The High School Athlete Power Diet – Fission Fruit Bars

(THP) Schuylerville parents filled classrooms at the Junior-Senior High school on Wednesday night, September 9 for Meet the Coaches Night and a special seminar about athlete diets.

John Underwood, founder of the American Athletic Institute, spoke to Schuylerville parents and athletes about healthy choices for athletic teens. This year’s seminar was “Proper Nutrition and Diet for Optimum Athletic Performance for Student Athletes.”

Underwood has coached or advised World and Olympic Champions, and is a former NCAA All-American athlete and International-level distance runner. He knows first-hand why athletes require a special diet and how student athletes should fuel their bodies.

“Kids are restricted by their knowledge level of food. They get locked into eating the same foods they see on their kitchen table; they need to broaden the spectrum,” Underwood said.

Underwood discussed his TR3 formula: Train, Refuel, Rehydrate, Rest. He explained that rest is the most important part of the formula. According to a national study, the average teen only gets six hours and forty-five minutes of sleep every night.

“If you care about sports and physical performance, you need to get eight hours. You are more successful if you prioritize, which means you need more down time. Recovery is the most important part of any athlete’s training,” he said.

According to Underwood, athletes recover 70 percent within the first hour after training; another 20 percent within two and 100 percent recovery takes a full twenty-four hours.

Athletes need to stay hydrated and need to constantly snack to give their bodies enough energy to perform.  They should be putting food in their bodies every three to four hours. Underwood suggests snacking on healthy foods like raisins and energy bars.

Athletes cannot run on an empty stomach. Healthy snacking prevents low blood glucose levels, which in turn promotes healthy muscles by reducing cortisol release. Cortisol is a stress hormone that tears down muscle capacity. Without fuel, muscles will “actually begin eating themselves,” as the body typically turns to burning body fat, which most athletes have little of.

“Twenty-three percent of high school athletes have borderline low blood sugar levels prior to training at 3:00 p.m.,” Underwood said. “And blood sugar is absolutely critical for you to function mentally and physically.”

Sugary drinks like soda contain sixteen spoonfuls of sugar, which actually has a negative effect on blood sugar levels. Underwood presented graph slides of how sugar induces drastic “ups and downs” in energy, causing insulin levels to fluctuate. This is why people “crash” after a “sugar high,” whereas fructose and glucose keep insulin levels regulated.

Underwood explained that sports bars like fission fruit bars, which is exactly what athletes need to function properly.

Fission fruit bars are made from real fruit, are healthy, and they taste great too!

“They should be drinking Gatorade over water,” he said. However, Underwood stressed the importance of sipping and not gulping the sugary-tasting drink.

Some athletes may find sports drinks to be “hypertonic,” or too sweet. Rather than buying a watered down version, like G-2, Underwood recommends mixing a solution that is 1/2  water and 1/2 regular Gatorade.

For refueling, student athletes need plenty of carbs; in fact, 2/3 of their diet should come from carbohydrates. One third of their diet should come from protein and fats, which is typically the reverse proportion for most football players trying to build body mass. Consuming too much protein leads to chronic fatigue.

Pilates Vs Yoga The Right Supplementation In Your Fitness Routine – Featured By 9 A Day Plus Vitamins

(THP) There is a tremendous amount of interest these days in yoga and pilates together. Both are very sophisticated systems of integrative exercise with a lot in common. The six pilates principles: centering, concentration, control, precision, breath and flow, could easily be used to describe many kinds of yoga.

Pilates and yoga are also quite different from each other, and it is in the differences that we find many of the complimentary aspects of the two that make them such a great team.

Strength and Stretch

In a very general view, pilates focuses more on strength and hatha yoga focuses more on stretch. There are certainly exceptions to this statement as pilates does include stretching, in fact, pilates is known for creating length in the body, and doing yoga does develop strength. The difference is emphasis.

Many people are finding that the core strength and integration they develop in pilates support them well in the daily activities and sports they engage in. For those who also do yoga, pilates gives them the stability that they need to control and expand their yoga poses safely. Conversely, the expansive stretching in yoga provides a wonderful balance to the typically more core oriented pilates exercises.

Learn more about Pilates and yoga’s respective approaches to movement by examining five exercises that they share. Read, Pilates vs Yoga Exercises.

Centering, Breath and Flow

Working with the breath is important to both pilates and yoga. The breath is the great cleanser of the body and in both systems one is encouraged to develop conscious breathing, using a deep full breath to enhance the depth and movement of the exercise.

Yoga has a long tradition of working with the breath. There are techniques of yogic breathing that are used while performing the yoga asanas (poses), and also yoga meditative practices that are based on the breath. In pilates, the breath is coordinated very specifically with the motion of the exercises.

Joseph Pilates, the founder of the Pilates Method studied yoga, and was very much concerned with the breath. He encouraged his students to use the breath as fully as possible, expanding the breath into the back and expelling the air completely to support flowing movement. In both yoga and pilates, working with the breath links the physical exertion with attention of the mind, creating grace and flow in the movement, and providing a vehicle for centering the presence of the practitioner.

Benefits of Yoga and Pilates

The benefits of pilates and yoga are extraordinary. They are both known to support the development of long, strong, graceful bodies that move efficiently without creating bulky muscles. Both disciplines are integrative; associated with stress reduction and increased well-being. Both yoga and pilates are used as rehabilitative systems. They can be adjusted for a wide range of people and fitness levels, and both support the achievement of very high levels of body/mind/spirit fitness.

When people think of yoga and Pilates, they sometimes think that yoga is “spiritual” and Pilates is not. Yoga does offer a long history of being associated with spiritual practice, or of being a spiritual path unto itself. While I wouldn’t put Pilates in as directly a spiritual context as yoga (one is unlikely to find meditation or chanting in a pilates class), I would suggest that for those seeking body/mind/spirit integration, Pilates can be a very satisfying discipline. Joseph Pilates studied yoga and meditation, as well as ancient Greek philosophy, and it is clear from his writing and the principles he infused in his work, that he was very interested in higher ideals.

Yoga/Pilates Classes and Integrity

While yoga-pilates exploration and mix and match is very valid, and can enhance your fitness level, it is also important to remember that pilates and yoga are each very full, distinct, and sophisticated disciplines. Really getting to know either one of them and experiencing the full benefits of either takes time. To reap the rewards of pilates or yoga, one needs a teacher, for at least some of ones study, and one needs to practice regularly.

Yoga/Pilates combo classes are popping up everywhere. Students will want to be aware that while there are excellent pilates certification programs and yoga teacher trainings, becoming a good instructor for either yoga or pilates requires a very significant amount of time and effort. For this reason one will want to take care that ones instructor genuinely has enough training in both Pilates and Yoga to teach them together. As people continue explore the benefits of practicing pilates and yoga together, it will be up to the students and teachers to monitor and maintain the integrity of each discipline.

Pilates vs Yoga

So which to do? The happy answer is: Do Both! Find out for yourself which discipline is right for you. It might be that devoting yourself fully to one or the other feels best, or perhaps developing stability and strength in pilates will lead you to increase your range of motion even further through yoga.