Want the Most Out of Your Sports Performance

To get your most optimum sports performance out there on the field or court.  When winning is on the line, make sure good nutrition is on your side.  All athletes face the pressure of workouts, training, practice and to be at their peak performance during games.  Have you noticed watching sports usually by end of game most are tired? There are a few who aren't but some are resting their hands on their knees bent over.  A secret weapon all athletes should know about is protein!!! I am so happy to introduce you to this if you don't know the secret already.  You can and will gain an edge over your competition!! This is not just for body builders anymore.

Why protein? Protein is a major building block to help repair and build your muscles.  It is a power house, the fuel for your strength, power and endurance.  This one little thing can bring a huge change to your playing abilities.  Why? Our bodies don't store protein well so we need continual replacement for repairing our muscles breaking down and building the new muscle tissue up.  I can assure you our meal replacements are high in protein, balanced with healthy amounts of carbohydrates and fats as well as vitamins and minerals.

One or two hours after a workout or training is when your muscles need protein the most.  The body is acutally craving protein for muscle recovery.  A protein that is high in branched amino acids (BCAA) is the highest on your body's list of wants.  The amino acids in our blood plasma is what will support the muscle recovery and growth.  Whey protein is rich in BCAA's, an excellent source to add to your post workout recovery.

In our athletes pack we offer IsaPro Whey Protein (one scoop) + Isalean Shake (one and half scoops) provides a whopping 35 grams of protein per serving.  This extra protein along with the nutrients in our shake will pack a very powerful punch for our muscles.  You can also add a little fruit or one of our other recipes and you will begin to look, feel and see a difference!!! Consistency is key with everything in life, stick with a routine and you get results.

Nutrition Plan for Football

Eating is just as much a part of training as lifting, running and learning plays. Whether you're a quarterback or a lineman, you need to fuel adequately to train well, recover quickly and increase endurance. 

Specific nutrient requirements are based on your body size and position. What works for one player may not be the best strategy for someone else. But, all players can benefit from the following guidelines:

Organize the food on your plate into a peace sign. Break your plate into thirds, placing a protein in one third, a starch [rice, pasta, potato] in a second, and a fruit and/or vegetable in the last.

Consume at least three meals per day with snacks between. Try to eat every four hours. Your daily caloric total should range between 20 to 25 calories per pound of body weight.

Skipping breakfast is not an option, especially when you have early morning practice or lifting. If you’re not overly hungry, try a lighter alternative such as a milk shake, yogurt, cereal or fruit, or even a sports drink and sports bar.

Take breaks to rehydrate. Drink early and often to sustain performance. Consume fluids during training sessions, and follow these guidelines:

1. Gulp, don’t sip.
2. Swallow fluids; don’t spit.
3. Drink, don’t pour on your head.
4. Do not over drink. Don’t come to a training session with a gallon jug of water. Consume fluid as the guidelines suggest: 20 oz one hour before; and during, consume based on your sweat rate (see below).

Football is a game of strength, speed and stamina—so you need to eat enough carbohydrate to fuel your muscles and brain during activity. Every meal or snack should contain carbohydrate-rich foods, such as bread, bagels, tortillas, rice, pasta, quinoa, barley, potatoes, corn, fruit, vegetables, juice, crackers and pretzels. Likewise, you should also consume protein for muscle growth and a healthy immune system. Try eggs, jerky, nuts, peanut butter, baked beans, bean dip, chicken, turkey, beef, pork, fish/shellfish, tofu, low fat milk, yogurt and low fat cheeses. You can measure your daily protein intake using the following formulas:

Minimum grams: 0.6 x body weight [pounds]
Maximum grams: 0.9 x body weight [pounds]

Pre-, during and post-training guidelines

1 hour before

Drink 20 oz of a sports drink or water with a small amount of carbohydrate, such as a handful of pretzels or cereal or a granola bar Include some protein such as ¼ C nuts, a few pieces of jerky, an 8 oz low fat yogurt, or 12 oz of low fat chocolate milk

During

Drink enough fluid per hour based on your sweat rate, which you can determine with the formula below:

1. Weigh yourself before and after exercise. Try to weigh in wearing as little clothing as possible
2. Keep track of the number of ounces of fluid you consume during exercise
3. Subtract your post-exercise weight from your preexercise weight, then convert it to ounces [16 ounces to a pound, so if you lose 2 pounds during exercise, you have lost 32 ounces.]
4. To get your hourly sweat rate, add the number of ounces of fluid lost to the number of ounces of fluid consumed. Divide the sum by the number of hours you exercised

Example
Pre exercise weight = 190 pounds/ Post exercise weight = 187 pounds
Difference = 3 pounds [48 ounces]
Amount of fluid consumed during exercise = 20 ounces
Number of hours of practice = 2

48 + 20 = 68 ÷ 2 = 34 ounces of fluid required per hour

• Alternate between sports drink and water

15 minutes after

Replace sweat losses by drinking 24 ounces for every pound lost during practice. If you’re a salty sweater, consume a sports drinks and salty foods instead of sweet items. Try:

• A high carbohydrate sports bar with 300 to 400 calories
• A few pieces of jerky and a handful of pretzels
• A peanut butter sandwich
• 2 large handfuls of trail mix

Sample daily menu

Breakfast

2 eggs
2 slices whole-grain toast with butter or margarine
1 slice ham
12 oz low fat milk or 8 oz yogurt
8 oz juice
12 oz water

Lunch

Sandwich on a hoagie roll
5 slices lean meat [e.g., turkey, ham, lean roast beef or a packet of tuna]
1 slice cheese
1 piece fruit
Crackers, pretzels or baked chips [2 handfuls]
A granola bar or a low-fat muffin
12 oz water and 12 oz milk, juice or water

Dinner

8 to 10 oz lean meat, poultry or fish
2C pasta, rice or potatoes, with some fat added
2C vegetables (cooked or in a salad) with some fat added
1C light ice cream, frozen yogurt, sherbet, sorbet or pudding
12 oz milk or juice

Evening Snack

Sandwich made with whole-grain roll or bread, 4 slices turkey breast, lettuce, tomato, mayonnaise, pickles
20 oz water

Our Young Athletes Nutrition

As parents we want what is best for our kids.  We want them to not only have the best opportunity but be the best.  But do we help in convenient ways or inconvenient ways? I am talking about nutrition here not training or camps.  Do you spend countless minutes on preparing healthy nutritious foods for them to eat daily? Their bodies are growing every second and what do we actually offer to help them on that journey?

It has become a time of fast and convenient with both parents working.  Or we are at the store and we see a sweet or sugary snack and think “oh he or she would love that” so we throw it in the cart not thinking my child just had fast food in between practices this week.  What if there was a way that was convenient and healthy? What if you could find a good nutritious product that covered both areas and maybe you could teach them to actually make it themselves??

IF can educate ourselves and teach by example we can give them the proper nutrition for their growing bodies.  How many hours a day does your child or even you train in the gym or practice field? We all can see that we need water to replenish the sweat that pours out of us.  Do you or your child find they don’t have the stamina to finish a whole game without stopping? Or tournament day when there is one game after another how do you keep your energy up the healthy way? Do you run to get fast food in between games? Change the situation here, what if you grabbed a protein shake in between games and watched your opponent eat fast food? Who do you think will have energy longer? You will, we all know fast food burns in our body quickly because there is no nutrients to break down.  This being the reason why you are hungry again in about 30 or 45 minutes. 

We at our training facility have been talking with parents about the nutrition needs of our young athletes at home.  Starting the day with a protein shake helps sustain energy but it also helps their young muscles grow, form and develop.  Grab a protein bar during the day for a quick snack instead of sugar.  If you are training to develop a body that is toned and a powerhouse why would you feed it sugar and chemicals that won’t give you results?  Parents if you are looking to lose some pounds make a shake in the morning with your child(ren).  You will see results and you will find you are not as hungry during the morning hours. 

Need ideas for protein shakes? We put frozen yogurt (ice cream isle at store), add berries, peanut butter, ice and a little chocolate syrup.  What kind of protein? We have used whey protein and I love our Isagenix vanilla protein. (Contact me if you would like to try a sample and I will get one to you).  We have put used orange juice, our orange fizzy sticks for energy, and frozen yogurt or milk with ice to make a orange dreamsicle flavor. The creations are endless and fun. 

**I love our Isagenix protein powder because it hides all your amino acids and vitamins in it.  It doesn’t taste bad at all!! A great way to get these in our bodies and our kids bodies to help keep us healthy. 

Convenience can happen with a little bit of a change.  It doesn’t have to taste nasty either and we can do what is best for us all.  Our food products have changed, it is not like it use to be.  Many times I find that it has tons of pesticides, poisons, or modified chemical changes in it.  Our daughter has turned our household upside down with researching.  She has a food allergy to wheat and I have found more and more research on how much our food is being chemically altered.  She is one and she even drinks the protein shakes!!! Make a conscious decision to start to fuel your body and your child’s body with maximum nutrition.  Especially if they play sports!!     

Do You Have A Mom Body?

Do You Suffer From A Mom Body?
What in the world is a mom body? I myself a mom of 3 kids and 2 step-children I often feel like I have a moms body.  My definition of a mom body is you are just getting by day to day.  There is no exercise other than what you can squeeze in (usually doing laundry, chasing after the kids, housework). There are no more hair appointments to get your highlights done and no nail appointments to treat yourself to something pretty. That added baby weight is something you want off now not nine more months down the road.   You want to have a body more toned and healthier but what you see is a child or baby attached to yourself.  Does this happen to you? You make an appointment and it interferes with baby sleeping or you have too much to get done?   I don’t know about you but when I had a newborn it was a big accomplishment to get into the shower by 5pm some days.
So what can we do about this mom’s body? Small things everyday will lead to bigger changes down the road.  I have heard many moms talk first about the baby weight they gained during the pregnancy.  Well let’s see if we feel like we don’t have the time to exercise then the next easiest thing to do is look at what we are putting in our mouth still.  Do we really need that ice cream, pizza, cheeseburger, candy we craved during the pregnancy still?  When I got pregnant with my son I gained over 60 pounds, I ate everything and this tiny 5’7” frame could hold the majority of it but I looked different after he was born.  I wasn’t the way I looked before I got pregnant and it bothered me like a knat at a picnic.  I felt tired, I felt down on myself, and my thoughts should not have been on my weight but on my life as a whole.  I began to look at my hand to mouth habits and found ways to cut out the extras to get rid of the extra on me.  My biggest find was I was addicted to those yummy mochas (I still am by the way) but I was drinking 2 or 3 venti white mochas a day.  Do you have any idea how much sugar is in those things? Sugar always turns to fat cells when we have too much for our body to process. I began getting grande’s instead of venti’s, non -fat instead of whole milk and NO whip cream.  In a month I dropped 10 pounds just changing this habit!! Score! I remember being so excited to see results without even having to exercise.  I began to cut out or back on even more, no fast food I convinced myself it made me sick every time I put it in my mouth.  I cut back on my pizza intake and instead of every week we had it once a month.   I drank more water, this is a huge key!! Not only did it improve my weight loss it improved my mood, I had more energy, I could think clearly, water was a huge lifesaver for me after pregnancy.  I was never a big water drinker but that changed.
I also made a chart for myself, an accountability chart that worked wonders. I have always been driven at seeing results and it makes me work harder.  Like when you get upset and you start to spring clean the house you are seeing results in front of you immediately so it gives you an improved feeling.   On this chart I had basically the food pyramid broken down in categories.  For example, I would have on one line veggies 3 servings today, fruit 3 servings today, and water 5 glasses today. I then had lines for exercise such as stretching 5 times a week, cardio 3 times a week, and some weights twice a week.  This jump started my little mom body into action.  I began to have more energy and began finding the time to make my appointments for my hair and nails.  The baby and toddlers magically slept during them or were in pre-school so I had the time to do for myself.
As a mom we often put everyone in the household first and ourselves last.  Then often we begin to feel bad about ourselves and let ourselves go.  We no longer care if our hair is in a ponytail every day, or our roots begin to grow out or we wear sweats to cover us up.  I suggest you start to put yourself first starting today.  Do something small for yourself like stretch your muscles or drink an extra glass of water, this will lead you to more.  The better you feel the more you will get done for yourself and others every day.  Your family will see the benefits to a happy momma and they will benefit also.  You teach your children by example and they will soon follow what you are doing.  One of the biggest gifts you can give to yourself and your family is to take care of you.  Morph into that sexy momma body and feel tons better every day!

Need a Reason to Exercise?

100 Reasons to start exercising today. Can you add to our list? If you can post a comment below….

Because it makes you feel confident
Because it helps you get stronger
Because exercise helps combat depression
Because you’ll feel proud of yourself
Because you have goals you want to reach
Because you’ll feel bad if you don’t
Because you want to move forward, not backward
Because it burns more calories than not working out
Because it improves your heart health
Because you want a great butt
Because it prevents diabetes
Because you want to be a good example to your kids
Because you want to feel good in your clothes
Because it reduces your risk of cancer
Because your body was made to move
Because you want to be an athlete
Because you want to look better
Because it lifts your mood
Because you want to stand taller
Because it reduces back pain
Because it feels good
Because it makes you feel accomplished
Because you spend most of your day on your butt
Because swimsuit season is always coming
Because strong is the new skinny
Because dieting only works so much
Because it strengthens your bones, too
Because it helps you lose weight
Because it allows you to eat more food
Because it’s the best way to spend “me” time
Because it helps you de-stress
Because it’s cheaper than therapy
Because you want a strong core
Because you want to take care for yourself
Because you take pride in your body
Because it strengthens your legs
Because it helps your clothes fit better
Because you want to push yourself
Because you are capable of more than you ever imagined
Because moving your body feels good
Because it keeps your mind sharp
Because it helps you beat belly bloat
Because it helps you sleep better at night
Because it gives you energy
Because you want to stay healthy as you age
Because you want to look younger
Because you want toned arms
Because it improves your balance
Because it burns off last night’s dessert
Because it boosts your immune system
Because sweat is sexy
Because you want to live longer
Because you want to get better at your game
Because you want to catch someone’s eye
Because exercisers earn more money
Because you’re more likely to eat better when you exercise
Because you want to shave time off your running pace
Because you want to breathe easier
Because you want to see the scale drop
Because exercise improves your sex life
Because you are worth it
Because being fit makes everything in life better
Because you promised yourself that you would
Because you deserve a better life
Because it’ll help you drink more water
Because you want to do real push-ups
Because it reduces your health care costs
Because you’ll miss fewer days of work
Because you want to create a new future for yourself
Because it’ll help you like what you see in the mirror
Because it makes clothing shopping more fun
Because you want to look and feel incredible
Because exercising can be fun
Because it’ll give your skin a glow
Because it’s a good way to spend time with your friends
Because it’ll help you prevent the middle-age spread
Because it reduces your blood pressure
Because you don’t want to let yourself go
Because you don’t want to squeeze into an airplane or rollercoaster seat
Because it strengthens your spirit
Because it’s a cheap way to entertain yourself
Because you’ll be able to reward yourself
Because you need a reason to wear those new workout clothes
Because you’re tired of being tired
Because not working out is not going to get you very far
Because it’s a great way to spend time outside
Because you made a commitment to yourself
Because you’re tired of starting over
Because there will always be another wedding, vacation or reunion
Because you’re not a quitter
Because it improves your cholesterol
Because it boosts your metabolism
Because it prevents age-related muscle loss
Because if you can do this, you can do anything
Because a fit body is a healthy body
Because it beats sitting on the couch
Because everyone has at least 10 minutes to spare
Because you want to be stronger than your excuses
Because not working out isn’t working out for you
Because the only workout you ever regret is the one you skip