NFL Nutrition: What the Guys Are Learning

Breakfast at the hotel. Snack on the turf. Lunch. Recovery snack. Dinner. Night snack. This is a normal day of eating for the guys participating in the 2017 EXOS NFL Combine prep program. Each player has individual goals for their eight week stay in Indy and is committed and involved in their nutrition plan.

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“Tell me your numbers” can be heard as the guys discuss how many servings of protein, carbohydrates, fruits and veggies are recommended per meal. Snack bags for their three daily snacks are provided, and a night snack is packed for once they leave the training facility.

Before they were sent off with serving recommendations, portion sizes were taught by Lindsey Langford, MS, RD, CSSD and Anna Turner, MS, RD, CSSD, the sports dietitians that have organized the eating schedule that each player participates in. Twice a week, nutrition education meetings take place covering topics from how to build a recovery snack to how athletic performance suffers from alcohol consumption. Each guy is heavily involved in their personal nutrition plan, and every meal they make decisions to positively impact their performance on the field.

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Former Michigan offensive lineman Ben Braden says the biggest change for him is just the sheer amount of food that he is eating. When you are training as long as and as hard as these athletes are, every meal is either helping facilitate recovery or helping fuel the next workout. The importance of building a balanced plate at each meal is something fellow offensive lineman Mark Spelman says has helped him maintain his energy levels throughout the long days of training. He also understands the importance of pairing what he eats with maximizing performance. Carbohydrates play a vital role in providing immediate energy for athletes, and Marian wide receiver Krishawn Hogan says his biggest take away so far is how important carbohydrates are for performance. He feels like he has more energy, even during hard training sessions, because he has incorporated more carbs into his diet.

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Dr. Todd Arnold On the Road With USATF; Part 2

New Balance Indoor Grand Prix 2017

A world record in Boston. Emma Coburn, Sydney McLaughlin, Brenda Martinez and Jenny Simpson passed the baton for 20 laps of the 200-meter track in world record time. They posted a time of 10:40.31, just under the previous world record. With each pass of the baton the crowd cheered louder and greeted Jenny with loud roars as she raced for the line. It was a great atmosphere!

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The day before the race I had the chance to talk with Jenny Simpson while she was preparing for the event. Last year at this time she was just beginning to train after dealing with an injury. This year is different, and she was anticipating the chance to turn on the jets during the last leg of their race. She stated something that I found very interesting.

She said that she was recently discussing goals with her coaches, with a focus on her strengths and weaknesses. Weaknesses? She won an Olympic medal last year after injuring herself during training only months before. Now she is completely healthy and strong, and is looking for weaknesses? I was baffled. But clearly she feels that there are things to work on. The body needs to be challenged.

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The lesson here is: there is always something that can be improved, even if you just won a medal for being the greatest. Jenny also shed some light on why I do what I do. Improving athletes’ weaknesses is what my profession does. Finding something so tiny in movement or joint mobility and correcting it can make all the difference needed to succeed at the highest level. Looking for those weaknesses has become the focus of what I do.

This meet had a high volume of great athletes that we cared for. Please continue to seek them out on social media and show them your support. They are all great athletes, and their athletic accomplishments may not be the only activity that inspires you to discover and attack both your strengths and your weaknesses.

Emma CoburnSydney McLaughlinBrenda Martinez | Jenny SimpsonJeff Henderson

Shannon RowburyPaul ChelimoNoah LylesVernon NorwoodEnglish Gardner

Courtney OkoloJessica BeardAutumne FranklinStephanie GarciaLeah O’ConnorJenn Suhr

Mary Saxer

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Dr. Todd Arnold On the Road With USATF; Part 1

As the calendar turns to the new year, the 2016 Rio Olympics are behind us. The games brought USA Track and Field 32 medals, the highest since 1932 (excluding the boycotted games in Los Angeles) and St. Vincent Sports Performance had direct connection to 27 of them. 2017 looks to have that continued success.

One of the first trips of the year has us in Texas to work with Darrel Woodson (D2) and his group of sprinters. This week it’s in the high 30s, but the commitment is made and the athletes are out and working. We assess movement patterns, strength and symmetry and connect these to their events. The start of the season is a very valuable time for us. If dysfunction is ignored now and fitness is applied over that dysfunction, the risk of injury is higher and performance can be limited. No one wants to limit their potential!

Assessments are no fun in the cold. This is a picture of Sharika Nelvis beginning her Functional Movement Screen in her winter gear:

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Sharika competes in the 100m hurdles, arguably the most competitive event in American track and field. At last year’s Olympic trials, she finished fourth, just missing the team. But Sharika and D2 are focused on 2017, not the past. On this assessment she looks great, moves well and is ready to put in the work to compete. We often tell athletes that when they look good on the movement assessment that it’s the time to work. Be comfortable trying something new. Let the body that moves well adapt to something new and see how it impacts performance.

This trip was pretty unique as we took the roadshow to multiple cities and had the privilege of seeing athletes from multiple disciplines. We started in Texas and Los Angeles with sprinters and hurdlers, moved to Reno to see the pole vaulters, onto Chula Vista at the Olympic Training Center for throwers and jumpers, finally ending in Orlando with Lance Brauman and his group of sprinters.

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Please seek out the athletes we saw on this last trip via their social media and show them your support as they attack 2017 with their focus on competing in the many events leading up to the World Championships in London August 3-13.

Sharika NelvisMookie SalaamDiondre BatsonBryce RobinsonAshley Spencer

Morolake AkinosunCourtney Ovolo | Brianna RollinsDalilah MuhammadNia Ali

Dawn HarperCale SimmonsJacob BlankenshipKatie NageotteLogan Cunningham

Kylie HutsonSandi MorrisMary SaxerMike Arnold | Dani BunchJarvis Gotch

Amanda BingsonDeanna PriceMaggie Malone | Curtis Thompson | Felisha Johnson

Amber CampbellAndrea GuebelleMichelle CarterKelsey CardOctavious Freeman

Noah LylesJosephus Lyles

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Travel Blog: USA Football in Florida; Part 2

Thursday January 26th

Taping and treatments started at 7am. Our last padded practice was this morning. The coaches and athletes are getting so excited for this game. Practice ends and we head back to the hotel for lunch and some down time before treatments starts. Our second practice is a helmet only practice to allow the boys to focus on attention to detail. The day ends at 9pm.

Friday January 27th

Last practice before the big game with Canada. The motto all week has been “Let’s go 1-0.”  Taping and treatments start at 7am. We are really healthy right now and the boys have really listened to what I have told them to do and have followed my instructions very well. We have a great group of kids and coaches. Our last practice of the day gives the boys an opportunity to hear from a four star general about football. It’s amazing how much patriotism you have when you have the USA logo on the front of your chest. The day ends and we do some final treatments and get the boys to bed for some rest.

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Saturday January 28th

Game day!!! The guys get a chance to sleep in today. We meet as a team at 9am to have breakfast and talk about the day. My day is filled with last minute treatments before we start taping at 2pm for our game. We head to the field for our game at 5:30pm. Final stretching and taping and the boys are ready to go. What a game for Team USA! We score in the first 10 seconds and that sets the tone for the game. The defense plays unbelievably and keep Canada from scoring. This is the first time the U18 USA team has beaten Canada. As we end the game, it’s a time to thank everyone and make sure everyone is safe for the trip home. What another great week with SVSP and USA Football!

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From Your Couch to a 5k

How to get off the couch and into running shape

Every year, people make a resolution to get healthier and work out more often, yet fall short of their goals. Luckily, our Jon Grant has a solution to go from your couch to a 5k. Before you jump on the treadmill, here are a few suggestions that will help ease your way into running.

Get the right shoes. The first, and most important step of the process, is to buy shoes that have been professionally fitted for you. The easiest way to get professionally fitted is by going to a local running specialty store.

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Set goals. When setting your goals, don’t worry about your times. Instead, focus on finishing the race. Once the first race has been completed, then you can begin thinking about increasing your times.

Have the right plan. Instead of running without a program, search the internet for a “couch to 5k” plan that works for you. The plan should start easy with a walk/jog mix, but gradually see the jogging increase.

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Properly cool down. When aches and pains begin, don’t be alarmed. A certain amount of aches can be expected. The best way to relieve this pain is by taking hot baths and performing stretches for the calves, hamstrings and hip flexors.

Take advantage of experts. Lastly, rely on the experts in your town that are geared toward beginners. Whether a gym or club, take advantage of their knowledge and ask questions. It is also recommended to join groups if available. Being a part of a group will not only give you a sense of accountability, but it also provides positive peer pressure.

Running can be daunting, but if you follow these simple steps, you’ll be off and running in no time.

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Travel Blog: USA Football in Florida; Part 1

Our Athletic Trainer Chad Gabbard is on the road with USA Football in Orlando, Florida. Get a behind the scenes peek at the life of an SVSP Athletic Trainer:

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Sunday, January 22nd

Check in day for the SVSP crew in Orlando. After a turbulent flight, we land in Orlando. Time to get to the hotel and prepare for the Under 18 and Under 19 teams to check in. They’re here for the North American Championship.

Monday, January 23rd

Check in day starts at 9am. Dave Weikel and I have 100 athletes to check in for both teams. Today is a great day because it is reunion day!! Many players and coaches have returned from our trip to China last summer. It’s great to catch up with all of them and talk about our memories of China. After we are finished with check in, the Under 18 team has their first practice under the lights at ESPN Wide World of Sports.

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Tuesday, January 24th

The day starts at 6:30am with breakfast. Taping and stretching begins at 7am. This is a great time for me to meet and interact with our athletes. It always fascinates me to hear the athletes talk about athletic training and that some of them do not have an athletic trainer at their schools back home. After morning practice, we do foam rolling, treatments, and icing before we have a little downtime before pre practice taping starts at 4pm. Our second practice of the day gives us another opportunity to get better. We get back to the hotel around 8:30pm. After a second round of treatments it’s time for the boys to head to bed.

Wednesday January 25th

Today is Hump Day! Everyone is sore and tired. The day starts again at 7am with taping and stretching in the hotel before we load the bus for practice. The coaches are doing a great job on energizing the team at practice. The afternoon is filled with activities for the teams. They are doing their Upper Deck photo shoot. In between the photo shoot we find time to do treatments and keep these boys fresh before their game on Saturday. Our second practice of the day starts at 6pm. It’s a beautiful evening! We finish again at 8pm and return to the hotel to finish treatments before it is time to get some rest.

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SVSP, EXOS to Launch New Human Performance Programs

FOR IMMEDIATE RELEASE

ST. VINCENT SPORTS PERFORMANCE, EXOS TO LAUNCH NEW HUMAN PERFORMANCE PROGRAMS

SVSP engages EXOS to expand programs for athletes, adults, communities and companies

 

INDIANAPOLIS (January 12, 2017) – St. Vincent Sports Performance (SVSP) has engaged EXOS, a leader in human performance, to enhance and expand the resources of SVSP in areas such as proactive health and human performance programs, including the EXOS NFL Combine training programs. SVSP is part of Ascension, the nation’s largest non-profit health system in the U.S. and the world’s largest Catholic health system.

St. Vincent Sports Performance in association with EXOS will continue to provide individuals with training programs and nutrition services, but will expand its reach to local municipalities and companies, utilizing EXOS’ methodologies that have supported elite champions around the world, the U.S. military and leading global corporations.

As one of the premier sports performance outlets in the country, SVSP works with athletes ranging from youth to college, Olympic and professional athletes as well as everyday athletes to help them achieve their peak performance in areas ranging from training to psychology to medicine to nutrition.

“Using expertise from St. Vincent Sports Performance and EXOS, we will take the science of what we have learned from elite athletes and help everyday people take their fitness and nutrition to the next level,” St Vincent CEO Jonathan Nalli said. “This relationship helps SVSP put a continued emphasis on improving the day-to-day lives of people in our community through human performance.”

EXOS has supported the 2014 World Cup champion German national team, 93 medalists at the 2012 and 2016 summer Olympics, and Indianapolis Colts players Andrew Luck, Dwayne Allen, Ryan Kelly, Vontae Davis, Joe Haeg, T.J. Green, Antonio Morris, Robert Turbin, Akeem Ayers and Hassan Ridgeway as part of their NFL Combine program that has supported seven No. 1 overall picks, 134 first round and 675 total NFL Draft picks.

“We’re very excited to bring our proven performance system to St. Vincent Sports Performance and Indianapolis,” said Mark Verstegen, founder and president of EXOS. “St. Vincent Sports Performance has a great history of providing world-class training and nutrition services to the local population and elite athletes worldwide, and we’re proud to support their continued vision of pursuing excellence for their athletes and clients. Our goal is to strengthen SVSP’s human performance game plans to elevate people to achieve higher levels of success.”

 

About St. Vincent Sports Performance

St. Vincent Sports Performance has supported and helped develop world-class athletes since 1987. The first and largest hospital-based program of its kind in the United States, St. Vincent Sports Performance employs over 60 athletic trainers, sports medicine physicians, certified strength and conditioning specialists, licensed sports psychologists and registered sports dietitians. Together they have trained athletes at every level from middle school, to Olympians, to the NFL and NBA, to Motorsports and NCAA athletes. Learn more at definingsportsperformance.com.

 

About EXOS

EXOS is pioneering human performance. Founded in 1999 to maximize the potential of athletes, EXOS (formerly named Athletes’ Performance) has grown to become a leader in health and performance, trusted by elite athletes, the military and innovative companies worldwide. EXOS designs and delivers proactive health and performance game plans that guide people to higher levels of success. With world-class partners, facilities, technologies, and specialists spanning six continents, EXOS is progressing the intelligence behind human performance wherever necessary. To learn more, visit www.teamexos.com.

 

About Ascension

Ascension (www.ascension.org) is a faith-based healthcare organization dedicated to transformation through innovation across the continuum of care. As the largest non-profit health system in the U.S. and the world’s largest Catholic health system, Ascension is committed to delivering compassionate, personalized care to all, with special attention to persons living in poverty and those most vulnerable. In FY2016, Ascension provided more than $1.8 billion in care of persons living in poverty and other community benefit programs. Ascension includes approximately 150,000 associates and 36,000 aligned providers. Ascension’s Healthcare Division operates 2,500 sites of care – including 141 hospitals and more than 30 senior living facilities – in 24 states and the District of Columbia, while its Solutions Division provides a variety of services and solutions including physician practice management, venture capital investing, investment management, biomedical engineering, facilities management, clinical care management, information services, risk management, and contracting through Ascension’s own group purchasing organization.

 

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NFL Combine Training: Week One

As SVSP strength and conditioning coach Greg Moore would say, “you can’t rush the process”. The journey for our NFL hopefuls is now a week old, and the process has just begun.

Week one was filled with introductions, assessments, meetings and of course, workouts.

Grand Park offers space to do movement and football workouts

Grand Park offers space to do movement and football workouts

 

First item on the agenda: movement screens

First item on the agenda: movement screens

 

Our athletes will never be dehydrated

Our athletes will never be dehydrated

 

Recovery provided by Rockin Refuel!

Recovery provided by Rockin Refuel!

 

Running into week two like...

Running into week two like…

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Images of 2016

Pictures are worth thousands of words, so here are the best snapshots from 2016!

 

 

 

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Rain or shine, we’re always open.

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Our team in Shanghai, China with USA Track and Field.

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The 2016 NFL Combine class has trouble posing for pictures…

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Members of the Bowman Track Club train in Utah.

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World class treatment right here in Indy!

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Rio de Janeiro, Brazil.

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The best staff around.

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Jeff, Mike and Jon enjoy the views in Rio.

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The stage is set for the Big Ten Football Championship at Lucas Oil.

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The Final Five.

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How Much Protein Do You Need?

Walk down almost any isle in the grocery store and you’ll see bold or italic letters on products with a common word: protein. Products want you to know that their stuff has more of it now, whether it’s 10 grams, 12 grams, or 20 grams per serving. So, how much do you actually need? Before that question is answered, let’s talk about the benefits of protein.

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Why You Need It

Protein not only produces energy, but it builds and maintains muscle mass as well. Getting adequate protein on a daily basis is a must if you’re trying to build muscle or actively trying to burn fat. Protein also reduces the excess carbohydrates that we take in with processed foods. Protein packs a punch, so make sure you’re getting enough.

How Much You Need

As great as protein is, your body can only absorb a certain amount for proper use. The maximum amount of protein you can consume daily is around one gram per pound of body weight. If you weigh 160 pounds, that’s 160 grams per day.

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The best way to consume protein is in smaller, more frequent ways throughout your day. Getting 20-40 grams five or six times during your day is better than gorging yourself for dinner. In fact, breakfast and bedtime are crucial times to get protein in your system. Whether it’s a shake or snack, lean protein in the morning and before bed go a long way in building and maintaining muscle mass.

 

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