1. Drink up!
No matter what week of the training schedule you’re on, practice proper hydration. Place heavier emphasis on downing drinks when you’re in warm, humid environments. Here’s a good rule of thumb: whatever half your body weight is, consume that many fluid ounces every day. Water is your best option, except during longer bouts of exercise, when a sports drink, like Gatorade, is perfect.

2. Eat consistently
You can’t afford to skip meals throughout the day. You need to maintain your energy levels for training and recovery. Develop a regular eating plan that has you fueling up five to six times throughout the day, including before and after workouts.

3. Eat a balanced and varied diet
Each food group provides specific nutrients needed to support your training. For example: breads, grains, cereals, pastas and starchy vegetables load you with carbohydrates, which fuel activity; meats, poultry, eggs and low fat dairy products have valuable, complete proteins, which prevent muscle breakdown and speed recovery. Fruits and vegetables contain beneficial phytonutrients and antioxidants, which fight the free radicals your body produces during heavy training. As the training program intensifies, increase your antioxidant intake to combat the added stress on your body.

4. Pre- and Re-Fuel
The most important eating periods are before and after exercise. Consuming carbs and a small amount of protein before helps you perform and reduces muscle damage that occurs as a result of training. No longer than 45 minutes after a workout, refuel with a minimum of 15 to 20 grams of protein and 45 to 60 grams of carbs to restore glycogen levels and facilitate recovery. You can slightly increase or decrease your carb intake based on the intensity and duration of a particular workout. A protein shake can be a convenient post-activity option, if taken in combination with carbohydrate-rich foods.

5. Eat enough quality calories
This tends to be the most neglected nutrition goal. The main objective of Fitlife’s training plan is to improve strength through a combination of explosive work and weightlifting, which means you need more total calories than in-season. As calories increase, so will protein intake. You need to make sure that the protein comes from quality meals and snacks—rather than consuming straight protein.

You can fulfill your caloric needs by spreading meals throughout the day

Ask a Fitlife Trainer how our customized Meal Plans can help get you the results you want.

That the guidelines for when an athlete can perform weight training has changed over the years?

A number of years ago youths were deemed ready to initiate strength training when they began to develop secondary sexual characteristics, such as a deeper voice and facial/body hair in boys, and wider hips and breasts in girls. These changes usually coincide with the arrival of the so-called “adolescent growth spurt.” It had been believed that doing any strength training prior to this developmental stage would damage the growth plates and thus, impair or “stunt” growth. While these fears were certainly well intended, it turns out that they are unfounded.

There’s no clear-cut line for determining an appropriate age to begin lifting weights. Research has shown, though, that children as young as 10 can participate in strength training without risk of injury. Caveat: It’s of utmost importance that the strength training be supervised closely by competent and qualified individuals. Also, before strength training is permitted, a youth must be able to stay focused and follow directions.

Speed, Agility & Strength Training

Still have a few more weeks until your season starts?
Want a workout that will compliment the workout you are already doing?

Sports Performance Training…just for those athletes “In Their Season”

Call the location nearest you to get started!
Ewing, NJ – 609-882-0054
Newtown, PA – 215-968-3737
Ivyland, PA – 215-322-1499

Because every year there are 200,000 ACL injuries…many that could have been avoided with Performance Training.  Do you know how to keep your athlete clear of ACL injuries leading to doctor visits, surgery and months of rehab?  Copy and paste link below to find out more!

http://sportsmedicine.about.com/od/injuryprevention/a/ACL_prevention.htm