Want To Gain Muscle? Then Do The Math.

Your calorie consumption should come from 55-60% carbohydrates, 20-25% fat, and 20% protein. Your body primarily relies on carbohydrates as its main energy source. You should typically eat 3 meals per day as well as 1 or 2 snacks. This ensures that you are constantly fueling your body and keeping it prepared for peak competition. Once your calorie needs have been determined then a meal plan is developed to make sure that you are consuming enough calories at the correct times.

You first want to determine your calorie needs at your current body weight including exercise calories. You can use the Harris Benedict equation to determine this.

You first determine the Basal Metabolic Rate (BMR) by obtaining your actual body weight in kilograms and height in centimeters: 1 inch = 2.54 centimeters 1 foot = 12 inches

Example: 6’5”=77” 77”x 2.54cm = 195.6cm

1 pound of bodyweight = 2.2 kilograms

Example: 200 pound individual / 2.2 kilograms = 91.0 kilograms

The equation is as follows:

66 + (13.7 x weight in kilograms) + (5 x height in centimeters) – (6.8 x your age) = Basal Metabolic Rate (BMR)

Determine your maintenance calories next: Basal Metabolic Rate x 1.3 = Your maintenance calories . Q.

3. Add 500 calories to your maintenance calories.
Total calories = maintenance calories + 500 calories
Here is an example of a basketball players calorie needs:
Joe is 18, 6’5” and 200 pounds.
BMR = 66 + (13.7 x 91.0 kilograms) + (5 x 195.6 centimeters) – (6.8 x 17) = 2175 calories

Maintenance calories:

2175 calories x 1.3 = 2828 calories

Additional calories:

500 + 2828

Total Calories:

2828 + 500 = 3328 calories to create a muscle building environment.

Every two weeks you need to increase your calorie intake by an additional 500 calories until desired body weight is met.

These determinations should be done at least 8-12 weeks before a season begins so that you can gain muscle weight properly so that it doesn’t compromise performance during the season.

You should be eating 3 meals a day along with 2 snacks every day. Follow your meal plan based on the calories you need to eat and when you need to eat them and this will help provide energy to the working muscles and help them recover quicker from the intense workouts.

It is important to also include a strength training program to meet your goal of increased muscle. It is key to add calories slowly to your diet so that you gain muscle and not unwanted fat. Gaining muscle is a slow process so make sure you give yourself 2-3 months prior to the season to try and achieve this goal.

Here are some good examples of carbohydrate and protein sources so that you can achieve your required calories.

High Carbohydrate Sources

Chocolate milk, Yogurt, Pudding, Blackeye peas
Navy beans, Pinto beans, Apples,
Applesauce, Bananas, Cherries, Dates, Dried
Fruit, Grapes, Orange juice, Oranges
Pineapple, Prunes, Raisins, Garbanzo beans
Lima beans, Potatoes, Non-sugary Cereals,
Brown Rice. Pancakes, Kidney beans, Fig Newtons, etc

Just stay away from fried foods

Fat or proteins are not going to provide that quick energy supply. Carbohydrates are the nutrients that will provide the quick continuous supply of energy. Protein is needed to help repair the muscles from training and provide essential amino acids to build new muscle. Your body only requires 0.9 grams of protein per pound of bodyweight. Any more protein then this will just be broken down and excreted. Your body will also be more likely to become dehydrated because of the increased protein. Here is a list of good protein sources.

Tuna Turkey Fish Hamburger, Chicken Egg Whites, Beef, Chick Peas
Yogurt , Cheese, Milk, Peanuts
Peanut butter, Beans, Tofu,

Cottage Cheese, etc.

This is a foundation to start you on your way to gaining new muscle. Individualized meal plans based on your requirements can be created that will help you gain that edge over your competition.

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on Flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Let me know if I can help. Email me at architectsports@gmail.comGod Bless,
Alan Tyson
Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist

10 Super Foods to Eat for Performance

Cantaloupe

A quarter of this melon supplies almost as much vitamin A and C as most people need in an entire day.

Sweet Potatoes

One of the vegetables you can eat. They’re loaded with carotenoids, vitamin C, potassium, and fiber. Mix in unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

Skim or Soy Milk

Excellent source of calcium, vitamins, and protein with little or no artery clogging fat and cholesterol

Salmon or other fatty fish

The Omega-3 fats in fish, especially fatty fish like salmon, swordfish, and rainbow trout, can help reduce the risk of heart disease but has also been linked to decreasing rates of dementia, helping with various skin conditions, lessening the effects of asthma, and also possibly assisting with recovery after hard workouts.

Oranges

Great-tasting and rich in vitamin C, folic acid, and fiber

Broccoli

Lots of vitamin C, carotenoids, and folic acid

Whole Grain Bread

High in fiber and about a dozen vitamins and minerals

100% Bran Cereal

A half cup serving provides about 1/3 of the fiber you need for an entire day. This helps with recovery by keeping your colon clean.

Beans/Legumes

Low in fat, rich in protein, iron, folic acid, and fiber. Choose garbanzo, pinto, black, navy, kidney or lentils. Eat them as a side dish or snack, in a tortilla with salsa, or in soup.

Spinach or Kale

Loaded with vitamin C, carontenoids, calcium and fiber.

Put these foods on your shopping list, incorporate them into your daily diet, and watch how your performance and recovery improve.

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on Flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Let me know if I can help. Email me at architechsports@gmail.comGod Bless,
Alan Tyson
Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist

10 Nutrition Tips for Parents of Young Athletes

It is your responsibility as parents to start developing good habits for your children in all aspects of life. Nutrition is no different. We need to start building a solid foundation of habits that lead to higher levels of performance and health. Below I have put together 10 simple tips that you can use immediately to get your kids eating better.

1. Breakfast. A good breakfast includes eggs, cheese, meat, whole wheat toast or English muffin, juice (100% variety) and some water. Note that a good breakfast does NOT include Pop Tarts, Cereal, Toaster Strudels, Donuts, Muffins, or any other processed food. This tip is number 1 for a reason. We need to start getting our athletes used to eating a large healthy breakfast.

2. More water, less sugar. We need to get them used to drinking water as the main beverage. Read the labels of many sports drinks. Do you think it is a good idea to have them downing that much sugar? Same goes for soda. Some of the newer sports drinks are low in sugar and are a good alternative since they do have electrolytes which help with recovery.

3. Less Drive Thru. This goes for all drive through. If you can get it at a drive thru, you probably don't want it in your body or your child's. If you are in a pinch for time, go to a sub shop and order something that looks like grilled chicken, or steak wrap accompanied by a small bag of chips and some water.

4. Fruits and Vegetables. Try to find a couple of each that your kid likes and start putting them in lunches and dinners immediately. Don't send a granola bar to school, send a baggie of fresh berries or a banana.

5. Home cooked meals. These should make up the majority of the kids' diet. This is where they will get the most nutrients that will fuel their active lives.

6. Get rid of big pasta dinners before games. The old carb loading feasts that often accompany a team dinner are a waste of time. Overloading on starchy pasta that isn't really good for you in the first place is a bad idea. The kids will have better results from a normal healthy meal.

7. Cell Phones. While not really a nutrition tip, I thought this was a good opportunity to sneak this in. Seeing an 11 year old texting on a cell phone is puzzling (does this help their health or posture?). I have no problem with giving them a phone for emergency purposes or when they are going to need to be picked up, but kids should be interacting with each other, not with a screen and key pad.

8. Candy Bars. Candy bars are filled with “crud” and toxic chemicals. If kids really like them, try to trade them for Cliff Bars. These things are delicious and are made from mostly organic ingredients and would be a much better snack.

9. Meal Size. Kids are at an important age where portion control is crucial. They shouldn't be eating until they can't move; this only cements habits of overeating in the future and keeps our obesity problem in American going. Teach them to eat until satisfied not stuffed. I hate seeing obese kids; it is usually not their fault.

10. Don't become a food Nazi. Just because I have given you these tips doesn't mean you need to restrict everything and make their diets strict. Use them as guidelines and remember that they are still kids. What is going overboard? Drive thru more than once every 10 days is no good, but neither is counting their calories or grams of protein consumed. Find a happy medium and start building good habits

**Remember to:

1) Always plan ahead for what you are going to eat

2) Obtain adequate amounts of protein

3) Work on your flexibility

4) Supplement your diet with a fish oil and multivitamin

Let me know if I can help. Email me at architechsports@gmail.com

God bless,

Alan Tyson Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist

Pre-Event Eating: When and How Much?

Have you ever “bonked” or felt “flat” during your training or competition? There is a lot of hype and theories about pre-event meals but little scientific evidence to support them. This is probably because there are too many individual differences and other variables such as stress, age, time of day, exercise intensity, and duration to make across-the-board recommendations.

INTENSE EXERCISE

With intense exercise your body shifts 80 percent of its blood supply to the muscles in use. This shift deprives the stomach of the blood needed to digest food. This slows digestion and may cause an uncomfortable feeling in the stomach because of undigested food that is still present. A meal that is high in calories will take longer to digest than a lighter snack. It is suggested a three to four hour delay between high calorie meals and intense exercise.

MODERATE EXERCISE

During moderate exercise, the stomach is still deprived 60-70% of its normal blood supply due to muscle exertion. Athletes are recommended to wait 2-3 hours after a small meal and 1-2 hours after a blended or liquid meal. There are energy “boost” supplements such as PowerGel by PowerBar that are consumed by the athlete immediately before and during exercise. They can be easily digested and they provide energy during long-term events.

PRE-EVENT GUIDELINES:

Game day is not the time to experiment with foods that are unfamiliar to your stomach. Eat foods that are familiar to you.

Eat meals that are reasonably high in carbohydrate and low in fat (avoid high fat sauces on pasta and fast food). Carbohydrates will help keep the energy level high, while fatty foods delay digestion.

Drink adequate amounts of fluid (avoid dairy). The American College of Sports Medicine recommends 17 ounces of fluid two hours before exercise, as well as enough fluid during exercise to replace the water lost through perspiration. A rule of thumb is to drink enough water to urinate clear prior to performance. For the first hour of aerobic exercise use water only. Use electro-light replacement drinks after the first hour of exercising.

Use caution with foods that have a high sugar content (such as soft drinks and candy). Since athletes metabolism is higher than the average person they may experience a drop in blood sugar following consumption which can result in light headedness or fatigue and loss in performance.

Eat well the day before an event, especially if you tend to be jittery or unable to tolerate food on the day of competition.

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on Flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Let me know if I can help. Email me at architectsports@gmail.com

God Bless,

Alan Tyson, Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist 

10 Low Cost Foods to Help Gain Muscle

If you have been trying to gain muscle for any length of time, you have probably figured out that training is only half of the equation. To gain quality muscular weight, you must take in more calories than you burn, with a significant portion of them coming from protein. This large food intake can be a huge drain on your wallet, especially when you already have monthly gym and other team related expenses. Here are 10, nutrientdense, muscle-building foods that will help you get the protein and calories you need without breaking the bank.

1. Eggs

With 5-6 grams of both protein and fat in each little egg, and with prices as low as a dollar per dozen in some grocery stores, this is a muscle building food that cannot be beat. If you're in serious need of calories to grow, you would do well to eat the whole egg. The yolk contains healthy mono- and polyunsaturated fats, half of the egg's protein, and several essential amino acids and vitamins that you will not find in the white.

2. Ground Beef (and a tip to make it leaner)

It's not as pretty as a nice steak, but ground beef certainly gets the job done when it comes to building muscle on the cheap. It has 6-7 grams of protein per raw ounce, fat content that varies depending on the leanness, and a price that is sometimes lower than two dollars per pound.

For those worried about the saturated fat content, here is a trick to make fatty beef much leaner. Brown the meat and dump it into a colander in the sink. You can eliminate some of the grease in this first step by pouring it out elsewhere. After you have done this, turn on the faucet and run water over the beef for a few minutes. Toss and turn the beef within the colander while the water runs over it to cause the fat to strain out. Finally, if you want to eliminate a little bit more fat, lay out paper towels on your counter and pour the beef onto them. The towels will soak up what little grease is left from the straining process, giving you much leaner beef than what you started with.

3. Whole Milk

Dairy products often get a bad rap in muscle-building discussions, but whole milk has long been a standby weight-gaining food for bodybuilders. It has 8-9 grams each of protein and fat per cup, and the price is usually around three dollars per gallon (16 cups). This is an especially good food for skinny guys that have trouble bulking up.

4. Peanut Butter

With 6 grams of protein and 16 grams of monounsaturated fats per 2-tablespoon serving, peanut butter is one of the cheapest, easiest, and tastiest ways to up your caloric intake. You can eat it by itself, add it to a protein shake, or even put it in your oatmeal.

5. Potatoes

When trying to build muscle on a budget, you will do well to ignore the low-carb dieting fad and at least consume a significant amount of carbs at breakfast and around training time. One of the best, cheapest foods for this purpose is potatoes. One medium-sized red potato has 25-30 grams of carbs.

6. Oats

Oats are another excellent source of quality carbohydrates. One cup contains nearly 50 grams of carbs and 6 grams of fiber. In addition to their low cost, they are extremely versatile and convenient. Unlike potatoes, rice, or other good muscle building carbs, you can easily take dry, ready-to-eat oats with you anywhere you go.

7. Whey Protein

While you should not focus your budget on supplements, whey protein is one of the best investments you can make in your physique. Most whey powders have about 25 grams of protein per serving, and with prices as low as five dollars per pound (15 servings), they provide the cheapest cost per gram of protein around.

8. Bananas

Potatoes and Oats can more than cover your carbohydrate needs, but bananas provide a cheap, tasty variation. A single banana provides around 30 grams of carbs, and prices are almost always well under a dollar per pound. You can also combine a banana with a whey protein shake after a workout for a quickly digesting blend of carbs and protein.

9. Olive Oil

Though it is more expensive than other oils, olive oil is still a very cheap source of extremely nutritious mono- and polyunsaturated fats. You can cook your eggs, meat, and potatoes in olive oil, and skinny guys can even add it to a shake to easily up their caloric intake.

10. Tuna

Last but certainly not least on this list of muscle-building foods is canned tuna. Even with rising food costs, a can of tuna still costs well under a dollar and provides 25 grams of very lean protein. You can also buy tuna packed in oil to get twice as many calories for no extra cost!

*A Word on Supplements

If you are on a tight budget, you should make food, not supplements, your priority. No amount of quality supplementation will help you build muscle if your diet isn't even in order. The one exception to this rule is whey protein, which is essentially just a powdered food product.

If you concentrate on these cheap, effective, muscle-building foods, you should be on the right track to gaining heaps of muscle.

Recovery: Also remember that as soon you finish practice, a game, training, etc that the clock starts ticking so a good protein source helps the muscles recover. This needs to be implemented within the first 30 minutes for optimal effect.

**Remember to:

1) Always plan ahead for what you are going to eat

2) Obtain adequate amounts of protein

3) Work on your flexibility

4) Supplement your diet with a fish oil and multivitamin

Let me know if I can help. Email me at architechsports@gmail.com

God bless,

Alan Tyson, Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist

Five Nutritional Mistakes That Young Athletes Make Part 2 of 2

Having worked with hundreds of young athletes over the years, I can tell you without hesitation that one of the biggest challenges kids face is getting their nutrition in order. Most have no problem going to practice, or hitting the gym in hopes of becoming a better athlete, but making the right food choices on a consistent basis is an entirely different story. To be fair, a lot of this stems from the fact that young athletes often have to make these choices while hanging out with friends, or in places where they won't necessarily have access to the types of foods, and beverages they need to keep healthy and fit. So, realizing what a slippery slope eating right can be for today's busy teens, I've put together a list of five of the biggest nutritional pitfalls that young athletes fall victim to. In reading them over, I'm sure you'll find that making a few simple changes can produce some rather noticeable results. At the very least, I hope they'll help you appreciate the tremendous impact things like eating a good breakfast, cutting down on sugar, and making sure you're properly hydrated can make.

4. Over-reliance on nutritional supplements and meal replacements:

We could probably write an entire book on this topic alone. To keep it brief though, the main point I want to make here is that a supplement, by definition, is something added to an existing entity to make it whole. In this case, the existing entity being your daily diet. No supplement, despite how well it's marketed, or which pro athlete endorses it, will do you any good if the rest of your diet is a mess. I don't care if it's creatine, protein powders, energy bars, or what, if you regularly eat like a billy-goat, it will do absolutely nothing to improve your health, or performance. You can't skip breakfast, drink next to no water and live off the dollar menu at McDonald's and think that huge tub of "Muscle Extreme" you just bought is going to do anything for you!

Trust me, if you implement the advice in this article on a consistent basis, you'll be absolutely amazed by how much better you'll feel and perform. Just worry about getting your diet in order first, before you start thinking about what you can "take" to give you that extra edge. Not that all supplements are a complete waste, mind you. There are actually a few, that when combined with the recommendations provided here can be extremely beneficial. These include a good multi-vitamin/ mineral supplement, fish oils (for essential fats that you're likely not consuming enough of through food) and probiotics to help ensure proper digestion/ immune system function. These substances are completely safe, and can be added to your existing regimen right away. They may not receive as much notoriety as their "performance enhancing" counterparts, but they can really help fill in the holes in the typical teenage diet.

5. Failing to set up your meals in advance:

I know you're going to think I'm nuts with this next tip, but the truth is that it really can make that big of a difference. Taking the time the night before a practice, game, or even just going to school, to set up a meal and a few healthy snacks is literally, pardon the pun, a recipe for success. Having your own foods with you automatically eliminates the need to make bad choices by "just grabbing something" at a deli, or fast food restaurant. Packing a sandwich, some fresh fruit and yogurt and a couple of waters in a small cooler can keep you set for hours. There are also all sorts of non-perishable snacks that you can just toss right in your school/ sports bag. Things like nuts, granola bars (just watch the sugar content- ideally no more than 4-5 grams per 100 calories) and even those little boxes of horizon milk (which require no refrigeration before opening), can provide you with some nutrient rich snacks any time throughout the day.

The take home message here is that nutrition has a much bigger impact on health and performance than you know. In fact, most experts agree it’s to get the most out of sports practices and training! Imagine, with just a little extra effort, you can learn to avoid these common mistakes that so many young athletes fall victim to. And the best part is, not only will you start seeing a difference in the way you play, but more importantly, you'll be establishing good habits you can carry with you throughout your life.

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on Flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Let me know if I can help. Email me at architechsports@gmail.com

704-900-8960

God Bless,

Alan Tyson, Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist

Five Nutritional Mistakes That Young Athletes Make Part 1 of 2

Having worked with hundreds of young athletes over the years, I can tell you without hesitation that one of the biggest challenges kids face is getting their nutrition in order. Most have no problem going to practice, or hitting the gym in hopes of becoming a better athlete, but making the right food choices on a consistent basis is an entirely different story. To be fair, a lot of this stems from the fact that young athletes often have to make these choices while hanging out with friends, or in places where they won't necessarily have access to the types of foods, and beverages they need to keep healthy and fit. So, realizing what a slippery slope eating right can be for today's busy teens, I've put together a list of five of the biggest nutritional pitfalls that young athletes fall victim to. In reading them over, I'm sure you'll find that making a few simple changes can produce some rather noticeable results. At the very least, I hope they'll help you appreciate the tremendous impact things like eating a good breakfast, cutting down on sugar, and making sure you're properly hydrated can make.

1. Skipping, or failing to eat a proper breakfast: You know that old axiom about breakfast being the most important meal of the day? Well, it turns out to be true, in a big way. Not only do kids who eat breakfast have more sustained energy throughout the dayleading to improvements in both physical andmental performance, but they also have a much lower risk for obesity than those who choose to forgo the morning fuel-up. In fact, one study found that teenagers who ate breakfast every day were more likely to have a healthier diet, exercise regularly and have a lower Body Mass Index (BMI) five years later compared to same age counterparts who skipped breakfast (1).

Bear in mind, however, that it's not just eating in general that brings about these numerous benefits; you have to ensure that you're consuming the right types of foods. A bowl of Cap'n Crunch and a glass of OJ for instance, might taste good and provide some quick energy, but the resultant blood sugar spike and subsequent crash it'll cause will leave you feeling sluggish for hours. You'll also want to steer clear of white breads, bagels and muffins as much as possible, as refined baked goods such as these break down into blood sugar very quickly and as a result, fail to promote a sustained energy release.

So what can today's busy young athletes grab for a quick, nutritious breakfast? Any type of whole grains, either in the form of breads, or cereals are usually a good choice. They're loaded with B vitamins and fiber, and won't cause the radical fluctuations in blood sugar levels that white flours can. As a general rule, try to look for whole grain cereals that have at least 3 grams of fiber, and no more than 10 grams of sugar per serving. In terms of breads, bagels and such, make sure that at least the first few ingredients are some type of whole grain. Often times you'll find that products that are labeled as "whole wheat", or "whole grain" actually have very little of these ingredients in them and are more or less what I like to term "glorified white breads". Among some of the brands I do like are any of the Ezekiel breads, two from Pepperidge Farm (Natural 9 Grain and Whole Crunchy Grains) and Rubschlager European Style Whole Grain.

Some sugars are okay as well, you just want to be careful with the amount and type that you consume. Sugar from fruit is always a good choice, just watch out for fruit juices, where the sugar concentration is much higher. I would almost always rather see a young athlete choose a piece of fruit, as opposed to say a glass of orange juice, because at least I know they're getting some fiber in as well. You should also try to consume some type of protein. After an overnight fast where your body hasn't had access to protein for several hours, providing it with this key nutrient that's vital to growth and development should be an absolute priority. Things like eggs, yogurt, milk, and chicken, or turkey sausage are all good choices. Try to limit things like bacon, or ham, though due to the high fat and sodium content. This holds especially true for mornings when you'll be competing shortly after breakfast.

2. Not hydrating sufficiently:

This is another prime example of how many of you are unknowingly sabotaging yourselves. Failing to drink enough water, not only during, but in the hours leading up to sports participation can really hamper your results. Even being slightly dehydrated can cause things like cramping, slower reaction times, and trouble concentrating. Not exactly what you're looking for during athletic competition when even onehundredth of a second can make the difference between making the play, or being the goat! Here are some guidelines on how to hydrate for before, during and after sports participation:

2 Hours before: 16 ounces

10-20 minutes before: 8 ounces

Every 10-15 minutes during: 4-8 ounces

After: 20 ounces for every pound of body weight lost.

3. Consuming too much sugar:

So far, I've discussed things that young athletes don't consume enough of. Let's switch gears for a moment and talk about the one thing they're getting in massive quantities- SUGAR! According to Chris Mohr, nutritional consultant to the International Youth Conditioning Association, where the recommended amount of sugar to be consumed daily is about 10% of total carbohydrate intake, the majority of kids fall closer to the 40-50% range! Granted, a good deal of this is intentional, as many of you tend to favor sodas and "energy" drinks as your beverages of choice. There are also however, a ton of "hidden sugars" lurking in the ingredient list of many of the processed, pre-packaged foods you love. Whether it's honey, or the different types of syrups found in granola bars, or the high fructose corn syrup that's so prevalent in a wide variety of store-bought foods- including the many of the "whole grain" breads and cereals found on supermarket shelves- the bottom line is, you're getting way more sugar than you need.

Considering the fact that sugar is virtually everywhere these days, the following tips can help you dramatically reduce the amount you are ingesting on a daily basis.

1. When you're thirsty, choose water. Try to stay away from soda completely (has absolutely zero nutritional value and the high phosphorus levels can be a problem for growing bones), and limit sports drinks to times when you'll be exercising, or competing in excess of one hour.

2. Become familiar with some of the names of hidden sugars such as: high fructose corn syrup, honey, glycerin. maltodextrin, cane juice, rice syrup etc. And when you see more than two of these on a food label, especially if they're near the top of the ingredient list, take a pass.

3. Although this next tip won't necessarily reduce your sugar intake, it can help neutralize some of it's negative effects to some degree. Eating fast-acting sugars by themselves can create a vicious cycle, whereby the rapid rise and subsequent drop in blood sugar leaves you lethargic, and causes you to crave more sugar! Instead, try to consume some protein, and or fat with your sugars, as this will help reduce their absorption rate and lead to more stable blood sugar levels and sustainable energy. An example would be adding some nuts to yogurt.

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on Flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Let me know if I can help. Email me at architechsports@gmail.com

704-900-8960

God Bless,

Alan Tyson, Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist

10 Tips for Better Sports Nutrition and Recovery

When you eat properly, you have more energy, sleep better, enhance your recovery after practices and games, and improve your overall performance. Many athletes think proper nutrition is complicated. This is not the case. Keep these 10 simple principles in mind as you plan your day and what you are going to eat.

1. Come back to earth. Choose the least processed foods, such as fruits, veggies, whole grains, and high fiber carbohydrates.

2. Eat a rainbow of colors. Eat fruits or vegetables with each meal. Choose a wide variety of colors to get a lot of nutrients.

3. The fewer legs, the better. Eat a lean protein source with each meal, but favor chicken, turkey or fish over beef, pork or lamb.

4. Eat healthy fats. Don’t shy away from healthy fat options, like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.

5. Eat breakfast every day. When you eat within 30 minutes of waking up, you jump-start your metabolism and give yourself the energy you need for the day ahead.

6. Three for three. Eat smaller portions more often, spread evenly throughout the day—no excuses. Eat four to six small meals each day and aim for a balance of carbs, protein and fat with each one.

7. Stay hydrated. Dehydration equals decreased performance. Drink at least three liters of non-caloric beverages (water/green tea) every day.

8. Don’t waste your workouts. You need energy for training and the proper nutrients to recover, or you won’t make gains in the weight room. Think of this process in three stages—pre-, during and post-activity. Eat some carbohydrate-rich foods before, water and/or carbohydrate during, and protein with carbohydrate within 30 minutes after.

9. Supplement wisely. Fuel with real foods first and supplement second. We are big believers in adding a multi-vitamin and fish oil supplement to your diet. If you are a female athlete you may benefit from a Vitamin D supplement as well but know your levels first. Create a smart supplementation program that improves your performance without compromising your health or draining your wallet.

10. Sleep. Aim for eight hours of sleep each night. If you can’t consistently get 8, take power naps when you can. The body recovers and repairs best when it is sleeping.

And finish off with: The 80/20 Rule. Each meal and snack is an opportunity to fuel your body. Choose foods that are best for you 80 percent of the time. Eat some foods that may not be the best, but are your favorites, 20 percent of the time!

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on Flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Let me know if I can help. Email me at architechsports@gmail.com

704-900-8960

God Bless,

Alan Tyson, Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist