​ ​become​ ​difficult when​ ​extremely​ ​busy.​ ​Icelandic​ ​strongman​ ​rely​ ​upon​ ​a​ ​winter​ ​stew​ ​of​ ​lamb​ ​and​ ​root​ ​vegetables which​ ​is​ ​nutrient​ ​dense​ ​and​ ​can​ ​be​ ​easily​ ​made​ ​in​ ​a​ ​crock​ ​pot​ ​in​ ​a​ ​short​ ​period​ ​of​ ​time.​ ​There are​ ​many​ ​meals​ ​that​ ​can​ ​be​ ​made​ ​like​ ​this​ ​and​ ​in​ ​large​ ​quantities.
​ ​​ ​​ ​​ ​​ ​Many​ ​athletes​ ​have​ ​awful​ ​gastric​ ​environments​ ​due​ ​to​ ​cheap​ ​protein​ ​powders​ ​and​ ​poor nutritional​ ​choices.​ ​If​ ​you​ ​are​ ​taking​ ​a​ ​protein​ ​supplement​ ​and​ ​are​ ​constantly​ ​gassy,​ ​it’s​ ​probably the​ ​protein​ ​powder​ ​and​ ​you’re​ ​clearly​ ​having​ ​trouble​ ​digesting​ ​it,​ ​so​ ​why​ ​waste​ ​your​ ​money​ ​and perturb​ ​your​ ​system.​ ​First​ ​try​ ​to​ ​fulfill​ ​your​ ​caloric​ ​and​ ​nutritional​ ​needs​ ​with​ ​food.​ ​Try​ ​to​ ​eat something​ ​raw​ ​with​ ​every​ ​meal,​ ​such​ ​as​ ​raw​ ​vegetables​ ​and​ ​fruits,​ ​this​ ​allows​ ​for​ ​faster​ ​and more​ ​complete​ ​digestion.​ ​More​ ​mature​ ​athletes​ ​may​ ​want​ ​to​ ​add​ ​things​ ​like​ ​kombucha​ ​in​ ​order to​ ​increase​ ​gut​ ​health​ ​and​ ​nutrient​ ​absorption.​ ​One​ ​large​ ​nutritional​ ​problem​ ​athletes​ ​have​ ​is​ ​the large​ ​nutritional​ ​and​ ​caloric​ ​needs​ ​they​ ​need​ ​to​ ​fulfill​ ​on​ ​a​ ​daily​ ​basis​ ​combined​ ​with​ ​an​ ​active lifestyle.​ ​Often​ ​nutritional​ ​supplementation​ ​is​ ​needed​ ​for​ ​athletes​ ​competing​ ​at​ ​elite​ ​levels​ ​to combat​ ​nutritional​ ​or​ ​caloric​ ​shortfalls​ ​and​ ​combat​ ​oxidative​ ​stress​ ​associated​ ​with​ ​intense workouts​ ​and​ ​competitions.​ ​These​ ​supplements​ ​should​ ​be​ ​thoroughly​ ​discussed​ ​and researched.​ ​Obviously,​ ​drug​ ​tested​ ​athletes​ ​should​ ​never​ ​take​ ​a​ ​supplement​ ​without​ ​being certain​ ​it​ ​is​ ​allowed.​ ​I​ ​look​ ​forward​ ​to​ ​questions​ ​and​ ​comments.​ ​In​ ​our​ ​next​ ​article​ ​we​ ​will discuss…

1.Prince​ ​DZ,​ ​Bartels​ ​MN.​ ​Optimizing​ ​Exercise​ ​Performance​ ​in​ ​Older​ ​Adults.​ ​Current​ ​Physical Medicine​ ​and​ ​Rehabilitation​ ​Reports.​ ​2016​ ​Mar​ ​1;4(1):37-41. 2.​ ​Wilson​ ​GJ,​ ​Newton​ ​RU,​ ​Murphy​ ​AJ,​ ​Humphries​ ​BJ.​ ​The​ ​optimal​ ​training​ ​load​ ​for​ ​the development​ ​of​ ​dynamic​ ​athletic​ ​performance.​ ​Medicine​ ​and​ ​science​ ​in​ ​sports​ ​and​ ​exercise. 1993​ ​Nov;25(11):1279-86. 3.​ ​Simpson​ ​NS,​ ​Gibbs​ ​EL,​ ​Matheson​ ​GO.​ ​Optimizing​ ​sleep​ ​to​ ​maximize​ ​performance: implications​ ​and​ ​recommendations​ ​for​ ​elite​ ​athletes.​ ​Scandinavian​ ​journal​ ​of​ ​medicine​ ​& science​ ​in​ ​sports.​ ​2017​ ​Mar​ ​1;27(3):266-74. 4.​ ​Fleck​ ​SJ,​ ​Kraemer​ ​W.​ ​Designing​ ​Resistance​ ​Training​ ​Programs,​ ​4E.​ ​Human​ ​Kinetics;​ ​2014 Feb​ ​14. 6.​ ​Patel​ ​NN.​ ​Plyometric​ ​training:​ ​A​ ​review​ ​article.​ ​International​ ​Journal​ ​of​ ​Current​ ​Research​ ​and Review.​ ​2014​ ​Aug​ ​1;6(15):33. 7.​ ​Hug​ ​M,​ ​Mullis​ ​PE,​ ​Vogt​ ​M,​ ​Ventura​ ​N,​ ​Hoppeler​ ​H.​ ​Training​ ​modalities:​ ​over-reaching​ ​and over-training​ ​in​ ​athletes,​ ​including​ ​a​ ​study​ ​of​ ​the​ ​role​ ​of​ ​hormones.​ ​Best​ ​Practice​ ​&​ ​Research Clinical​ ​Endocrinology​ ​&​ ​Metabolism.​ ​2003​ ​Jun​ ​30;17(2):191-209. 8.​ ​Walford​ ​RL,​ ​Harris​ ​SB,​ ​Gunion​ ​MW.​ ​The​ ​calorically​ ​restricted​ ​low-fat​ ​nutrient-dense​ ​diet​ ​in Biosphere​ ​2​ ​significantly​ ​lowers​ ​blood​ ​glucose,​ ​total​ ​leukocyte​ ​count,​ ​cholesterol,​ ​and​ ​blood pressure​ ​in​ ​humans.​ ​Proceedings​ ​of​ ​the​ ​National​ ​Academy​ ​of​ ​Sciences.​ ​1992​ ​Dec 1;89(23):11533-7.

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