Post-Game Nutrition and Recovery – An Article for the Bega Bombers

Post-Game Nutrition and Recovery

You have just played a game of footy. You have most likely ran in excess of 5 kilometres (some senior players can travel up to 18 kilometres in a game).  You will most likely have lost around a kilogram or 2 of body-weight, and sweated around a litre of fluid from the body.  So post-game nutrition is important.  What should you eat post-game?  At the end of the day, we are looking to replenish the body with nutrient dense foods and fluids.

Hydration

Think of hydration like watering the garden.  What does the garden need?  Water.  It’s that simple.  You don’t need Powerade, Gatorade or soft drinks.  You need water.  So, buy a water bottle and take it with you everywhere you go.  For those senior athletes, forgo the beer until you have finished cooling down, had a shower, and eaten.  Your body and your mind will love you more, as will the quality of your game.

https://www.sportsdietitians.com.au/factsheets/children/hydration-junior-sport/

Post-Game Nutrition

Here it is all about quality over quantity.  Your body may think that it needs MacDonald’s from the Drive Thru, but what it really needs is nutrient dense, calorie sparse food.  Think Chicken and salad sandwiches (you can make these the night before, and have a little esky to take with you.  Just don’t put the tomato near the bread).  Like pizza?  Well try a thin crust pizza, that is loaded with quality meat and veggies, and cheese. Carbs are also important for recovery, and protein is key for muscle growth and repair.  Supplements are just that, supplements.  They are not required, and in fact, they could harm your overall game.

 https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/recovery-nutrition/

https://www.sportaus.gov.au/ais/nutrition

Want do get a better understanding on what athletes actually eat?  Well, isn’t it great when you can find a link that outlines that for you?  Click below and find out.

http://www.lisamiddleton.com.au/thoughts-entries/2016/7/5/eqo28atul5zy32zzb34cb8ui95o92d

Sleep

Sleep is the most underrated recovery tool on the planet, and the easiest part of the whole process.  We should be regularly getting around 8 hours of sleep a night, and if you don’t your body develops a sleep debt.  Think of sleep like a bank.  If you want to perform well, you need adequate rest and recovery.  If you don’t get enough sleep, your body will take it when you don’t want it to.  Ever feel asleep through a movie? Fell asleep at the kitchen table?  These are signs you need to get more sleep.  Want to learn from the best and how they do it?  Click on the link…

https://www.fatiguescience.com/blog/infographic-why-athletes-should-make-sleep-a-priority-in-their-daily-training/

Injury Management

What will be the one thing that will stop you from playing week in and week out?  Well yes.  Technically not getting picked is going to stop you from playing the following week, but we need to think a little bit clearer. What about if you get a bump, or an injury from the week before, or even at training?  Little bumps, bruises, sprains are the little events, that if not managed correctly can lead to bigger problems occurring such as muscle tears, ligament strains etc.  Don’t try to be tough and say “It doesn’t hurt”.  Do you want to walk around like a 3-legged elephant?    The best course of action when you get an injury, is to report it to your coach or manager. They will be able to provide you some advice on how to manage it.  It’s your injury, so it is up to you to do the best you can for yourself and your team mates.

http://sma.org.au/resources-advice/injury-fact-sheets/

Quality Article of the Week – 10th March 2017

Drum roll PLEASE!!!!  Three weeks in a row we have a blog post up, drafted, reviewed and out.  Again we have a new Website of the Week, and articles covering everything from general fitness, with the new Nike shoe, to movement wellness on topics such as overhead pressing and ACL recovery, to strength training, and diet and nutrition.  If you have seen an article that you believe should be in the weekly list, please send it through.  I am always wiling to seek out new content.

Website of the Week

Tooooot.   TOOOOOOOOOOOOT.

Get on the knowledge train with Yann

YLM Sports Science – Yann Le Meur

General Fitness

Now, this could be as complete furphy, but how many recreational runners will want these bad boys if it is revealed that it makes running “easier”…..

Do Nike’s Zoom Vaporfly Elite running shoes give athletes an unfair advantage?

Yes, this is a little deep, but bare with me.  This article will help you think a little .

Exercise changes the way our bodies work at a molecular level

Ever seen a supplement that seems too good to be true?  Well if you have (and lets be honest, we have all seen those miracle cures), this will be a good one to read, and of course to share..

The Ethics of Healthcare Advertising

Movement Goodness

YLM.  Brilliant easy to follow.

The More Complex & Multifactorial the Hamstring Prevention Program, the Better

If you are a strength and conditioning coach, sign up to this blog.  It is jam packed of great content!!  Thanks Mick.

ACL Injury: Prevention Is Better Than Cure

I haven’t seen or heard dudes or dudettes used since TMNT first hit the TV screens as a cartoon, so why shouldn’t I be surprised when I see Dean use it.  Dean, as always mate, superb content!

Overhead Pressing for Older dudes and dudettes

Strength Training

When Mike talks we should all listen…very, very carefully

Random Thoughts – February 2017 – Robertson Training Systems

Thanks Chris Beardsley..

Eccentric-only training

YLM awesome!~!!!!.

Practical Exercises to Maximize Horizontal Strength, Power & Speed

Diet and Nutrition

Remember N=1 does not work…….

Evidence-Based Practice in Exercise & Nutrition: Common Misconceptions and Criticisms

Pancakes anyone?  Yes please!!  But, let’s not get carried away with all the “healthy” stuff.  Once again, the ladies at Fight the Fads tell it like it is.

Pancakes taste so much better without cacao!

Mmmm sourdough….

Why Sourdough Bread Is One of the Healthiest Breads

Mental Goodness

Such a great heading to get people to understand..

Talent gets you noticed, character gets you recruited

If you want to get your mental attitude on point, then who else to listen to but the best of the best,  Navy Seals.

Embracing the Suck

Humanity

Thanks for sharing Chris Edwards….

Bruce Lee: The Inevitability of Success

I have no doubt that every sports star has a similar story, but when you listen to Jessica, you come to understand how humble she really is…

School yard to sports star with Jess Bibby

Coaching

You don’t have to be a Massage Therapist to get something out of the MTDC.  If you think you do, you are going to miss out on a heap of quality information that can easily be transferred across to any industry.

How Can You Change Client Expectations In Order To Be Most Effective?

How will affect your team or athletes…

Caffeine could be headed to World Anti-Doping Agency’s prohibited substance list

Plyometrics.  What do you know about them?  Do you know how to coach them?  Do you actually know what they are?  Let the team from CSP show you the way.

7 Random Thoughts on Plyometrics

Started Reading

This is such a great book, and one that every coach worth their salt should have read, and have on their shelf.

Periodization Training for Sports

Week ending 24th July 2016

Wow.  The second installment already.  How the time flies.

This week I have taken the liberty is sorting them into sections:

  • General health and Fitness
  • Mental health
  • It’s all about building habits
  • Strength training,
  • “How to”
  • Diet and Nutrition
  • Movement and mobility
  • Miscellaneous section.  After all, the world can definitely do with more miscellaneous.

General Health and Fitness

http://www.niashanks.com/bullshit-health-fitness/

http://www.vox.com/2016/5/10/11608064/americans-cause-of-death

Mental Health

http://www.dailymail.co.uk/tvshowbiz/article-3696735/Elizabeth-Cambage-reveals-mental-health-battle-prepares-head-Rio-Olympics.html

http://www.sbs.com.au/topics/zela/article/2016/07/11/last-cut-deepest-dealing-being-left-team

It’s all about building habits

http://jamesclear.com/domino-effect

http://jamesclear.com/akrasia

Strength Training

https://gmb.io/periodization/?utm_campaign=16%2F07%2F19+-+Periodization+Fixed+%28wKJW5q%29&utm_medium=email&_ke=YWRyaWFuZGF5NjlAZ21haWwuY29t&utm_source=Newsletters+%28Active%29

“How to”

http://www.healthylivingheavylifting.com/deadlift-zero-to-hero/

Diet and Nutrition

https://authoritynutrition.com/8-ways-to-boost-testosterone/

http://www.bodyforwife.com/why-your-diet-is-doomed-to-fail/

http://www.abc.net.au/news/2016-03-17/quiz-what-does-six-teaspoons-of-sugar-look-like/7086790

https://authoritynutrition.com/9-benefits-oats-oatmeal/

http://well.blogs.nytimes.com/2016/05/12/making-what-you-eat-a-core-part-of-high-school-sports/?_r=1

 

The Skinny on Dietary Fat: Which are "Good" & "Bad"?The terms “good” and “bad” fats are thrown around daily in the…

Posted by Joseph Agu: Elite Nutrition Coaching – ENC on Thursday, July 14, 2016

Movement and Mobility

https://www.linkedin.com/pulse/ilio-tibial-band-please-do-use-foam-roller-andrew-franklyn-miller

Miscellaneous

Electric shock football looks like fun󾌴TAG a mate who would love to do this!

Posted by Free Bets on Thursday, July 14, 2016

 

 

 

 

 

Fading away

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“My god!!!  What have you done?  Are you not well?  If you keep going, you will end up in the hospital!!” “Don’t you think you are taking this exercise thing a little too far?  Look at you, you are fading away?”.

Why do people use the phrase “fading away” to friends and family who have lost a significant amount of weight, or have made some serious changes to their lifestyle?  After all, isn’t being healthy, the main aspect of life.  Do you think YOU have the right to make that call.  If you were so seriously worried, wouldn’t you talk to their trainer and ask for their knowledgeable thoughts.  Better still, seek some expert advice from a doctor (No Dr Oz does not count as advice!!!!), or an another health professional, explaining to them the situation.  They may want to reach out to their fitness professional, or even want to see the individual.  But don’t be too judgemental when they take a look at you sitting their in front of them, and question you about YOUR health aspects.  Maybe, just maybe, you are a little jealous of their success and want to bring them down a peg or two?

Most of the time, this person has finally said “enough is enough”, and got a small hold on their life.  They no longer see food as something they shouldn’t eat, or want to waste a day or a weekend recovering from another alcohol and food coma.  They may have had enough of the late nights, lack of energy or had a health scare.  Whatever their reason, we should be embracing it, Embracing their new-found look on life, on health, and on their “why”.

To me, this not only makes the individual feel ashamed, but also may have a longer lasting effect on their goals. To me fading away indicated an illness, a sickness, where anorexia nervosa springs to mind, and should not be aligned to someone gaining muscle and losing body fat. A person who is fading away, most will try to hide their illness.  Baggy clothing.  Heading to the toilet straight after dinner.  They may not be outgoing.  They may not want to talk about what is happening. Take a close look next time you want to tell someone they are fading away.  What can you see?  Can you see dark, sunken eyes.  Can you see clothes not fitting properly, and falling off their body?  Or can you see muscle definition, a change in their food choices and words.  Someone who has lost a great deal of weight, and replaced it with muscle, will be full of vitality, and want to tell people what they are doing, and how they are doing it.

Please keep this in mind next time you want to tell someone they are fading away.  Maybe, it is the mirror you need to look into, and think about what YOU need to change.

Next post will on happiness, and what it is that makes you happy.

Until then, remember, strength is the secret sauce.