Each month coachalberta.ca posts a book of the month to provide our coaches with valuable and insightful resources. Check our website regularly for chosen reading material presented by humankinetics.com
June – The Modern Art of High Intensity Training
Featuring 40 exercises, 127 workouts, and a full 15-week program, The Modern Art of High Intensity Training offers a visually stunning presentation of all things high intensity. Along with covering the five principles of high intensity training, its eye-catching illustrations convey the strength, power, and beauty of the movements. To see more details click here
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May 2017 Book Of The Month
Increase muscle mass and improve performance. The National Strength and Conditioning Association (NSCA) provides science-based techniques, programs, and recommendations from the leading authorities in the field. Strength Training combines the most valuable information with the best instruction for proven results. To see more click here
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|This is an excerpt from Strength Training, Second Edition edited by National Strength and Conditioning Association (NSCA) and Lee Brown.|
Several nutritional supplements are marketed with claims of increasing muscular strength and size, but many of these claims lack scientific support. Investing in these ineffective supplements may be a waste of money for the strength athlete. However, evidence supports the use of some supplements, such as creatine, branched-chain amino acids, and L-carnitine; these supplements may be beneficial to the strength athlete when used correctly. In a survey of Division I athletes, 89 percent had used or currently were using nutritional supplements, including sport drinks and bars. Additionally, about 47 percent consumed a multivitamin, and 37 percent used a creatine supplement.
Creatine is an amino acid derivative (from arginine, glycine, and methionine) that is available in meats and fish and is synthesized in the liver, pancreas, and kidneys. Because creatine plays a critical role in ATP metabolism, creatine supplementation theoretically increases the bioavailability of phosphocreatine (PCr) in skeletal muscle cells, enhancing muscle performance. Having more available PCr facilitates the resynthesis of ATP to provide energy for brief, high-intensity exercise (e.g., resistance training). This results in a better match between ATP supply and demand. PCr may also increase the force of muscular contraction and delay fatigue during anaerobic exercise by buffering the intracellular hydrogen ions formed with lactate production.
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Featured Book of the Month:
|Award-winning food and nutrition expert offers advice on bringing nutrition into line with training and goal setting|
Young athletes face distractions that can keep them from eating properly. From school and homework to training and competition, they don’t always pay attention to how they fuel their bodies or take the time to understand the role nutrition plays in supporting their training and goals. Heather Mangieri, a national media spokesperson for the Academy of Nutrition and Dietetics, says there are six food rules that athletes, coaches, and families should employ to help bring about that understanding. She reveals them in her book, Fueling Young Athletes.
1. Eat meals—no grazing. Mangieri dislikes the word “snack” because it conjures up visions of chips, pretzels, sweets, or a single piece of fruit. She would prefer to replace “snack” with “mini-meal” and encourages young athletes to eat one or two of them each day between regular meals. These mini-meals should contain at least two food groups and include a source of high-quality protein. The foods should also be filling so that they help the athlete feel satisfied until the next meal. “Eating a mini-meal makes you feel as though you actually ate a meal,” comments Mangieri, “and helps to prevent grazing and picking at foods between meals.”
2. Never use food as a reward. Mangieri, founder of Nutrition CheckUp, a nutrition consulting practice with expertise in sport nutrition, weight management, and disordered eating, stresses that you should never use food as a reward for good behavior. Using food as a reward teaches young athletes to categorize foods as good or bad and can lead to negative feelings about food. While studies show using tasty foods as a reward makes them more enticing, making kids stay at the dinner table until they finish their vegetables makes them less interested in healthy food. Instead, families should use other items as rewards for good behavior, such as books, music downloads, or movies.
3. Be a role model. Giving advice is easy, but youth athletes are much more likely to do what their parents and coaches do, not what they say. “Nutrition is taught from an early age in the home,” Mangieri says. “Expecting children or teenagers to eat vegetables when parents do not is unrealistic.” The mother of three active children herself, she thinks parents should not only tell their young athletes how to eat healthfully but also show them how to eat healthfully. Similarly, coaches can do this by providing the right options for recovery or by selecting eating establishments after a game that offer healthy choices.