Archive for Performance Nutrition

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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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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Why Are Fruits and Vegetables Good For You?

Eat your fruits and vegetables. It’s a common piece of advice, but have you ever wondered why? There are two main reasons why fruits and veggies pack a powerful punch for athletes in particular.

Water

Both fruits and vegetables are incredibly high in water. Not only does this help with hydration, but water is helpful with weight management. Water fills us up and thus leads to less overeating.

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Fiber

Fiber does much of the same. Fiber acts as little sponges that expand and cause a full feeling. It also helps lower cholesterol by filtering veins and arteries, cleaning out the waste. Fruits and veggies both have high fiber levels.

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The water and fiber combination in fruits and vegetables is powerful and fills you up quickly. The color in these foods also add antioxidants, help with immune system strength and improve bone health.

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Got Milk?

Milk and chocolate milk have been getting increased attention as go-to recovery beverages of choice for athletes, but are they really as great as so many people believe?  The answer is YES!  The follow-up question then, is why is milk so great? To answer that, we have to talk about the three R’s of recovery: Refuel, Rehydrate, and Repair.

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Refuel:  During a workout, our muscles primarily use carbohydrates (stored in our bodies as glycogen) as a fuel source.  Well, just like gas for a car, as you work, those fuel stores get burned leaving you on empty at the end of a workout.  In order to recover quickly, you have to refuel/refill the tank with carbs, and milk, especially chocolate milk is a great source of carbs.

 

Rehydrate:  It is essential to replace the fluids and electrolytes (primarily sodium) lost via sweat post-exercise.  Milk not only helps replace the fluid lost, but, because it contains about 150mg/cup of sodium, it can help replace some of the electrolytes lost in your sweat too!

 

Repair: Intense, long workouts break down muscle; in order to repair muscle, you need protein.  Milk is an excellent source of high quality protein needed to repair and rebuild muscle.  In fact, research has shown that consuming protein and carbs (both contained in milk) immediately post workout leads to a six times greater rate of protein synthesis vs. waiting 3 hours to refuel.

 

Milk not only covers the three R’s of recovery, but it’s also packed with other vitamins and minerals essential to your everyday health, most notable are calcium and vitamin D, both essential to bone health.  So next time you are looking for a post workout recovery option, go for a tall glass of milk.

 

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What Bacteria? Gut Bacteria!

What exactly does bacteria in your gut have to do with health? Well, let’s start with the basics; everyone has their own gut microbiota, a population of bacteria residing in the intestine. The microbiota is made up of tens of trillions of microorganisms and is unique to each individual. Regardless of which bacteria populate your gut, those teeny tiny organisms all fulfill the same physiological function, which has a direct impact on your health.  So where did these bacteria come from, and what determines which bacteria you get? It all begins with your mother.  As a newborn, your digestive tract is quickly colonized by microorganisms from your mom and affected by the environment in which you were born (the place, the air, materials present, etc.). The composition of your gut bacteria is directly dependent on how you were fed at an early age.  By age three, your gut microbiota is more stable and similar to that of most adults, but will continue to evolve throughout your life.

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Now that there’s a basic understanding of how your gut became filled with bacteria, let’s talk about how those bacteria impact your health.  First and foremost, these tiny organisms help to digest certain foods that the stomach and small intestine are not able to digest, such as dietary fibers. In doing so, your gut microbiota helps regulate your appetite, nutrient storage, and energy production.  The gut microbiota also helps produce micronutrients such as vitamins B and K, which are essential for energy production (vitamin B), blood coagulation (vitamin K), and bone health (vitamin K).  In addition, those tiny organisms pack a big punch when it comes to preventing and fighting off illness.  By helping to fight off bacterial pathogens and programing your immune system, your gut essentially creates a protective barrier to help you stay healthy!

 

There are ways to alter your gut microbiota, and believe it or not, the biggest changes can come from your diet.  It’s been shown that over eating and high fat diets have negative affects on your gut microbiota and therefore your overall health.  Consuming a well balanced diet that includes whole grains, lean proteins, low-fat dairy, and plenty of fruits and vegetables is the best way to ensure a healthy gut, which leads to a healthier you.

 

 

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[Free] Running Education Series

Prepping for the Mini Marathon or another race this spring? Looking to learn more about running? SVSP is offering a FREE Running Education Series. Beginning January 13, the eight week series will cover all aspects of running from the physical to mental.

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Our Licensed Athletic Trainers and doctors will discuss how to avoid knee and hip pain and reduce your risk for stress fractures. Sports dietitians will share tips for proper meal planning and the importance of good nutrition. A sport & performance psychologist, and avid runner, offers advice on mental toughness and training your brain for a good race. Plus, you’ll get to try an AlterG Treadmill and zip into Normatec Recovery boots.

It’s all free and located locally at St. Vincent Hospital in Carmel. Register now!

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Be thankful, but don’t be afraid to say, “Thanks, I’m full.”

It’s that time of year when even vegetables get topped with marshmallows. With each year’s holiday season, people are surrounded by numerous calorie-dense food choices. According to The American Council on Exercise, the average adult consumes 3,000 calories at their holiday meal. And that’s one meal, let alone the whole day.

 

Here are some tips to keep your diet in check during this Thanksgiving from St.Vincent Sport Performance, Lindsay Langford, Sports Dietitian, MS, RD, CSSD:

 

Build the Rainbow:  When sitting down to a table full of food, be sure to add “color” to your plate. Foods that are rich in color are generally rich in nutrients. From reds to purples, antioxidants, fiber, vitamins and minerals fill these foods to provide high quality fuel. See how many colimagesors your plate can represent.

 

Drink Up:  Often times, hunger pains are more likely due to dehydration than true hunger. Be sure to drink at least 8oz of water, 30 minutes prior to mealtime to help prevent overeating. During the big meal, skip the sodas, sweet tea and lemonade. These are drinks that contain high volumes of sugar and add a lot of calories, but won’t help you to feel fuller. Stick with water, unsweetened tea, or low fat milk.

 

Pleasing Protein:  Lean protein sources such as turkey, chicken, or fish can be a great way to please the palate. Protein sources take longer to digest, helping your stomach to have the feeling of fullness. By making ¼ of your plate skinless turkey breast, you will find yourself less tempted by the dessert table.

 

It is important to realize that food is fueling your performance. Eat well to play well this holiday season. Stay tuned for more Thanksgiving tips as the big day draws near.

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Making Hydration Easier

Waiting rooms, paint drying, watching the clock tick tock, drinking water. All are pretty boring, right? Well, we can’t do anything about the first three, but this video has three tips on making drinking water easier and more delicious. Check out how SVSP Sports Dietitian Lindsay Langford, MS, RD, CSSD can make hydration actually kind of fun.

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DYKYA?

SVSP staffers often have a string of letters after their names. Some are shorter and more commonly known, like MD. And others take up a large chunk of the alphabet and not as popularly understood, like CSCS, USAW or HSPP. You may have often wondered what they all mean. Did you figure out the acronym we made up for the blog title – it stands for Do You Know Your Acronyms? There are so many acronyms in training, psychology, medicine and nutrition, even those in those fields may not have them all down pat. The Defining Sports Performance Blog is here with the answers to all the abbreviated degrees, certifications and classifications befitting our staff!

 

ATC: Certified Athletic Trainer

CES: Clinical Exercise Specialist

CSCS: Certified Strength and Conditioning Specialist

CSSD: Certified Specialist in Sports Dietetics

HSPP: Health Service Provider in Psychology

EDD: Doctor of Education

LAT: Licensed Athletic Trainer

MA: Master of Arts

MBA: Master of Business Administrationt

MD: Medical Doctor

M.Ed.: Master of Education

MS: Master of Science

PES: Performance Enhancement Specialist

PHD: Doctor of Philosophy

PRN: Practicing Registered Nurse

PT: Physical Therapist

PTA: Physical Therapist Assistant

RD: Registered Dietician

RN: Registered Nurse

USAW: USA Weightlifting Certificate

 

Hopefully this alphabetic lesson helps you understand the rigorous amounts of training, studying and education the staff at SVSP has gone through – and continues to go through- enabling them to define sports performance.

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Hard Work, Visualized

SVSP NFL Combine Infographic

With the 2014 NFL Draft just three weeks away, how will Combine and Pro Day performance affect selection? NFL hopefuls often reference their tireless training and hard work, but what does all that hard work actually look like? Take a look at what one group of NFL hopefuls did over the course of a comprehensive six-week training program and how it paid off in testing.

 

 

Want to see more training? Check out Jordan Lynch (QB, Northern Illinois), Keith Wenning (QB, Ball State), Jeremy Gallon (WR, Michigan), Erik Lora (WR, Eastern Illinois) and Dez Southward (DB, Wisconsin) in action.

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