How to properly prepare for your competition? The Tapering Method

     Whether you are a hockey player, football player, power lifter or marathon runner, achieving maximal performance for your competition is critical. In order to achieve maximal performance for your competition you must focused and ready at all times. Competitions can be physically and mentally demanding, so it essential for an athlete to be maximally prepared.

   

 Prior to competition athlete's will reduce their training intensity and frequency to prepare for their upcoming competition. By reducing your intensity and frequency before your competition, this will ensure that your body is fully rested and injury free. This method is referred to as the tapering method. The tapering method is the period in which you are reducing your training intensity and frequency to ensure maximal recovery prior to your competition. The tapering method allows for your body to recover and heal any damaged muscles, tendons or tissues. Research suggests that the tapering phase can start anywhere from 4 days before competition and all the way up to about 20 days before competition. It all depends on the sport or event your preparing for, as some sports and events will require a longer tapering phase, whereas others will require a shorter tapering phase.

     Since the tapering phase allows time for the muscles, tendons and tissues to repair, athletes will usually experience a significant increase in strength, power, and performance ability during this phase. Also, the tapering phase will allow for energy reserves to be replenished (i.e. muscle and liver glycogen). Lastly, research has shown that with proper tapering an athlete's performance for their competition can increase upwards of about 3%. 

What are the Symptoms of Overtraining?

    Overtraining is the attempt to do more work than the body can physically or mentally tolerate. Overtraining can occur when people push themselves to work too hard or too frequently during exercise. Some common symptoms of overtraining include:

•  Declined performance
•  Fatigue
• Muscle Soreness
• Injuries
• Unplanned weight loss
• Change in appetite
• Sleep Disturbances
• Lack of motivation
• Nervousness or feelings of depression
• Irritability or feelings of anxiousness

     However, these symptoms can vary by the type of workout(ex. resistance, aerobic or anaerobic) you are performing. For instance, an individual who engages in an intense resistance training program for a prolong period of time may experience a decline in strength, whereas an individual who engages in a prolonged aerobic program such as running may experience respiratory problems.

What is Protein?

    Protein is a class of nitrogenous-containing compounds formed by amino acids. It is used to yield energy in our bodies and also provide materials that form structures and working parts of body tissues. One gram of protein can yield 4 calories of energy. However, protein is not often used as a source of energy unless your body is in a period of starvation or fasting.

     Many refer to protein as the body’s building blocks because protein is used to repair and build almost all of our structural components in our body (e.g. muscles). There is several function of protein which includes:

•       Protein is used for growth, development and repair of our body tissues (e.g. muscles)
•     Protein is a main component of our cells
•     Protein produces hormones, enzymes and hemoglobin
•         Protein helps control our body’s pH levels 
•     Protein produce antibodies to help protect our body’s against infectious disease
•     Protein can produce energy
  

    Amino acids are the building blocks of protein that are necessary for human growth and metabolism. There are 20 amino acids found in our body that serve many different functions. Of the 20 amino acids, 12 are termed nonessential amino acids because our bodies synthesize them and we don’t have to rely on nutritional intake for their supply. The other 8 amino acids are termed essential amino acids because our body cannot synthesize them. Since our body cannot synthesize these 8 amino acids they become essential to our diets. 

The 25 Best Workout Songs

     

    Are you looking for a little extra motivation or boost in the gym? Well I am here to tell you that music can give you an extra edge or boost in the gym that you may be looking for. Whether you are running, lifting weights, or playing sports, music can be a huge boost to anyone. Music provides people with a significant psychological boost when working out. 

    Studies have shown that certain songs can increase your focus, arousal and intensity while exercising. Also, studies have shown that songs with a high or quick temp such as techno or trance can increase an individual’s endurance performance significantly. So the next time you’re in the gym or working out, you may want to listen to some music that you enjoy. 

     Now I am going to provide you with some songs that I personally have on my playlist that give me a boost in the gym and that you can add to your mp3 or IPod. These songs are a mix of techno, dance, trance, heavy metal, hard rock, and rap.

Are you Getting Enough Vitamin A?

     

     Vitamin A is one the four fat-soluble vitamins that is absorbed from the digestive tract and bound to lipids (fats). Vitamin A is critical for human growth and development because it plays an important role in bone development. Since, vitamin A is stored in the body any excess intake of vitamin A could lead to potential toxic effects in the human body. Also, a vitamin A deficiency could lead to several potential side effects as well. Some of these side effects may include: decreased growth rate, diminished ability to fight infectious diseases and slow bone development.

What is the role of Iron (Fe) during exercise?

Iron is micro mineral that is found in relatively small proportions in the human body and is used to carry and transport oxygen. In addition, 4 iron atoms makes up a protein known as hemoglobin which accounts for about 98% of oxygen binding in the human body. Hemoglobin is found in our red blood cells and one iron molecule of hemoglobin can bind to one oxygen molecule in the human body. This means that hemoglobin can only bind to 4 oxygen molecules at a time. When oxygen is bound to hemoglobin, this is referred to as oxyhemoglobin.

On average men have about 14-18 grams of hemoglobin per 100ml of blood in their body, whereas women have about 12-16 grams of hemoglobin per 100ml of blood in their body. This shows that women have less hemoglobin (iron) then men do in their body. Also, this explains why women have lower oxygen consumption then men. Women can’t bind as much oxygen as men.

How can you Prevent Delayed Onset Muscle Soreness (DOMS)?

     Delayed onset muscle soreness, better known as DOMS is a type of injury that occurs directly in the muscle days after training. DOMS can occur anywhere from 1-5 days following an exercise or training routine. DOMS is caused by lifting heavy weight during a workout or performing an unaccustomed exercise. However, the primary cause of DOMS is performing eccentric contractions. One exercise that primarily leads to DOMS is squats. The movement involved in squats involves an eccentric contraction when squatting down and this could lead to potential soreness days after if you are not accustomed to this type of exercise.

The Benefits of Caffeine during Exercise and Athletic Performance

     Caffeine is one the most widely consumed drugs around the world and it is usually found in coffee, energy drinks, pre-workout supplements, soft drinks, and tea. Caffeine works by stimulating the central nervous system directly which can lead to several potential effects while exercising, training or performing. Several research studies have found that some of the potential benefits from consuming caffeine prior to exercise or sport performance include:

- Increased energy levels

- Increased focus

- Increased mental alertness

- Improved reaction time

- Decreased fatigue

- Improved mood

- Weight loss

- Increased metabolism

    This shows that caffeine can improve an individual’s performance when strength training, endurance training, team sports or even training at high intensities. In addition, individuals must determine how much caffeine they can tolerate in order to consume the proper amount and get maximal benefits. On average, about 80-200mg is sufficient for an individual to consume prior to performance in order to maximize the potential benefits. Although, some athletes can tolerate much more caffeine and they usually consume higher amounts of caffeine in order to get maximal benefits. These individuals might be able to consume upwards of 300-400mg based on how their body metabolizes caffeine.

     However, when consuming caffeine it’s important that you do not consume more than your body can tolerate. Also, people who are sensitive to caffeine should avoid consuming it because it can lead to several potential side effects. Some of the potential side effects of taking high dosages of caffeine include: nervousness, sleeplessness, dehydration, headaches, and gastrointestinal problems. It is recommended that individuals consistently drink water during their workout if they are going to consume caffeine prior to exercise in order to prevent dehydration.  

     Therefore, caffeine can be a very effective drug when it is taken in the right amount. Hence, caffeine can be consumed to improve performance, boost metabolism, burn body fat and lead to several other potential benefits. 

Be sure to check to out RSovran's additional posts for all the latest nutrition, supplementation and workout tips. 
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The Athlete's Diet

An Athlete's diet Pre competition/Performance and Recovery

     Proper nutrition is one the most important aspects of an athlete’s performance and training. A proper nutritious diet supplies athletes and individuals with the adequate nutrients needed to exercise and perform at high levels of intensity. Before an athlete engages in exercise or sport performance they will consume a variety of food, water, or sports drinks to provide their body with energy.

    Athletes consume lots of carbohydrates before their workout to supply their muscles with glycogen. Glycogen provides the body with energy and it allows individuals to exercise for long durations or at high intensities. However, it’s important to note that athletes consume the majority of their carbohydrates several hours before their sport performance or workout. An athlete will consume only a small portion of carbohydrates before their workout (usually 2-3 hours before) to keep their stomach full and prevent hunger during a workout or sport performance. The pre competition meal should contain about 200 to 500 calories that consists of carbohydrates that can be easily digested. Some good quality carbohydrate sources before a workout or sport performance that can be easily digested would include: juices, protein bar, fruits, milk or vegetables.

      In addition, foods to avoid before competition or exercise would include: pasta, breads, steak, and any other high fat meats or slow digesting carbohydrates. Foods that contain high fat such as steak tend to take several hours to digest and it is one of the worst foods to consume right before performance. The steak would be ideally consumed the night before competition or after competition to provide the body with the necessary nutrients needed to repair the broken down muscle.

    Slow digesting carbohydrates provide the body with most of its glycogen for sport performance. Slow digesting carbohydrates are consumed usually between 6-24 hours before sport competition or exercise. Some good slow digesting carbohydrates include: potatoes, oatmeal, vegetables, whole wheat bread, and brown rice. Athletes and performers should load up on these types of carbohydrates, as they provide the majority of muscle glycogen (energy) used for exercise and sport performance. Also, maximizing glycogen intake prior to sport performance or exercise will prevent liver glycogen stores from getting low, which will reduce the risk of hypoglycemia during an athletic event.

     Furthermore, it’s important for athlete to consume lots of water daily in order to store carbohydrates in the muscle. On average water is stored in the body at a rate of 2.6 grams of water per 1 gram of glycogen. This shows that in order to store carbohydrates in the muscle, an individual must drink plenty of water throughout the day. In addition, an increase or decrease in muscle and liver glycogen stores can lead to an alteration in body weight of about 1-3 pounds.

     Therefore, athletes and individuals should consume foods that are low in low fat and high in carbohydrates that are easily digestible prior to exercise or sport performance. Also, athletes should consume high carbohydrate meals that are slowly digestible within the first few hours after training, in order to replenish depleted glycogen stores and prepare the body for future exercise bouts. Furthermore, it's important to note that athlete also consumes a good quality proteion source along with their carbohydrates after their workout to ensure full recovery.  


Be sure to check to out RSovran's additional posts for all the latest nutrition, supplementation and workout tips. 
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