5 ways alcohol wreaks havoc on your training

While many athletes enjoy drinking for social reasons, there are certain realities about alcohol and its effect on your body. Aside from overall health effects of alcohol ingestion, many athletes are unaware that alcohol consumption affects performance and recovery too. Here is how...

1. Alcohol dehydrates
Alcohol is a diuretic, which means it increases fluid losses in the body by blocking the normal signaling cascade that tells your body to hold on to fluid. Instead your kidneys continue to produce urine. This puts athletes at risk for dehydration, heat illness and muscle cramping.

Why carbs are bad...and good

Low-carbohydrate diets are all the craze. On a weekly basis athletes are telling me they limit their carbohydrate intake because "carbs are bad". I should really create company shirts that say "I [heart] Carbs" (similar to those I [heart] NY shirts). It is a shame that carbohydrates get such a bad rap. However, it is an even bigger shame that often athletes don't really know what these nutrients are for, in what foods they are found or why cutting them is a good or bad idea.

What they do
Carbohydrate (or sugar) is a source of quick energy for your body. When not slowed down by fiber, fat or protein, pure carbohydrate can be absorbed into your system and utilized for energy very quickly (15-20 minutes). This is why the calories in sports drinks, gels, gu's, chews, etc. are 100% from carbohydrate. The point of these products is for them to get out of your stomach quickly and to your muscles where you can actually utilize them. The interesting thing about an exercising muscle is that the higher the intensity of the workout, the more it relies on carbohydrate for energy.

Football: Fueling for the Playoffs

Happy November!

One of my favorite fall sports has got to be football. Whether it’s high school, college, or professional-level, I just can’t say no to the smell of burgers at the tailgate, the sounds of crunching pads, and seeing amazing plays in person like The Little Giants in 2010’s infamous MSU-Notre Dame game (sorry - had to throw in my alma mater there - click on the link to watch).

This time of year, most high school and collegiate players are looking toward regional and state or conference and bowl games. It’s not too late to use performance nutrition to play your best during these important games. Here are some tips to help you arrive at these last practices and games ready to finish the season strong:

1.       Drink up! No matter what your position, you’ll be more focused and energized if you are properly hydrated. Try carrying your own water-filled sports bottle during day, then fill with your preferred flavor of sports drink during practice so you know you will actually drink it. Take at least a couple gulps of fluid on each break or whenever it is offered by your staff. Weigh yourself before and after practice and drink 20 ounces of fluid for every pound of weight lost during practice (and with all those pads on – total weight loss through sweat can be high!). Your goal should be straw-colored urine THROUGHOUT the day.

2.       Eat at regular intervals. Many football players go to class all day and don’t practice until the afternoon or evening. Don’t arrive to practice with hungry muscles. Try to eat every 3-4 hours. Your plate should be 1/3 filled with sources of carb such as bread, pasta, rice, or potatoes; 1/3 filled with sources of carbs such as veggies and fruits; and 1/3 filled with lean proteins such as poultry, lean beef, tuna, soy, fish, eggs, nuts, and protein. Be sure to eat a snack consisting of carb and protein prior to practice (try a bagel with peanut butter, yogurt with a banana, or handful of pretzels and a cheese stick) and eat within 30 minutes of finishing practice: try an energy bar, banana, or tortilla chips with a sports drink.

3.       During games, along with following pre- and post-workout guidelines before and after games, be sure to refuel at halftime – even if it’s just a sports drink. If you can take in food, stick to foods you tolerate – good ones often include crackers, pretzels, bananas, or raisins.

Think a supplement will give you the extra edge? Think again! Most supplements have shown no performance edge in clinical studies and some may actually cause harm due to dangerous ingredients not always indicated on the label. Before you reach for a pill or a powder, make sure you are following the guidelines above.

Be Extraordinary,

RDKate