WorkoutAid.com

What to Eat Before Basketball?

admin — Tue, 22 Dec 2009 18:00:35 +0000

If you are concerned about when and what to eat before hitting the court, remember to only nibble before you dribble! Avoid eating a huge meal before you play, because you don’t want to feel bloated and weighed down by your food. Nibble on healthy, high energy foods throughout the day that contain carbohydrates. Fruit such as oranges and apples are a good choice, as well as nuts, skim milk, and whole wheat pasta. A moderately sized meal of high energy foods about three hours before you play is ideal, and remember to hydrate throughout the day. Drinking sports drinks is okay after and while you play, but water is usually enough before hand. Make sure you all but cease drinking in the last few hours before the game, to avoid unwanted washroom breaks.

What to Eat Before a Football game?

admin — Tue, 22 Dec 2009 15:23:48 +0000

Knowing when and what to eat before playing football can be complicated. You want to stick to high carbohydrate foods throughout the day that will help increase your energy levels. Many people are under the assumption that throwing back a plate of pasta a few minutes before you play will help improve your game, but this is a misconception. You don’t want to consume anything for two to three hours before you play. Digestion requires energy, so not only could you feel weighed down and bloated by eating so close to game time, the digestion process will actually be leaching some of the energy you could be using to play. Eating a quick granola or energy bar a few minutes before you play is acceptable, because in some cases it can help to peak your energy.

A medium sized meal about three hours before game time is best, full of healthy high energy foods such as whole wheat pasta, oatmeal, nuts, and fruit. Avoid drinking energy drinks which are full of sugars and caffeine, as these can cause an energy crash after a short period, and can also dehydrate you.

What to Eat Before Hockey?

admin — Mon, 21 Dec 2009 13:58:09 +0000

If you are stuck wondering if you should eat anything before your big game, or skate on an empty stomach, remember that your body is fueled by what you eat. Of course there are things you definitely want to avoid before hitting the rink, like high fat foods, greasy foods, and most fast foods. These can actually use up your body’s energy because they are difficult to digest. Also avoid alcohol and caffeine before lacing up your skates, as they can dehydrate you, which isn’t good for any athlete! Finally, never try any kind of new food that your body isn’t used to. You never can tell how your body will react, so play it safe and leave the experimentation until after the game.

Hockey players burn through a lot of energy, so make sure you are eating plenty of high energy foods all day. Carbohydrates in bran, whole wheat pasta, oatmeal, nuts and fruit can be essential for keeping your energy levels high, but make sure you aren’t stuffing your face a few minutes before face off. Try to stop eating two hours before you play, though a quick granola bar can be helpful a few minutes before going out onto the ice.

Basic Gear for the new runner

admin — Sun, 20 Dec 2009 22:10:06 +0000

Running is one of the few sport activities which requires the bare minimum of equipment…namely a good pair of shoes. It’s perfectly fine for the casual runner to just go out running in a pair of old cross trainers and an old cotton t-shirt but if you are training to compete in a event or to get more serious with your training, you need some proper equipment.

First on the list is obviously a good pair of shoes as I previously mentioned. It might be confusing to walk into a sports store and find a wall of fancy shoes with hefty price tags and all of which claim to be the best. A good place to start might not be a sports store but a local running store where they can custom fit your shoe for you. It should feel comfortable when you first put it on and feel natural when you walk around in it. It’s a good idea to take the shoe to a treadmill and run a bit to see how it feels so you can exchange it if needed.

After you have a good pair of shoes, you need a good pair of socks. Now you might be wondering what’s wrong with your cotton socks. They are perfectly fine if they don’t cause you any problems but from experience, I find that they can cause blisters if too heavily padded and basically make your feet sweat like a sauna. Invest in a few good pairs of running socks or at least some moisture wicking ones. Keep them just for running and they will work wonders for you for a long time.

Now that we have the important stuff covered, take a look at what you are wearing when you run. Basically, for most weather, shorts are perfectly fine. If it gets too cold for you to run comfortably in your shorts, buy a pair of compression fit pants or even a well fitting and light pair of track pants will do.

Cotton is fine for most occasions, but if you are running long distance, you tend to sweat a lot. Cotton will hold all the moisture in and you end up running with a cold, wet sheet of fabric against your skin. Not the best thing. There are a number of options here but generally, anything that says “moisture wicking” is a good bet. Find a good fit and it’s a good idea to buy a short and long sleeve top to alternate them with varying weather conditions. Even if the temperature goes to about 2-6 degrees Celsius, if you layer the 2 shirts, you should be fine because when you run your body tends to heat up quite a bit after the first kilometer or so. Running in below freezing temperatures is another story and you need the proper jackets, gloves and warm headgear. If you are just starting out I would head for the treadmill if it’s freezing outside just to keep yourself safer.

To summarize, with a good pair of shoes and socks you should be able to put that extra edge into your training. Combine that with proper clothing, you can confidently take on and train for anything that comes your way!

How do I prevent running injuries?

admin — Sun, 20 Dec 2009 22:02:27 +0000

I injured myself several times now while running. I thought, in order to prevent these injuries I need to understand why they happen in the first place. It is a bit obvious, since in a way I am torturing my body and a while ago I didn’t. Still, I started doing some research to at least find out how to minimize these injuries.

1. Wearing Proper Shoes – I actually went to pediatrist to check my feet and shoes didn’t seem to be a problem. I think this is a fairly decent shoe that I’m wearing, but I’ll probably get something a bit better. By that I mean making sure that if fits better and it’s easy to walk. This is common sense, nothing new.

2. Proper Stretching – Understanding what muscle you’re using is important to knowing how to stretch. This is probably true since I have a stretching routine after 10 minutes of running usually. I have never thought about whether this routine is good enough though. I googled the topic and sure enough, there are lots of stretching. This is definitely something I can work on. I will post more on this! Reading a few articles on about, I find these general guidelines:
- focusing on the muscles you’re using: stretching your hands is probably not going to help much
- warming up: a definite must before any workout
- starting slowly with the run: this will gradually losen up the muscles and you’ll probably last longer
- don’t overstretch: this can be painful and harmful. no details here…

3. Avoiding too much workout - Overtraining will almost always result in injuries. This always happens to me with weight lifting. One of my trainers said this is a good news and it means that the burn triggers muscle growth and its a sign that it’s working. However, you probably want to account for joint or other injuries. These injuries can take longer to heal.

4. Running on right surface – You probably want the ground to to absorb the shock. Trying to avoid concrete as much as possible. Its probably the worst surface for running, about 10 times harder than asphalt. Grass or gravel is probably the best surface for running.

Last 10k I think I might have injured my knee a bit. Maybe this will be okay by Wednesday, and hopefully all healed by Sunday, the race day I’m preparing for.

What to Eat Before Practice

admin — Sun, 20 Dec 2009 21:56:50 +0000

Though you may not be as concerned about what you are eating before your practice as before your big game, it is important. Practice makes perfect right, and the same goes when figuring out exactly what you should eat on practice day. Eating healthy all the time is of course your best choice, but if you are a fan of fast foods and greasy meals, try to avoid eating anything of the kind at least three hours before hand. If you are hungry before practice, try eating a small healthy snack that will hold you over. Small amounts of peanut butter or nuts are recommended along with oats, an apple or an orange, and two cups of skim milk. This way you are having a healthy, balanced snack that will give you energy, help with digestion, but not leave you full and bloated.

Strength training 5×5 program. v1.0

admin — Sun, 20 Dec 2009 21:40:56 +0000

This is a trial program based on the simple 5×5 program. A cycle will go through 4 weeks and load will be increased gradually. All exercises part of the program done with 5 sets of 5 reps each. If a full 5×5 can be performed fully, weight will be increased by 5 – 10 lbs. There must be a gradual improvement every time the same exercise is performed.This program is a 3 day alternating program. For example, Monday Wednesday and Friday. All days in the middle should be used for running/swimming/ sports.

4 weeks cycle

Sample program is attatched below…

Week 1 Session 1

Exercise	Reps completed (y/n)	Weight used (lbs)
Bench Presses-5×5
Seated Rows/Barbell rows – 5×5
Leg Press – 5×5
Dumbbell curls – 1×8
Skull Crushers- 1×8
Hammer Curls- 1×8

Session 2

Exercise	Reps completed (y/n)	Weight used (lbs)
Military press – 5×5
Dead Lift – 5×5
Lunges – 5×5
Barbell Curls – 1×8
Triceps pushdowns – 1×8
Reverse Curls – 1×8

Session 3

Exercise	Reps completed (y/n)	Weight used (lbs)
Incline Press -5×5
Pull down – 5×5
Squats – 5×5
Preacher curls – 1×8
Triceps Extensions – 1×8
Wrist Curls – 1×8

What To Eat Before The Big Game

admin — Sun, 20 Dec 2009 16:00:06 +0000

It can be very tricky to decide if and when before a big game you should eat, and if you do eat, what would help to improve your game. Logically, you shouldn’t be sitting down to a three course meal twenty minutes before the puck drops, but eating a quick granola or energy bar about 5 minutes before your game can help to give you a bit of an energy boost.

Consuming water is crucial, and unless you are taking part in a high endurance event lasting several hours, it is preferable over sports drinks. Drink as much water as you wish, up to about 2 hours before your event, then cut down to only about 3 cups. Try to avoid drinking at all for the last 15 minutes before your game to prevent inconvenient washroom breaks.

Eating a large meal is never as desirable as eating several smaller meals throughout the day, so try to do lots of snacking on healthy, high energy foods like oranges and granola bars. Starting your day with oatmeal can be a good start, because it helps with digestion and is a good source of energy. A small meal of whole wheat pasta can be great about 4 hours before you are scheduled to play because it is high in carbohydrates, but won’t leave you feeling too bloated and full. Avoid eating fast foods and anything fried, because they can be harder to digest, which can leach your energy.

To summarize, small high energy snacks throughout the day, no water for the last 15 minutes before the game, a moderate meal with whole wheat pasta about 4 hours before you play and no fried foods for that day. It is also a good idea to not try any new foods that day, as you never can tell how your body will react.

High Energy Foods

admin — Sat, 19 Dec 2009 14:50:50 +0000

If you are feeling lazy or just want to give yourself an edge for the big game, here are some high energy foods that can really help to boost your energy levels. The first, rice bran, is the by product of a rice milling process that is often found in breakfast cereals and enriched breads. It contains a high number of antioxidants, helps reduce the risks of coronary heart disease, and has a high fiber content. Sweet potatoes are also a good source of energy, they are highly nutritious, and act as an antioxidant. Nuts and seeds are high in amino acids and fats, provide essential vitamins, high in fiber and high in carbohydrates.

Whole wheat pasta is a great choice if you are looking to boost energy but not gain weight and it reduces the risk of heart disease. Oatmeal is always a good choice if you are looking for more energy in the mornings and it helps with digestion throughout the day. It contains complex carbohydrates and fiber that also helps to stabilize blood glucose levels.

Some fruit are also high energy foods. Blue berries lower blood cholesterol levels, contain antioxidants, and are high in vitamin K. Oranges, grapefruits and lemons have great nutritional value. They are high in vitamin C minerals and dietary fiber. Figs can help to boost your energy levels, and are a great antioxidant. They also help in superior muscle function and bone strength. Finally, a great high energy and healthy fruit are apples. They are another great source of vitamin C and help to lower the chances of developing certain cancers.

High Protein Foods

admin — Fri, 18 Dec 2009 17:50:18 +0000

If you are looking to add more protein to your diet, it can be hard to know which foods you should be eating. It is recommended that you multiply your body weight in pounds by .37 (or kilograms by .8) to find the minimum grams of protein you should be eating in a day. Eating too much protein can be unhealthy, so be aware if you are boosting your protein intake that you are not eating too much.

Obviously meat is a good source of protein. Chicken, pork and beef usually contain about 7 grams of protein per ounce. A hamburger contains approximately 28 grams of protein, a steak is about 42 grams, a chicken breast is about 30 grams and a serving of ham has about 19 grams. Another high source of protein is fish. Most fish fillets contain about 22 grams of protein, and canned tuna has about 40 grams.

If you are looking for alternative sources of protein other than meat, nuts and seeds are a good choice. Two tablespoons of peanut butter contains about 8 grams of protein and a ¼ cup of almonds, peanuts, and pumpkin seeds each have about 8 grams as well.

Another great source of protein is eggs. One large egg contains about 6 grams of protein. Dairy is also a logical choice, one cup of milk contains up to 8 grams of protein. Yogurt has about 10 grams of protein per cup and hard cheese (like parmesan) has 10 grams per ounce.

Finally, beans are a healthy way to get your daily protein intake. Most beans have about 10 grams of protein per ½ cup, and soy beans have 14 grams per ½ cup. Tofu contains about 20 grams of protein per ½ cup, so there really are many choices when choosing foods to help increase your daily protein levels.