there have been a few request from fellow trainers, coaches & the kids of Sunday's event
i wanted to post the basis of the "conversation" i lead the girls through
please know that i have been lead to this information
of Blood Sugar Stabilization
through all of my work with
so thank you to Mark MacDonald
for a great set of tools and consistent presence
and a SPECIAL THANK YOU TO JOANNE LEE
JO: you have taught me so much in the past 3 years.
i cannot thank you enough for always being there for me
as a teacher, a mentor & a friend that i hold so highly.
you have given me confidence and knowledge
that i could not have attained form a book
THANK YOU thank you
I was asked to speak at the NIKE Women's Pro Camp Event
about optimizing your performance
as we know it isnt just how you are on the field
it is your mental state, which they had covered by the fabulous Jeff
your conditioning taught by Chris & Alex
Recovery & the importance of stretching guided by the one & only Yogi Tiffany
Last but CERTAINLY not least the structure behind the NTC program Marie Purvis
lead all the girl through a kick arse Nike Training Club class.
With all the bases loaded, and the girls on the verge of heat stroke
the britney head mic was passed to me
and I took the stage
thankfully i now have the opportunity to reach the minds of these 13-18 yr old girls
the kicker being i get them after a 45 min intense workout,
then hour of yoga,
and RIGHT BEFORE LUNCH
i knew i had to bring out the charm, or hose them down
to get some sort of interaction
with towels over they heads the sit/lay on the grass of the LA COLISEUM
& attempt to absorb the information i am about to share with you!
This is the nut shell version, & i want to give you the fell that you were there with us
Nutrition is individualized, so each concept/program will work differently for each person
During this conversation i want to explain to you, if you are like me, that pain & fatigue can be great for the feeling of accomplishment, but it isnt so great when you dont allow your body to recover properly.
As competitive dancer that is why i did. Made sure i could feel low hard i worked. I also became very sick as a teenager, and that lasted until i learned how to listen to my body as an adult. i would do the work but not do what was required of me "off the clock" to keep my system running strong. Having an autoimmune disorder, makes you really stay on your toes. We want to make sure that as young women, we concentrate of prevention instead of intervention.
Just like Diabetes, once you have it, you have it. Lets take the steps to keep our bodies working for us.
By now, we have all developed systems that work for us. We were pointed in the right direction by teachers, family, friends, & mentors. They all helped us on the field and maybe even extended themselves off the field but what happens when you are "off the clock"?
Sleep, conditioning, school/work, relationships, food, water intake & STRESS all have to be managed for us to function at capacity
Food has an effect over all of these things, it is our fuel. Food intake is the main factor in performance quality. It is very important to the way you recover/sleep. Food plays an important part in brain function & attention span. For all of you i'm losing right now, food is right around the corner.
INSERT BILL BRADLEY QUOTE complements of Mark MacDonald
"if you are not working @ your game to the utmost of your ability, there will be someone somewhere with equal ability & one day you will play wach other & he will have the advantage."
how true......oh wise one
most athletes that pass high school level then college level
& become that professional have a natural god given talent
do they just rely on that? i really hope not
we are given tools to DEVELOP, you can always be better
if you train and practice to the fullest without monitoring your recovery
there will be an athlete out there that is eating clean & taking it to the next level
when i was preparing to compete in my first figure comp in 2008
during the last round of ridiculously high step ups, i would be getting winded
Joanne would say,"thats ok, there is a girl out there who isnt stopping and her ass is cuter than yours." i would like to thank you for that motivation and will have you know, that i have the cutest ass known to man. grrr
WHAT WE WILL COVER TODAY
1. Food as Fuel
2. Blood Sugar Stabilization
3. How the Body Works
& where we get our energy
4. Do's & Don'ts
5. Pre During & Post Game Tips
What are the 3 main components of a balanced meal?
Protein Fat & Carbs
What are the most common proteins?
Beef, Chicken & fish
Who can give me examples of FATS?
Healthy vs Unhealthy?
the ones we LOVE are nuts avocados, olive oils etc
We all know what carbohydrates are....who can tell me 2 different types of carbs?
Simple & Complex
Simple: broken down most easily, fruit & veg/Complex: grains & starches
Now that we have the basics, let's look at where our energy comes from & how we can use it to achieve optimal performance.
Carbs turn into sugar known as GLUCOSE OF GLYCOGEN
Too many carbs, or sugars consumes you SPIKE your blood sugar
Too little you crash, with fatigue muscle weakness & brain farts
Carbs contribute to mental alertness, which is why the atkins diet was such a big hit.
i'm not mentioning jessica simpson was right with the chicken or fish comment, but i'm just saying she wasnt eating any carbs, give a blonde a break!
So if carbs are responsible for muscle capacity & alertness....those are two LARGE parts of being an elite athlete NO?
Back to Spiking
Too many sugars in the blood, we said cause spiking correct?
The body has a natural ability to balance itself out
When there are too many nutrients in the blood, your bod is in a state of DIS - EASE
a hormone called insulin is released to grab the excess sugars
& transport them to a "RESTING" muscle.
Resting meaning, one that doesnt need it to put it bluntly
once a muscle is exerted, it cannot request extra energy from a neighboring muscle.
ON TOP OF THAT, if the storage is full between 1200-1600 calories
the excess is stored at
LET ME HEAR IT
and thankfully we have no choice of where that goes either
This is where the stabilization factor comes into play
if you are balanced in the blood sugar department, this will not happen
you will use and recycle
and you can even tap into your fat storage to be burned while using the muscle!!!!!
ROCKET SCIENCE, you ready for this little gem of info?
it is all about the proper rations of the 3 components
& correct time intervals between meals!
i felt as though i was loosing them, so i decided to sit down on the edge of the stage to make it alittle more personal........it seemed to have worked!
to prevent spikes you want you blood sugar to stay
between 80-120 mg/d
this is where the magic happens
this is where you are in an ANABOLIC state....you can burn fat an recruit muscle capacity
as the girls on sunday called it, the super hero state
CATABOLIC is when your body in crashing, or dipping on the blood sugar scale.
causing muscle fatigue & eventually failure
in this state, when we are dragging our feet and trying to find anything to push us to the end
our body will eat it's muscle to use it as energy.....NO BUENO
AS AN ATHLETE YOU MUST MONITOR
CALORIES IN VS CALORIES OUT
THAT OH SO COMMON DAYING OF
"HITTING THE WALL"
the key is to use your food as power
make slight changes in your diet to find that balance.
minimal changes, can transform your performance
Now that we know to use our components/ratios lets talk about it
a new born baby
they cries to eat every 3 hours
the milk they survive on is composed of protein, fat & carbs
why would we think we should be any different?
this is where you find that anabolic state.
follow those rules along with
eating within 1 hour of waking & 1 hour prior to sleeping
"OFF THE CLOCK"
you are in charge of your body
quality of food you eat
how much water you intake
your sleep habits/patterns
so let's concentrate of knowing & listening to you body
What are some suggestions you have heard about what to eat before a game?
carb loading, clean foods & lots of water are the answers i got
which is what i was looking for
THE CARB LOADING IS A MYTH
not that i am saying that your mentors are wrong, we just know more about the body now
than we ever have.
What do you think happens to your blood sugar when you carb load?
UNLESS YOU ARE DOING OVER 90 MINS OF HIGH INTENSITY CARDIO OR SOME TYPE OF ENDURANCE SPORT, WHERE YOU WOULD NEED TO TAP INTO THOSE STORED CARBS, YOU ARE NEVER GOING TO BE DEPLETED. IF YOU ARE NEVER DEPLETED WHY ARE YOU LOADING?
this will only lead to crashing & the storing of fat
If you are playing basketball or soccer, you need to be worried about what you are consuming during the game.
IN PREP: for a game, eating cleanly is the best advice possible. Your body needs to break down & almost be completely finished with digestion so the concentration can be on muscle recruitment instead of your tummy. Eat about two hours before your game.
MEAL SHOULD CONSIST OF
& healthy fat
MIGHT I ADD, THIS NIKE GPS TOMTOM WATCH IS SUPER FLY
GREAT FOR THOSE LONG RUNS AND STYLISH OUTIFTS
DURNING YOUR GAME/MEET :once you hit the 50 min mark of consistent output, your blood sugar will require a rebalance, or our will shortly "hit the wall". Every time your think you replenish after you have already hit the wall, you are actually just spiking your blood sugar that guarantee that you will crash soon after......repetitively. You need to get something around 60-100 calories into your system at 50 min mark & every 15 mins after.
Something balanced & easy. Shakes/Bars are great
BALANCE BALANCE BALANCE....if we take nothing else from today it's BALANCE
OPTIONS FOR DURING PICK ME UPS
your body will need between 60-100 calories
the protowhey bars that i supplied for the girls to sample.
break those into 4th and chow every 15 mins
after that 50 min mark
you can do a protowhey shake...powder
all of the durning game commercialized options are gatorade & power bar etc
all of these concepts are great BUT they have NO PROTEIN
& are high in carbs to .....replenish
which means DING DING DING, spiking in BS
another option Mark McDonald recommends is
Cytomax Performance powder
with 1/2 tbsp olive oil for fat
fat helps the fuel to be added to the fire
/working muscle at a even rate
has some new options
some have protein
the G Series & the Fit Series
just please look at the lables
The other benefits of GATORADE
What else depletes what you are running your butt off in the sunshine?
Electrolytes from sweating
Signs of expended electrolyte levels are cramping & fatigue along with light headedness
This is caused from an imbalance of sodium & potassium
What is the best way to re-up you electrolytes during a game?
gatorade & sports drinks
What have we learned about sports drinks?
They are high in sugar & have no protein balance.
BUT FINALLY these popular companies are catching on and adding that much needed protein to their products......G Series, Power Bar with Protein, Cliff Bar with Protein
YES YES YES!
Electrolyte water such as smart water or just enhanced water form 365 at Whole Foods
can be added to these shakes that you make, two birds one stone
POST GAME: there are many types of recovery shakes out there, to replenish those muscles & recharge your battery. What we briefly discussed really was FOOD QUALITY. The best types of foods to create that ANABOLIC STATE are the purest form. When your body is needing to rebuild its tissues stay away form the 3P's.
Processed: how far off is it from it's natural state
Packaged: preservatives, additives, to create longer shelf life
Pre-Prepared: you never know what's actually in it!
if you email me i can email you the
QUALITY OF FOOD CHART
for your review
the window of time to rebuild after a game, or an intense workout is 90 MINS
that is 90 mins before your body reaches that CATABOLIC STAGE
Full meals are recommended with a balance of the 3 main components
now is the time to take in those grains & higher quality starches
The proper component ratios for an athlete are 35%protein 35%carb 30%fat
this will get the blood sugar stable to transport nutritents back into those guns
ALL THIS ADVICE I AM GIVING YOU
NEEDS TO BE TESTED.
EVERYONE'S BODY IS UNIQUE
THESE RECOMMENDATIONS SHOULD BE USED BEFORE A SCRIMMAGE,
OR A LONG PRACTICE.
SEE HOW IT WORKS FOR YOU.
TWEAK & EXPERIMENT
THEN APLY TO A GAME
& EXPERIMENT SOME MORE
YOU CAN ALWAYS EMAIL ME WITH ANY/ALL QUESTIONS
The last piece of advice i would like to offer has been my key ingredient to my LIFE. In sport, in relationships, in health & in business. Consistency is the most important piece of the puzzle. If you are on top & want to stay on top, find out what works for you, how your can improve it, and stick with it! The only place to go is up!
Something has worked for us, to get us to where we are today. It is our passion &
determination paired with our talent & strength. Let's use the tools we have been given, through experience or genetics. Everything you have learned to this point will lead you to the next upward step in your journey. As an athlete this is how you optimize your performance.