Resources

Downsides of Fast Food and Healthy, Simple Alternatives

The last thing that parents want to worry about before or after a long day at the field is preparing food. The perspective that it is difficult and expensive to make well-rounded meals regularly available at home is ever-present with the convenience of fast food. However, proper nutrition is essential for athletes before and after training and competing. In the case of youth athletes, ensuring that nutrition takes priority is mostly up to their parents. While fast food may be a convenient option for busy parents, it often falls short in providing the necessary nutrients and energy to support young athletes’ athletic performance. Below you will find some of the most prominent drawbacks of fast food, and some simple alternatives to keep on deck at your house for when you are feeling extra busy.

What are the negative aspects of fast food?

Lack of nutritional value

Fast food options are notorious for their high levels of saturated fats, refined sugars, and excessive sodium content. These factors can have a detrimental impact on young athletes’ health and recovery. While fast food may provide quick energy through its high calorie content, it often lacks essential vitamins, minerals, and fiber. This can lead to inadequate muscle recovery, weakened immune systems, and an increased risk of injuries.

Poor Quality Ingredients

Fast food is typically made with processed ingredients and low-quality meats, which lack the essential nutrients required for muscle repair and growth. Moreover, the cooking methods used in fast food establishments often involve deep frying or excessive oil usage, which further diminishes its nutritional value. By opting for fast food, youth athletes miss out on the opportunity to consume wholesome, nutrient-dense foods that can fuel their performance and support their overall health.

Negative Impact on Energy Levels

Although fast food may provide an initial burst of energy, the high sugar and unhealthy fat content can lead to a rapid spike and subsequent crash in blood sugar levels. This can result in fatigue, sluggishness, and reduced concentration during practices or games. Instead, youth athletes require a steady supply of complex carbohydrates, lean proteins, and healthy fats to sustain their energy levels and promote better performance.

What are easy nutritional options for parents to keep at the house?

Protein-Packed Snacks

Protein plays a vital role in muscle recovery and growth. Parents can provide their young athletes with protein-rich snacks like Greek yogurt, hard-boiled eggs, nuts, seeds, or protein bars. These snacks are convenient, portable, and offer a good balance of nutrients. If you have a picky eater in your household, there are many simple ways to spruce up any of these snacks with homemade recipes which can be prepared in bulk.

Fresh Fruits and Vegetables

Fresh fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that aid in recovery and support overall health. Fruit salad cups, vegetable sticks with hummus, or homemade smoothies are quick and refreshing pre and post-workout options. Typically, as long as the necessary ingredients are already in the fridge, preparing these fresh options at home take little more effort than hitting a drive thru.

Hydration

Staying properly hydrated is crucial for optimal performance and recovery. Rather than having a pop with dinner, encourage youth athletes to drink natural electrolyte-rich beverages like coconut water or diluted fruit juices to replenish lost minerals. Finding a beverage option that your athlete genuinely enjoys may take some trial and error, but once a winner is found, keeping it on hand will always be better than the options at the drive thru.

Life is hard, and there is nothing wrong with taking the easy route to dinner every now and again. However, with routine preparation—similar to the level we expect our athletes to take in their training—all parents can keep healthy, balanced, and beneficial food options in their house at all times. Having nutrient dense options at home for before and after training or competition doesn’t have to be expensive or inconvenient.

10/29/24

The Athlete’s Kitchen: The Most Common Sports Nutrition Questions

Athletes have many questions about how to fuel for top performance. The Internet abounds with answers, but how do you know what’s valid? Here are some trustworthy answers, based on research presented at the American College of Sports Medicine’s Annual Meeting (May 2018; www.ACSM.org).

FUELING DURING 

Likely not. A soccer study indicates the players barely consumed half that amount (17 g carb (~70 calories)/hour of moderate intensity training and only 14 g (~55 calories) per hour during high intensity training). Soccer players—and other athletes in stop-and-start sports—want to experiment with consuming the recommended amount of fuel. They’ll likely learn they can have greater stamina and endurance at the end of their games—and that can be their winning edge.

FUELING AFTER 

Yes, according to 8 female collegiate tennis players who enjoyed 680 calories of recovery food (an apple, a banana, 2 tablespoons peanut butter, and a bagel) daily for 4 weeks after high intensity strength and power training. They reported being able to train hard the next day with 10% less perceived effort compared to sessions without the recovery snack. Further, there were no differences in body composition. Knowing that the food was available contributed to better-quality training sessions. Whether psychological or physiological, eating within an hour post-exercise made a positive difference. Perhaps you should make refueling a consistent habit!

HYDRATION

In a simulated heat wave study, trained athletes exercised lightly for 3 hours in each of 4 trials. They drank either 1) room temp water (20c) as desired, 2) cold water (4°C) as desired, 3) no fluid replacement, or 4) full replacement of sweat losses with programmed drinking. Obviously, those who drink nothing suffered from the most heat strain. Those who drank water at the desired room temp consumed enough to prevent dehydration, and those who drank the 4°C water experienced limited thirst. This suggests that athletes should be careful about how much ice they put in their water bottle. The body doesn’t crave it enough to entice proper hydration.

2. I’m afraid of becoming dehydrated when I train hard in the heat. I plan to push fluids. How much is too much to drink?

While drinking an extra-large volume of fluid before endurance exercise might seem advantageous, the question arises: would doing so actually trigger a diuretic effect and, thus, not provide the desired benefit (hyper-hydration)? To test that theory, subjects drank 5, 10, 15 or 20 ml/kg of a sodium-containing beverage. That’s  about 12 to 50 ounces (350 ml to 1,400 ml) for a 155-lb (70 kg) athlete. The data suggest that the athletes retained about half of what they drank, regardless of the volume consumed. Thus, if you will be exercising in the heat, tank up as tolerated.

ALTITUDE  

In order to meet the combined demands of increased blood flow to the skin (to dissipate body heat) and the transportation of adequate oxygen to the muscles, the heart has to work about 17% harder than at sea level during 30 min of moderate-intensity exercise. If you are a fit, healthy person who is just exercising at altitude or just exercising in the heat, the heart works about 10% harder. No wonder exercising at altitude and/or in the heat is tiring! Programmed eating and drinking can help provide the extra energy and fluids needed to support the extra effort. Hikers and skiers, plan ahead…

CONCUSSIONS    

An effective way to reduce the harmful response to traumatic brain injuries is to routinely consume oily fish (omega-3 fats) during training. Unfortunately, a study with 112 football players (none of whom took fish oil supplements) indicates only 1% of them consumed adequate dietary omega-3s. They would be wise to enjoy more tuna sandwiches, grilled salmon, and other oily fish, as well as take fish oil supplements.

INJURIES   

You want to eat well on a daily basis and stay in peak physical condition. Fit individuals have a lower injury risk. A study with Navy SEALs suggests having good knee strength and flexible hamstrings, as well as strong leg muscles, are important factors to reduce the risk of lower-leg muscle & bone injuries.

You also want to maintain an appropriate body weight—not too thin! Among female collegiate athletes, those with components of the Female Athlete Triad (amenorrhea, stress fractures, and/or restrictive eating) experienced more injuries than those who ate enough calories to support normal menses and strong bones. Eat enough! 

WEIGHT

The less you eat, the more the body down-regulates to conserve energy. A study with collegiate female athletes reported those eating ~1,600 calories a day, as compared to their peers who ate 2,100 calories, conserved energy via a lower resting metabolic rate and reduced thyroid (T3) level. Try getting out of “hibernation” by eating a bit more and enjoy better energy. Consulting with a sports dietitian can help guide this process. 

NITRATES  

Likely yes. A promising pilot study in older adults (average age, 78 years) showed that chronic nitric oxide supplementation (40 mg, 3 times/day) was well tolerated and associated with increased ability to walk more efficiently. We need more research to better understand the impact of dietary nitrates and nitric oxide supplements on physical activity and health among elderly people. Till then, we can all enjoy more beets, arugula, celery, and other foods rich in dietary nitrates. They help youthful athletes as well as their grandparents.

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). Her best selling Sports Nutrition Guidebook and food guides for marathoners, cyclists and soccer players offer additional information. They are available at www.NancyClarkRD.com. For her popular online workshop, see www.NutritionSportsExerciseCEUs.com. 10/29/24

Using Proper Nutrition to Maximize Your Workouts

Proper nutrition is essential to general health and wellness, but it plays a particularly prominent role in the world of athletics. Pushing your body through tough workouts is necessary to achieve maximum potential, and keeping the right fuel in your system is one of the best ways to ensure continuous growth and full recovery. There are varying levels of scientific considerations to implement into your diet, but a simple, consistent balance is the greatest key to nutritional success.

Finding a functional, daily diet that works for you is the first step. Better Health suggests athletes design a daily energy intake consisting of:


General misconceptions are that carbohydrates and fats are “bad” for you, and that protein is the only nutrient that promotes growth. In reality, any food group consumed in excess with neglect to others will present detriments to performance. Both carbs and fats play a special role in food energy, and athletes need them.

Fats should be the primary fuel for low to moderate intensity exercise, as they offer muscles energy to slowly break down during endurance workouts. Carbohydrates offer quickly processed fuel for bursts of energy during competition or towards the end of workouts. Fats and carbs alike, when consumed with intention, are the keys to staying on your feet through your workouts and competition.

Nutrients that promote recovery after workouts

Protein is tied most directly to muscle growth, and it is for the way that it helps muscles recover. Eating nothing but chicken and protein shakes won’t simply make you get bigger, faster, or stronger. Heavy protein meals should be saved for after workouts because they will help aid recovery—keeping you going day after day.

A balanced, nutrient rich diet is necessary for general health and wellness, but imperative to athletic success. Make sure that your body is properly fueled to ensure you get the most out of your workouts and have the potential to recover quickly.

10/29/24

Ways Pre & Post-Performance Nutrition Affect an Athlete

How many of you have had a post-game pizza party with your child and their team? Whether it’s to bond the group or celebrate a birthday on the team, it’s okay to offer up a quick easy meal after the game or meet, right? I know that my daughter has had multiple such outings with her team and coaches, but every time it happens I cringe. Read on to learn more. 

A Guide to Eating for Sports

Eat Extra for Excellence

The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements. It's all about working the right foods into your fitness plan in the right amounts. To read more click here. 

The Most Common Sports Nutrition Questions

Now that the high school track season has started, I am getting questions from my athletes about nutrition. I came across this article that dives into the topic a bit. Click here to check it out.

Kids who skip lunch are missing out on essential nutrients

Children who skip lunch may not be getting enough vitamins and minerals from the rest of their meals and snacks, a study suggests. Researchers examined nutrition information for almost 4,800 school-age kids and found that about 7 to 20% skipped lunch at least once a week. Click Here to read more. 


Restaurant food not much healthier than fast food

Home cooking is still the best way to control the calories, fat, sugar, and other nutrients that families consume, a new U.S. study suggests. Click here to read more. 

Knowledge Base

Injury Prevention Strategies

March 19, 2024 

As one of my training sessions was coming to an end, and the athlete was helping me clean up and put equipment away, I shared with her mom the importance of reading an athlete’s body language as well as using other cues to extract information about how the training session went. Interestingly enough, I came across this article during my regular reading on the topic of speed coaching and athletic development. The article is by Day Pfaff, one of the best Speed Coaches in the US. Check out what he has to say:

Let’s explore three key markers I use to identify potential injury risks in real-time during training sessions. 


First: Postural Integrity and Muscle Recruitment

During a workout, I closely observe each athlete's postural integrity. If there are noticeable changes in posture or if they begin to sub-recruit muscles inappropriately, I stop the workout. For example, a common issue I see during upright sprinting is gait control - so the athlete's control over the foot's path from the backside to the front-side of their body.

 

When athletes start to heavily fatigue, they tend to over-push horizontally, then as a consequence, they reach out ahead of their center of mass. The result is the path of the movement of the foot becomes more like an elongated ellipse, as opposed to a more circular shape. This is a red-flag. I’ve noticed this to be common when athletes are under pressure at top speed, so they try to press or push harder, and the ratio of flight time to contact time gets 'out of whack'.

 

The risk of a hamstring injury increases once the lower leg casts out beyond 30 degrees to the vertical. While a young, elastic athlete may exceed those 30 degrees and come away unscathed, an older, more muscular sprinter is less likely to do so.

 

So, if during maximum velocity runs, you notice increased lower leg casting out after knee block I would suggest it’s a good point to call time on the session.


Second: Joint Reflexivity and Movement Fluidity

The second warning signal is a change in joint reflexivity and overall motion fluidity. A loss in fluidity, resulting in what looks more like 'mechanical' movements - as opposed to the athlete's normal movement signature - is a clear sign to halt the exercise.

 

Third: Deteriorating Body Language & Communication

My third red flat relates to body language and communication. Both of these are vital indicators of an athlete's training readiness, often revealing more about their condition than words alone. Athletes, driven by a commitment to their sport and a desire to excel, sometimes adopt a 'tough it out' mentality. This mindset, while admirable for its display of determination, can lead athletes to push beyond safe limits, masking pain and discomfort that signal the onset of potential injuries. It's crucial, therefore, to develop a keen eye for non-verbal cues. Watch for changes in facial expressions or any signs of grimacing that suggest exaggerated discomfort. An athlete's body language, such as slumped shoulders, a lack of fluidity in movements, or hesitancy in executing techniques that were previously performed with confidence, can all be telltale signs of fatigue or underlying issues. Additionally, changes in an athlete's usual communication patterns, like becoming unusually quiet, expressing frustration more readily, or showing signs of disengagement, can indicate that they are struggling.


Your Take-Home

Cultivating open, honest communication channels with athletes is essential, encouraging them to report feelings of discomfort or fatigue before they escalate into injuries.

This approach requires mutual trust, ensuring athletes understand the value of listening to their bodies and communicating their physical and emotional states.

In our pursuit of performance, it's imperative to remember that the health and safety of our athletes are paramount. By keeping an eye out for these markers, we can preemptively address injury risks, optimizing athletes' training continuity and career longevity.

Thanks for reading, 

Dan Pfaff

Copyright © 2024 ALTIS LLC, All rights reserved.

3 Traits I See In Elite Athletes

Les Spellman Performance, 9920 Pacific Heights Blvd, Ste 150-1062, San Diego, CA 92121

2/28/24 Article 

The last 10 weeks we’ve had our sights set on one event.

The NFL Combine is here.

There are always a ton of feelings heading into this week. Most importantly, I can’t wait to see our guys show out after seeing all the work they’ve put in leading up to this. (quick review of our tapering process). Every year, I love the relationships I’m able to form with these athletes. Going through something this meticulous, with this much focus always makes us feel like family by the end of it. It got me thinking. I’ve been blessed to train some of the world’s elite athletes, and I wanted to think if there was anything in common that I’ve seen from them throughout my career. I was able to narrow it down to 3 things nearly all of the elite athletes I’ve been able to train have in common:

3 Traits of an Elite Athlete 

 As a coach, you already know that communication is huge. The elite athletes I’ve worked with are all effective communicators. They’re able to communicate how they feel, what they need, if they like something or don’t, what their goals are, etc. This one is big for combine training. Each day I’m asking the athletes for a wellness questionnaire. I need their honest answers because it can affect their training loads for the upcoming session. For an event like the combine where we only have 8 weeks to prepare, the margin for error is small. Athletes who can effectively communicate to me how they’re feeling and what they need set themselves up for success. It’s very very clear how they communicate with me. 

The successful ones are great time managers. They always show up on time. They understand work-to-rest ratios. (taking time for recovery is also important to them). They are very critical of their time, and they have a good balance in their schedules. They make time to put in the work but also leave time for fun/family, etc. Elite athletes know how to have great balance.

Finally, it’s the work ethic that shouldn’t come as a shock. It’s like they have this weird thing where they always feel like they're being outworked by someone. They always feel like “I gotta do a little bit more because of the next guy”. There’s a constant chip on their shoulder. For some guys, this comes from going to a small school and ending up in the NFL. They carry the chip with them the whole time. For other guys that are at the top - they’ll hear people talking at the bottom (which happens all the time just check Twitter). This will fuel them. Wherever it comes from, they have a chip on their shoulder and they want to work a little bit harder than the rest, prepare a little better, and ultimately they want to be the best. It’s crazy how consistent these traits show up for the athletes at the elite level. When I look at the youth setting, the reality is that there’s a small percentage of them that can do all three of those things well. That’s why I emphasize starting to build these qualities when I’m training younger athletes. An athlete could have all of the sport-specific skills and athletic abilities in the world, but sometimes it’s the little qualities that will ultimately propel them to the next level. 

Closing the Combine and a Behind-the-Scenes Look

I’ll wrap up today’s email with a behind-the-scenes look at what goes on at the combine for those who haven’t experienced it. Before I do, I got a question from a coach last week on whether or not learning this stuff is important for someone who doesn’t train any athletes for an event like the combine. I probably sound like a broken record here, but it’s a word I’ve mentioned a lot in the past few weeks. 

Systems.

Whether you are training athletes for the combine or not, your athletes ARE preparing for something. Making the team. Getting moved up to varsity. Getting recruited to play in college. We use the same system we use for combine training with our pro guys in the offseason down to the local youth teams we work with. There are plenty of takeaways on learning how to implement an effective system, learning how to prepare your athletes for competition, and learning how to organize a training program. 

Finally, here’s a video showcasing our time in Indy last year that shows behind the scenes what it looks and feels like to be there: [Behind the Scenes] 2023 NFL Combine

 

 LET’S BUILD. 

Thanks,

Les Spellman