Good Nutritional Habits for Student-Athletes

Posted by Grace Anne D'Amico on Jun 14, 2017 9:11:41 AM

Nutrition is one of the most, if not the most, important aspects of being an athlete. The way an athlete treats their body before and after workouts on a daily basis can transform overall performance from being good to great. It is imperative to take time to prioritize and plan nutrition in order to keep your body healthy and happy!

 

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Topics: Nutrition, Recovery, College Athletes

Monitoring Performance: Planning hydration, nutrition and sleep

Posted by Juan Pablo Reggiardo on May 23, 2017 1:07:40 PM

 

Your athlete is generally only training with you 2-10 hours per week. This leaves over 160 hours left in each seven day week for them to be negatively impacting their body and their training. With this in mind, the most important thing you can do as a coach is to educate your athletes on the different processes they can control every single day that will help them grow and progress.

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Topics: Nutrition, S+C, Sport Science, Recovery

Delayed Onset Muscle Soreness (DOMS) and How It Affects Performance

Posted by Shelley Harper on Apr 4, 2017 11:05:00 AM

I will never forget my first workout in high school, my first jump-rope circuit workout in college, or my first half Ironman triathlon race. I remember these workouts/races not because of how I felt that day, but because how I felt in the days to follow. During that time, I was so sore that even rolling over to turn my alarm clock off was difficult. This pain wasn’t a result of a poor night's sleep, it was DOMS-Delayed onset muscle soreness.

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Topics: S+C, Recovery

Vitamin D: A Key Player in Bone Health, Sports Performance, & Recovery

Posted by Dr. Emily Kraus on Feb 13, 2017 9:44:02 AM

 

With the high amounts of snow and rain this winter, it’s been especially challenging to get outdoors, raising an important question: are you getting enough Vitamin D? Studies have found that 56% of athletes have inadequate Vitamin D levels.1 Vitamin D, commonly referred to as the “Sunshine Vitamin” is not only essential for normal body function, but new research on athletes demonstrates an important role in sports performance and injury prevention. This article will focus on how athletes acquire and metabolize Vitamin D, its effects on performance parameters, bone health and immunity, and the controversy of optimal levels and supplementation. 

 

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Topics: Nutrition, Sport Science, Recovery

Customize your Recovery: Elite Club & High School Athletes

Posted by Megan Fischer-Colbrie on Jan 19, 2017 8:00:00 AM

Elite athletes train differently at the club / high school, collegiate, and professional levels. Training also fluctuates within each season, ranging from heavy conditioning phases to strength phases to speed and power phases.  Your recovery methods at any given level or time of year should reflect your current training. In this series of posts, I will discuss the primary differences in recovery methods for high school, collegiate, and professional athletes based on factors such as training habits, lifestyle, age, and body composition.

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Topics: Recovery

Take Your Shot at Greatness: Recovery

Posted by Megan Fischer-Colbrie on Jul 19, 2016 2:49:43 PM

Recovery is one aspect of sports that separates the elite athletes from the rest. The best athletes dedicate time and attention to their recovery, not just in the minutes following competition or training but also in the other 20+ hours of the day. Proper recovery demands a multifaceted approach ranging from the passive components like sleep and stretching to active components of rehydration, refueling, and foam rolling. To be successful, you must treat your recovery with the same attitude as in training: set goals and be consistent. Let’s touch on the primary pillars of recovery that you’ll use to hit peak performance day after day.

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Topics: S+C, Recovery

How to Avoid Athlete Burnout & Overtraining Syndrome - BridgeAthletic

Posted by Dr. Emily Kraus on Jan 7, 2015 8:04:00 AM

Game day is why athletes play the game. It's the most fun part of any sport - the competition, the bright lights, the opportunity to showcase your best when it's critical. However, the offseason and the pre-season can be long and grueling, espeically if your season only lasts 3 months out of the year. Through such a stretch without the thrill of competition, it may seem impossible to avoid what many athletes refer to as staleness, burnout, chronic fatigue syndrome, or what clinicians define as overtraining syndrome (OTS).1

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Topics: S+C, Recovery

5 Ways to Accelerate your Recovery | BridgeAthletic

Posted by Nick Folker on Sep 3, 2014 8:23:00 AM

 

When training and competitions are at the top of your priorities, your recovery is essential. For the 19-20 hours in the day that you don't spend training, you have complete control over your recovery and how well you treat your body. Especially before school gets busy, you have the time to devote to proper sleep and nutrition. Let’s take a look at five specific changes you can make to your daily routine that will help to accelerate your recovery!

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Topics: S+C, Recovery

3 Ways to Recover and Refresh Post-Season

Posted by Megan Fischer-Colbrie on Aug 12, 2014 9:23:00 AM

With Junior Nationals, Futures, & Sectionals fast approaching, many athletes will soon reach the time of the year for rest and recovery. In this narrow window of time between the end of long course season and the beginning of short course, learn how to maximize your time off by mentally and physically recharging. Here are a few tips to make the most out of your post-season.

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Topics: S+C, Recovery