Sports Research: Part II

The fact is that many athletes want to know about sports nutrition, but don’t know where to start. There are myths and facts floating around in every high school, college locker room (men & women), and professional team about what foods, vitamins, and supplements are good for athletes. Of course, an athlete’s optimal vitamin intake and choice of the like tend to vary for each sport. I have been researching information regarding supplements in professional sports for myself and also to share with interested readers like yourself. Like I stated in an earlier post this month, I would prefer to get all my essential vitamins, acids, proteins, etc from natural methods such as food intake. Although, through my research of late, I’m finding out more and more that it would take a serious overload on food in order to acquire all of the necessary elements and essentials for optimal performance naturally versus taking supplements. If an athlete should choose to take supplements, they should be used IN CONJUNCTION with a healthy diet. One without the other will not create the optimal intake of those proteins, vitamins, and essential nutrients the body needs to repair, maintain, and build those strong muscles required for competition. Remember that a supplement is to be used in addition, as extra, or as an appendage to your regular daily diet.

The few questions that constantly vacillate mind of athletes are, How do I gain more muscle?, How can I improve recovery?, and How can I increase my power and strength?. I can help answer a few of these now. Your muscles are made up of protein. Protein is made of polypeptides, which are various strands of amino acids combined in different arrays to create different amino acids. There are 20 amino acids and the human body can only produce 11 of them (non-essential amino acids). The remainder (essential amino acids) is acquired through the consumption of food. The best foods with the most amino acids are veal, lamb, red meat, fish, eggs, and milk.

How Can I gain more muscle? – For an increase in muscle one must create the correct mix of all 20 amino acids to support growth in the muscle areas. This isn’t to say drink an overdose of protein shakes and eat protein bars every day; your body can only use so much protein throughout your daily activities before it starts to store it. You don’t want your body to store protein because it does so in the process of metabolizing (converting) it to fat which is opposite an athlete’s desire. Protein intake must also be accompanied with exercise and weight training in order to fully see the benefits of increased muscle mass. Failure to exercise or weight train will also result in the storing of protein (i.e. Fat).

According to MSNBC you can use the following formula to calculate the amount of protein an average person should consume (in grams): (weight ÷ 2) – 10 = protein consumption in grams. However, if you are an athlete or a person involved with high intensity activities fitness.com suggests that you use this formula: weight *0.6. For body builders and those looking to seriously increase in muscle mass multiply weight by 0.8. People that do more obviously will need more energy throughout their day than the average person.

How can I improve recovery? – Muscle recovery and post-exercise soreness can be optimized with the consumption of a protein packed drink or snacks after workouts, but unfortunately any over consumption of protein will not increase these benefits. Protein is an essential nutrient that helps build and repair muscle tissue, provide structure (nails), and transport oxygen and electrons to name a few. Eating and drinking things with protein in them after a hard practice can help your muscles recover, but will not completely eradicate soreness or fatigue after the fact. Other nutrients and supplements, discussed in the next session of sports research, will help inhibit recovery further.

According to Ian Rollo and Clyde Williams consuming a carbohydrate-electrolyte (CHO-E) drink, such as Gatorade, 30 minutes prior and 15 minutes between intervals will definitely increase performance during a workout. Many scientists and nutritionists alike say that another great post-practice recovery drink is chocolate milk. McNamara of CBS News notes in her article that during the 2004 Summer Olympics superstar swimmer Michael Phelps was known for drinking chocolate milk between races. A known Kenesiologist, Jason Karp of Indiana University, found that milk has protein, potassium, vitamin D, and calcium that will naturally supply the body with the means to repair muscle and also maintain strong bones. Chocolate contains a large amount of antioxidants which is beneficial for blood causing a reduced capability of clotting. Chocolate milk was proven in his study to have just as much carbohydrates and protein as the leading endurance formula recovery drink, Endurox r4, at less than 50% of the cost. So those who want to increase their endurance and decrease their muscle fatigue before and during a workout should drink a CHO-E drink accordingly. For those who are a bit more financially bound, but still interested in muscle recovery, you would do well with having a light pre-workout snack, such as a bagel, and thermos of chocolate milk during and after a workout.

Happy Holidays

A lot of my friends have been asking what are my plans for the holidays, and if Im coming back home (Michigan). As much as I would love to see my brothers, my mom and dad, the rest of my family (Im a big family guy), and all my friends I won't be returning for the holidays this year. Its my first year being away from home, family and the ever so sought after "Winter Wonderland" during Christmas. Instead, I'll be enjoying the sun here in Orlando while working and training.

While my people back home open gifts and spend time with each other I'll be here grinding it out for the pursuit of happiness. Maybe its because Im not heading home, but it doesn't even feel like Christmas down here. Perhaps my Christmas spirit is cluttered from the nostalgic white Christmas evenings lit with the glow of nearly every house's Christmas lights. Here it has been as hot as 82 degrees just recently, each neighborhood is only sprinkled with a few holiday light displays around their houses, and people don't seem to be moved one way or the other. To be honest, I thought it was absolutely hilarious when I saw a palm tree with lights on it. It just looks weird!

Thankfully Christmas isn't about all of the feelings but the greatest gift of all: Jesus. He was born so we could have the option to be set free from sin, sickness, and strife. Im so greatfull for God and the relationships Im building with him each day. Aside from family, presents, and hot cocoa be thankful for the real reason for the season. Hopefully I can find the Christmas spirit between now and next week, but until then I will be working hard, loving others, and thanking God for His Son Jesus!

More Fun

Today was another awesome day at practice. We did hurdles again and Im having a great time with them. We had some unfortunate gale force winds today in the valley, but it didn't effect me as much as I thought it would. I cut through the wind a little bit, but even with it being so strong my power was carrying me through very efficiently.

Also, Im starting to change my mind towards a professional athlete mentality. There have been times where Im like "are you serious, you want me to run what? How fast?" You have to understand as a collegiate athlete there were things that you just weren't ready for early in the season, and we are breaking those mental barriers here. Im getting comfortable with my body being uncomfortable (if you understand). Im really learning how to force the mind to overcome difficult tasks. I have been able to get through workouts hitting the right pace and still have a good amount of energy left afterwards. Thank God for supernatural power everyday!

After the hurdle work that we do every T/TH we have a workout on the track as well. When I first started I would think I thought we just did our workout for today. lol, how wrong I was. I've had one of my hardest workouts thus far after a hurdle day, not fun. However, my body is getting more adapted to this type of training and Im getting into elite shape. I can feel my steps getting more powerful and my speed getting better. I love it.

Today coach let me in on a secret for when Im tired and my legs seem like they just wont move. The technique is to help compensate for the fatigue in your body and allow you to keep up that high intensity..it worked! (You thought I was gonna tell you, huh?)

400H...finally

Well, it has been a little while since I've last spoke to you blogspot. With everything happening in the past week and a half I probably could have written 4 new posts. Unfortunately due to the the pains of some workouts causing my much needed, but unplanned naps, along with the late evening hours at the job, I haven't gotten around to sharing in a lil minute. Whats new...

Today we started our 1st day of hurdles. Im not talking about warming up over hurdles or doing the strenuous 110 drills (on our hurdle days we always warm up over 110 height since there are more of them than me), but the good stuff! Im talking about the love of 400 meter hurdles. I FINALLY was able to work on 1 hurdle in the curve from the blocks. That one hurdle though, was the highlight of the day, lol. I was really excited and kinda messed up one of the 110 drills towards the end while I was thinking about what was to come.

Initially it was tough getting reconnected with that first hurdle again, but things started to roll at about the 3rd or 4th rep. A rather faster than usual start if I say so myself. Anyway, I usually place my blocks in the middle of the lane with no diagonal like you see a lot of runners do who start in the curve. My steps are on when my blocks are straight and in the middle of the lane. Today, however, I was pretty off (which could be a good thing)! I had to move my blocks to the outside of the lane and run on that third to get my timing down today. I didn't focus enough to realize if I was taking more, less, or the same number of steps to the first hurdle as usual, but moving my blocks helped. (TIP: Block placement can often affect your stride number to the first hurdle for those young intermediate hurdlers reading.)

I know I've gotten stronger and I am probably a bit faster already so that could be the cause of my new block placement. I didn't try it today, but I may be even faster, with one less stride, by placing the block on the inside third of the lane. It took a few times to get the flame rekindled, but when I did my teammates said I looked really good over the hurdle and my Coach started hopping around and said "NOW THATS WHAT IM TALKING ABOUT"! Just another successful day at the office.

Time well spent

Yesterday marked another annual family Christmas party here in FL. Every year we get together to see each other, talk, play games, and just have a good time. As a first-timer I had an amazing time! Cheerful music warmed the large house as relatives arrived to decorated lights, flowers, and Christmas colors. There were probably 45 people that were scrambling around at one time, and about another 20 or 30 who unfortunately missed out this year.

I ended up meeting many cousins I’ve never met, at least remember meeting, and many of their children too. Finally, the stories of relatives “in the good ol’ days” were piecing themselves together as I met some of the participants from them. Everyone was soo welcoming and loving as our family naturally is, and I definitely felt welcome.

We had tons and tons of food which, not surprisingly, felt inadequate after a few minutes. I felt like I was experiencing Thanksgiving all over again, because Lord knows that I was thankful for all that food! Included were deviled eggs, fresh veggies, ham, grilled and barbecued chicken, peas, sweet potatoes, cabbage, corn bread, and green beans to name a few. The peas and sweet potatoes were my absolute favorites and you better believe I went back for seconds (LOL).

The night was great and after dinner we played charades and a few other games. Although a few of my favorite cousins weren’t really there we all had a great time. I always like playing around with my younger cousins and listening to them try to catch me up on their whole life before the night ends :). There was one conversation though, that was drilled to my head when it was all said and done. After listening to a few stories from my uncle Jimmy-Lee, he said, “Now you listen here. Whatever you end up putting your mind to, you make sure that it’s what you want and you don’t let anything stop you from achieving it.” He told me that nothing is impossible for me and that I can be great, but I have to really want it in my heart. “You have to be willing to go further than when it starts to get tough, and never quit,” he said. “Sometimes you have to make sacrifices that will be tough, but they’ll get you to that level of greatness that you’re striving for. Do something,” he continued, “that is yours that no one can take away from you, so when it’s all over you can say that you did that. In everything you do, you should be so determined to do your best so that every time you would feel honored to sign your name on it saying Daniel stood here, Daniel did this work.” He really spoke to my heart and just reminded me that if there is something you want, you have to set your mind on really achieving it with no compromise, and you can’t say it’s too hard I quit anytime in between. When the time comes for me to step up and dig deep, I want to say that I was able to pass the challenge!

Sports Research

As a rookie professional I naturally have a LOT of questions and am very very curious about everything involved. I need to know things that will help me make informed decisions on things like agents, vitamins/supplements, meets, sponsors, etc. Since I was not a great stand-out athlete in college, rather an underdog athlete with limited resources, I have to acquire most of this information for myself. As much as I welcome it, people don't go around telling you all the in's and outs of the sport. I have however, been asking some of my teammates who are sponsored and my coach for information on the rather immense list.

Of late I have been researching topic of vitamins and supplements. Im always disappointed when I hear of athletes (especially T&F) doping and continually drawing negative attention to the sport. I really don't like the idea of having to take something for my body to perform at maximum capacity during workouts or competition. I would much more prefer to get all of my vitamins through my regular food intake. That way I would feel more accomplished with no question as to whether the powered mix helped me out or was it my body's natural strength and stamina.

Some people may argue that most of the vitamins and supplements are natural, they're just extracted from whatever meats, fruits, or vegetables they are found in. My response for that is that "God put everything he wanted in everything he wanted (Dr. Mike; Spirit of Faith). Extracting these vitamins is not natural, therefore I would rather acquire mine from food intake. However, I am interested to know and understand this issue so if there is no better way of gathering the necessary microbes, enzymes, and the like then I may be willing to take supplements.
Im just in the very early stages of research on this topic so I will keep everyone posted on any relevant or helpful findings. FEEL FREE TO COMMENT :)