Whey protein is used to help improve and promote the growth of lean muscle mass. Whey protein is considered a complete protein, because it contains all nine of the essential amino acids. Whey protein concentrate: contains low levels of fat and carbohydrates Whey protein isolate: are processed to remove all of the fat and lactose from the whey. Whey protein isolates are usually 90% protein. Whey protein hydrolysate: is considered to be the predigested form of whey protein, because it has already gone through a partial hydrolysis. Whey protein hydrolysate doesn’t require as much digestion as the other two forms of whey. Taking whey protein is a convenient way to add extra protein to your caloric intake or to use as a meal replacement. Whey protein concentrate is the cheapest of the three different types of protein and it contains more of the beneficial nutrients that the body needs.
L-Carnitine is a popular non-stimulant amino acid that is included in many fat burner, pre-workout and thermogenic products. L-carnitine is an amino acid that is produced in small amounts in the body. You can get L-carnitine from good protein sources like beef, chicken, fish and. You can also get L-Carnitine supplements in capsules, pills and liquid. L-Carnitine transports fat cells throughout the body to be used for energy. That extra energy gives you the ability to train for longer periods of time and to have more productive workouts. L-Carnitine also helps to improve circulation, which helps to get blood flowing through your body at a faster rate. Because L-Carnitine plays a major role in energy production, a lot of athletes take it to help improve endurance and to enhance their athletic performance.
Branched Chain Amino Acids BCAAs are the essential amino acids leucine, isoleucine and valine, which comprise around 35% of your body’s muscle protein. They’re “essential” because your body doesn’t make them on its own, so you have to get them from food and supplements. Like other amino acids, they’re the building blocks of protein, but these aminos may also help preserve muscle glycogen stores, which fuel your muscles and minimize protein breakdown during exercise. BCAAs fuel your skeletal muscles during training, which can help give you the edge you need to work through extra sets and reps. Supplementing with BCAAs helps preserve your stores of glycogen, which is the primary fuel your muscles use for energy production. This means your body has a reliable energy source to tap into while you work out, which can keep you going. Abundant glycogen stores keep your body from breaking down muscle protein for energy instead. BCAAs can also help enhance muscle protein recovery after your workout, especially when you consume them with carbs. BCAA supplements can be consumed before, during and after exercise. Whey protein drinks provide the complete spectrum of all three special aminos. For optimal results, use them in conjunction with a healthy and balanced diet
Patellar Tendonitis Jumper’s Knee Patellar tendonitis is inflammation of the patellar tendon. This is the tendon that attaches the knee cap to the shin bone, and is critical in straightening the leg and slowing the knee down during bending or squatting. Patellar tendonitis can range from a slight inflammation and microscopic tearing of the tendon to a complete rupture of the tendon. Tendonitis can develop after a sudden increase in either the amount or intensity of activity, or after a direct blow to the knee or patellar tendon. This is a common injury among athletes who participate in sports that require repeated jumping, kicking, sprinting and quick cuts. Patellar tendonitis is also common in individuals with weak quadriceps, tight hamstrings and or flat feet. For most individuals, the first sign of patellar tendonitis will be pain in the front of the knee. Tenderness can occur just below the knee cap. If this does happen, the athlete should stop all activities that may be the cause of the symptoms. To help reduce any pain or discomfort, ice and anti-inflammatory medications may be very helpful in the initial phase of treatment. If symptoms are severe, a knee immobilizer may be recommended by your physician. Once the symptoms have improved, the athlete should begin exercises to improve range of motion and flexibility of the quadriceps and hamstrings. Once flexibility and range of motion have started to improve, strength and conditioning exercises should be added to the rehab program. The athlete should be able to complete all exercises without pain, before they are allowed to participate in their sport again.
Lacrosse requires a lot of running and aggressive change of direction with frequent high intensity accelerations and deceleration throughout the course of the game. This requires the athlete’s body to be strong enough to support these types of movements without sustaining major injuries. Because of the contact involved in the sport, athletes need to be strong enough to deliver as well as absorb any collisions that he or she may encounter. Adding strength training to your weekly routine will help you take your game to the next level. Regardless of the position that you play, improving your strength, power, and explosiveness will allow you to be successful as an elite athlete. Building a strong foundation will allow your body to handle the physical stress of each practice and game more efficiently. Lifting weights, allows your tendons and ligaments to become stronger. Strengthening your muscle attachments will also help increase your bone density and both factors will aid in injury prevention. Since lacrosse is such a stop and go sport, having an explosive first step helps you capitalize on any game situation. When sprinting, the increase of power will allow the athlete’s foot to strike the ground with more force, which creates quicker turnover and a faster athlete. An athlete who follows a well designed program can prevent or eliminate muscle imbalances as well as strengthen tendons and ligaments, which lead to fewer injuries. A well designed program should address the individuals needs, injury history, muscle imbalances, and the demands of the sport. Most people don’t realize that getting an athlete’s legs stronger through exercises such as squats and lunges is the quickest way to make an athlete faster. A powerful athlete is one who can jump higher and accelerate faster than his or her competition. In addition, strength training helps to reduce injuries and aids in a faster recovery should an injury occur. An athlete who works hard and follows a strength and conditioning program will display more confidence on the field because of their improved performance in the weight room. As the level of competition improves from youth to […]
The female athlete triad is a serious concern for active women and girls who are driven to excel in sports. It involves three distinct, but interrelated conditions. They are disordered eating, amenorrhea and osteoporosis. One of the main causes of the Triad is an energy deficit, you have a situation where an individual isn’t consuming enough calories to support the amount of training or exercise that they are doing. This type of activity could lead to disordered eating, menstrual dysfunction and low bone mass formation. Anyone can be affected by this, but it’s most commonly seen in girls and women who participate in sports or other activities that require leanness or a low body weight. Under pressure to lose weight some individuals may resort to unhealthy weight control methods to help them achieve a certain body weight or look. Some of the unhealthy weight control methods that may be used are as follows: restricted food intake, self- induced vomiting, consumption of appetite suppressants, diet pills and laxatives. There are warning signs that if they are noticed early enough could help someone deal with their disordered eating. Fluctuations in weight loss, excessive leanness or a rapid weight loss, avoiding team meals or choosing to eat by themselves and a preoccupation with weight and body image, exercise or training in addition to training for their particular sport or event, these are just a few of the warning signs of disordered eating. Amenorrhea is the loss of menstruation. In primary amenorrhea, the individual has not experienced her first menstrual period by age 15. In secondary amenorrhea, the athlete misses three consecutive periods. The prevalence of amenorrhea among athletes tends to be higher than for non-athletes. Amenorrhea has become so common among female athletes that sports personnel and the athletes themselves sometimes think of it as normal. Because amenorrhea is viewed as normal to some athletes they are reluctant to report it to their team or family doctors. Any athlete who has been without a menstrual period for three months should be referred to a doctor for an evaluation. Amenorrhea related to sport participation […]
I reached out to a few of my colleagues who are strength and conditioning coaches at major college programs around the country. I asked them, what is it that they look for when recruiting female athletes entering their programs. Majority of the coaches said it’s not about how much weight these young ladies can lift, pull, or carry. They’re more concerned about them being fit, mobile, and to have a solid level of conditioning. Of course, if she has participated in a strength and conditioning program prior to entering college, her chances of being able to participate sooner and compete on that level will be increased. As far strength training is concerned coaches would like to see their athletes be able to perform some of the basic strength movements such as, front/back squats, dead lifts, bench presses, and pullups. Being able to do these movements and doing them with good form and as well as going through a full range of motion is very important. Once an athlete is capable of performing these movements correctly, then and only then will weight be added to the movement. Some of the coaches have also expressed concern about the athletes having some level of base conditioning. Prior to entering college, they should have participated in some type of speed, change of direction and plyometric program. The last thing any athlete wants to do is to show up for training camp and not be in shape.
The Importance of Nutrition for Athletes For athletes consuming the appropriate types of nutrition is just as important as your training sessions and the amount of time that you spend practicing your particular sport. As an athlete without the proper fuel and nourishment that your body needs, you will not be able to obtain your full athletic ability and will be more susceptible to fatigue and injury. In order to realize the full benefits of a performance training program, you need to consume a diet that is nutrient dense and is consumed every three to four hours. Your meal plan should consist of balanced portions of Carbohydrates, Fats and Proteins. The amount of time and energy that an athlete puts into their performance, will only be as good as the type of food that they’re using to fuel their performance. One of the main factors for the onset of fatigue during competition is the reduction of carbohydrates from an athlete’s diet. Carbohydrates provide our bodies with the energy that we need to perform during our chosen sport. Without consuming the proper amount of carbohydrates prior to and during competition, your body will run out of fuel and shut down regardless of how well the athlete may be trained. This can lead to cramping, dizziness and fatigue, which could cause the athlete to miss time from his or her chosen sport.
Unique Personal Training 12 Week Baseball & Softball Strength & Conditioning Program All training sessions will take place at Unique Personal Training in Wilmington, Delaware All sessions are one-hour long Individual sessions are $60.00 Small Group rate available groups of 2-6 athletes $40.00 per person, per session Each individual will individual will receive an initial Assessment and Evaluation The evaluation will consist of a functional movement screen to assess muscle imbalances and inefficient movement patterns. Assessing movement patterns in athletes is the best way to enhance performance development. This assessment will allow me to observe and prepare proper programing for each individual athlete. The athlete will also be tested in the squat, bench, deadlift and pullups. The results of these lifts along with the movement screen will allow me to: Develop a program that will address all of the athletes’ strength and conditioning needs Build a baseline level of total strength to create a foundation for future athletic development Program Focus will be on: Good form and technique for all lifts and movements Core and hip stability to increase muscular power output, which will result in an increase in bat speed Improved scapular development and strengthening to increase throwing velocity Unique Personal Training 3300 Concord Pike-Suite #7 Wilmington, DE 19803 firstname.lastname@example.org www.uniquepersonal.training (302) 494-9261
Overuse Injuries in Young Athletes Participation in youth sports can be an enjoyable experience for children and adolescents with many potential benefits. It offers opportunities for peer socialization, the development of self-esteem, leadership qualities, and also promotes health and fitness. However, the increasing highly competitive nature of youth sports has fueled trends of extensive training, sport specialization, and participation in large numbers of competitive events at young ages. Consequently, overuse injuries and burnout have become common. Burnout is basically a result of overtraining or overreaching for these young athletes. Burnout can also cause chronic stress that may result in the young athletes’ desire to stop participating in a sport that they once loved. The athlete then withdraws from the sport. There is data that suggest that athletes who specialize in one sport early in their careers, tend to withdraw from that sport because of injury or burnout from the sport. This could be a result of continuous participation in practices, games, camps, tournaments and other activities associated with the chosen sport without any time off for rest and recuperation throughout the year. To help reduce the chances of burnout, there should be more emphasis placed on skill development and not competition. Getting young athletes involved in pre-season strength and condition programs, as well neuromuscular programs will help with reducing injuries to the lower body. Most of all just limiting the amount of time that a young athlete spends participating in one sport will pay huge dividends. First of all it will allow the athlete to rest and also address any injuries that may have occurred during the previous season. This time could also be used for the athlete and his or her parents to decide if this is the right sport for them or if participating in another sport could be beneficial for their long term success.