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Nutrition for High School Athletes

Buy Cheap Diazepam From India Some of the most common questions I field from parents and athletes at our facility involve nutrition.  Rightfully so.  Athletes of every age and ability level that wish to improve their performance need to put some serious consideration into the fuel they are putting into their body.  It’s a cheesy cliché, but the automobile analogy represents this point well.  If you want to perform like a Mercedes or a BMW you have to use premium fuel.  You don’t put E-85 gasoline in a high performance engine.  Food is our fuel and if you want to train hard, recover, and perform at your best, you need to have premium nutrition strategies.

Buy Genuine Valium Uk You may have the best training program in the world.  You may approach each day with focus and intensity.  But if you are not putting the right kinds of fuel into your body, you are not making the gains you should.  I am going lay out a few ground rules I try to stick to when giving advice to high school athletes.  Keep in mind, these are my opinions, and some of them may not be popular opinions.

Food is fuel

Here is the truth.  When it comes to training, it is hard to screw it up with novice athletes.   As long as the exercises are safe, novice athletes will get stronger and more powerful with almost any type of weight training.   The same cannot always be said for nutrition.  It IS possible to make some pretty big mistakes when it comes to nutrition, even with novice athletes.  I want to outline just a few of these mistakes and some, hopefully, helpful advice below.

Buy Phentermine Nz Buy Indian Valium Online #1. Mind the Internal Engine – We all know the high school/high metabolism myth.  How teenagers can put anything into their body and feel no ill effects.  WRONG.  While, aesthetically speaking, these athletes may not demonstrate the external effects most of us are accustom to (noticeable increases in non-lean body mass), it does not mean that internally the engine is functioning properly.  Contrary to what every teenager is wants to believe, it is not all about looks.  We are trying to improve performance not date-ability.  I don’t care how you look in your tank top.  I care about the progress we can make in training.  I guess my point is, step one of nutrition is to put the aesthetics on the back burner, pay more attention to how your body feels, recovers, and adapts and less attention to your ego.

#2. Carbohydrates.  Buzz word of the decade, right?  This is a complex issue, and we don’t have time to really delve into this.  On the surface, I agree that consumption of refined sugars and grains present a formidable problem for the general population and one worth investigating further.  However, in the athletic world, carbohydrates are king.

The majority of sport is fueled by anaerobic energy systems.  Particularly when muscles run low on creatine phosphate (which fuels short burst/power systems) activity is fueled by glucose and glycogen.  Carbohydrates are our primary dietary sources for replenishing glucose and glycogen in our body.  If we want to keep these super important engines fueled, we need a healthy supply of carbohydrates in our diet.  The keyword being healthy.   I do not mean for athletes to finish a training session and go gorge themselves on loaves of French bread or potato chips.  Instead, options such as rice/pasta/oatmeal/sweet potatoes should be included in meals alongside our servings of lean protein/fruits/vegetables.

I know carbohydrates are a hot button issue right now.  Ideologies like the “paleo diet” are spreading like wildfire.  That’s fine.  I think there is a lot of really good information out there, some of it with a lot of merit.  All I am saying is, a high school athlete, who is training with intensity and consistency, who is growing and has an endocrine profile of a raging bull, will be hard pressed to meet their carbohydrate needs simply with fruits and vegetables.   Also, unless you have a diagnosable disease (such a Celiac disease) that limits or inhibits your body’s ability to process grains, there is no reason to go over the top on your diet.  If you have legitimate concerns about your metabolic profile, consult a physician.  (Side note: I really like Rob Wolfe, I think his book “The Paleo Solution” is a quality read.  Rob HAS Celiac disease, You probably don’t.)


http://junction25.com/movie-chit-ozinho-xoror-ao-vivo-em-garibaldi/ #3. Creatine.  This is probably the most frequently asked question I get from male athletes and coaches.  First off, I would recommend doing some of your own research on this as there are conflicting reports and studies on the effectiveness/loading/frequency of creatine use.  I am not a doctor, and any advice I dish out is based off my own education/research/experience.

For most of the population, creatine works.  I know it does, but you need to understand how it works for it to truly be effective.  I wrote an article last week about energy systems.  Hopefully you have been doing your own homework and have been reading up on our physiologic systems.  You remember that high threshold, readily available, creatine-phosphate system (the first one to fire, but fatigues quickly and requires high work:rest ratios to recover).  Well, this powerful system is limited by the availability of creatine-phospate bonds.  By supplementing creatine in our bodies we can make more creatine readily available for binding and thus increase our stores of P-Cr.  With increased stores of P-Cr available, our bodies can perform higher volumes of high intensity work, and our high threshold systems restore themselves more quickly.

In short, all creatine really does is allow you to do more, high intensity work.  It is not a steroid, or a hormone.  Creatine does not directly cause as physiological adaptations.  You still must put in the work.  But if you follow a smart, well organized program, and you train with effort and intensity, creatine will work for you.   There  are some guidelines for how to take it, how much, what to take it with, and when to take it, as well as different loading strategies.  That information is readily available elsewhere, and I don’t want to get into that here.

Nothing earth shattering in here, but I am continually surprised at some of the questions and comments I hear from parents and athletes regarding nutrition.  I am happy to answer them, and to hopefully put young athletes on the right track towards success.  Any questions you might have, please send them our way and we can develop some more discussion about minding our internal engine.  Again, it’s hard to screw up the training of novice athletes, but sometimes I feel like people are TRYING to screw it up.  Some men just want to watch the world burn I suppose.

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