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08 Jun
Nutrition Tips: Fueling the Athlete
By Aaron Thigpen
Gamespeed Sports Performance
8/9/13
Performing at optimum speed, power and agility means fueling the body with the right nutrients to be sharp, explosive and ready.  A workout can only be as good ads the fuel you have in your body to perform it.
Running faster, lifting more and jumping higher starts with not only a solid workout plan but a solid diet plan.
athletic-woman-and-man-drinking-bottled-water
1) During Workouts
8-16 oz of a sport drink 20-30 minutes prior to exercise. Another 8-16 oz per 30 minutes of exercise to maintain energy. If too sweet try diluting it in a little water. Always have water available to drink in addition. For post exercise recovery, within 20 minutes of the end of exercise consume 12-16 oz of low fat milk,   (chocolate/strawberry is ok) or a basic pure whey isolate protein supplement.
2) Before & After
 
Avoid eating solid food within 60 minutes before exercise to 30 minutes after exercise. Solid foods are hard for the body to digest during workouts.  Avoid candy bars, chips, and other snacks right after workouts. Consume the chocolate milk/protein, wait 30 minutes, and then have solid food. If hungry before workouts try foods that are small, simple, and quickly digested. Small granola bars, nuts or sports bars are good options. They can also nibble on these during exercise activity.

 

  

3) Provide well-balanced meals.

Prepare well rounded healthy meals with good proteins, fiber and carbohydrates.  Typically, breakfast, lunch, and dinner should contain servings of protein and complex carbs. For athletes it is also suggested that 2-3 healthy snacks (fruit, vegetables, nuts, berries, yogurt) be eaten in between the main meals. This keeps energy levels constant and provides the calories needed to fuel the body and provide growth and recovery.

Also a full glass or water (8oz) should accompany every meal or snack.
05 Jun

tired

Preparation for your next obstacle course race (OCR) can be fun, but in our attempt to get ready we can sometimes over do it. Over training is a common problem among fitness athletes. We always think “more is better” and “no pain no gain”. This commonly leads to over training. The signs can be very subtle and easily over looked or misdiagnosed. It is very important that athletes be aware of over training, what leads to it and how to handle it. Otherwise you can leave your best race in the gym.

Symptoms and Warning Signs

  1. Frequent colds, headaches, and the swelling of lymph nodes in neck and groin. And other illness that result due to a lowered immune system.
  2. Frequent injuries, soreness, stiffness in muscles, joints and tendons that may last unusually longer than normal.
  3. Other signs include cloudy, dark or concentrated urine and pale, pasty skin, blemishes, or rashes.
  4. General feeling of flatness or low energy for extended periods of time.

Suggested Treatment

  1. Rest for a couple of days, until your body tells you it’s time to start again.
  2. Reduce training.
  3. Increase recovery times.
  4. Pay attention to nutrition and hydration.
  5. Have scheduled active rest periods. I suggest every four to six weeks where you change to lighter activities i.e. swimming, biking, or games for a few days.

Tips to avoid over-training

  1. Set realistic goals.
  2. Vary your training.
  3. Take breaks.
  4. Gets lots of rest and relaxation. And don’t work a muscle until it’s fully recovered.
  5. Eat a complete diet.
  6. Don’t become obsessed with training.
  7. Don’t neglect warming-up and cooling-down

 

At The Challenge Grounds in Concord we can help you monitor your body and time your workouts for their optimum effect, RACE DAY!

(925) 222-9612

13 May
New Fitness Training Programs
Introducing The Challenge Grounds, performance training for the fitness athlete and tactical professional.

The Challenge Grounds Are For

The Entry Level Fitness Athlete – Interested in learning the fundamentals of athletic based training, lifestyle and competition. Great for those participating in obstacle and adventure course races. (Spartan, Tough Mudder).

The Seasoned Fitness Athlete- Striving to improve his/her performance  in the competitive arena.

The Firefighter/ Police/Military Professional- Where fitness requirements must be met for entry into their career choice and who want responsible, applicable training assistance and guidance in that preparation.

 

Our classes are small, the training concise and applicable. We can  effectively customize your training. Our only purpose is to make you the best you can be.

 

Our programs cover a multitude of functional & athletic ability elements:

  • Grip strength
  • Climbing
  • Sprinting & Running
  • Jumping, Leaping & Hurdling
  • Balance & Coordination
  • Crawling
  • Lifting, Pulling & Pushing
  • Handling fatigue & breathing
Monday (Cancelled) & Wednesday Evenings
May 25th & 27th
7 – 8 pm
Two sessions for $50*
Drop In & Single Session $30*

Class Size: 6 max

*Cash Price, Credit card $55/$35

 

Please Fill Out Registration Form

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