COMPETE Strength & Conditioning

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Congratulations to out of on his commitment to

BIG HAPPY BIRTHDAY TO .dpt

Thank you for all you do to get/keep our athletes healthy.

Workout Day vs. Recovery Day...
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There should be a difference between how you eat on training days vs. non-training days.
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While all nutrition advice should be based on your individual goals...there are general rules of thumb that everyone should follow.
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1) A serving of protein and vegetables with each meal.

2) Higher carb days and meals should surround your workout days and time.

3) If you are looking to gain weight, carbs should be consumed with every meal. If you are looking to stay lean or lose weight, less starchy carbs on non-workout days.
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Deloading..
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A built in time period that allows your body to rest, recover and come back stronger than ever.
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When we train, we break our bodies down, resulting in temporary decreases in strength. With proper rest, our body goes through a process known as super-compensation. It over compensates for the damage and come come back stronger than before.
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A deload week allows for a longer period of time where your body is able to fully repair itelsef. The result is that people often come off a deload week and are the strongest they have ever been. This allows them to train harder for a few more weeks and the cycle continues.
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How to eat on a deload week:
-Hydration is key. People think that becuase they are not training as hard they can drink leas water.
-Not much else should change. You should still be eating plenty of protein with each meal.
-Load up on vegetables to get as many micro nutrients (vitamins and minerals) as you can.
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How to Rest:
-Sleep is your bodies number one recovery tool. Without adequate sleep you will never fully recover.
-Extra time should be spent on soft tissue work (foam rolling, massage, lax ball, ect.) to keep muscles feeling loose and joints mobile.
-A yoga class, short jog or swim is a great way to get blood flow to your muscles and help them recover.
-When stretching, don’t just go through the motions. Spend time on certain areas where you need the most work. We all have imbalances. This is the time to realign and focus on those specific areas.
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Remember, a deload week is not a time to do nothing! Always have intent with your recovery sessions.

BIG Happy Birthday shout out to coach

Thank you for all that you do for the athletes at Compete!!!

HAVE. A. DAY!

Post workout..
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During a hard training session 3 things occur:
1. You damage muscle tissue through strength training.
2. You use up your stored muscle "fuel" (glycogen).
3. You lose a significant amount of water and sodium through sweat.
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If your post workout meal is lacking in any 3 of these categories, you will inhibit your bodys ability to recover and push harder the next session.

1. Protein is what your body uses to rebuild the damaged muscle tissue. Shoot for 25-35g of a good quality protein source.

2. Carbs are what your body uses for fuel, which means after the workout you need to refill the tank. Consuming carbs along with your protein post workout will also help the protein get to the muscle quicker.

3. Water and electrolytes will help your body fully rehydrate. Water is good, but by adding electrolytes to that water will help you absorb that water better and maintain proper muscle function.
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Remember...you can only train as hard as you can recover.
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Eating around a workout..
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Small meals pre and post workout will have a big impact on your performance & recovery.
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Depening on what you can stomach, pre-workout meals should be consumed 25-30min before the training session.
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Post workout snacks can be consumed as soon as you finish training, even on the ride home in the car. This is for those looking to get in extra calories before the next full meal.
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Whats the difference between pre/post workout?
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Pre-workout snacks should be focused on getting carbs with a little protein & fat. That is going to help fuel the training session.
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Post-workout should be higher in protein to start the muscle recovery process. Carbs should also be included for recovery.
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Use these quick, easy options to make sure you're getting the most out of every session.

Pre-workout Nutrition...
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During a training session or game/practice, carbs are your bodies number 1 fuel source.
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If you want to get the most out of a training session, or optimize how you perform on the field, getting carbs in before hand is essential.
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Not all carbs are created equal. Some digest quicker than other and can be more readily available for the body. These are what you should be looking to consume before training. They will not sit heavy in your stomach, and provide you with the needed energy to train/play.
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Depending on what you can handle, pre-workout snacks should be consumed 15-25min before a session.
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Thanksgiving time is finally here!
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Let us all remember that your diet is not just what you eat.
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So enjoy that meal, and dont worry about the nutritional value.
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More importantly..enjoy the time spent with your family & friends. Healthy relationships are what make healthy people.
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