Have you seen advertisements for a supplements promising enhanced performance, improved speed, muscle growth, or faster recovery times? It's sooooo easy to buy into the marketing! Trust me I want to believe them too. Most athletes rely on supplements to some degree to help them achieve their performance goals. However, not all supplements are created equal. Some have robust scientific backing supporting their efficacy, while others fall short of their lofty promises. Let's delve into the world of sports supplements and distinguish the effective from the ineffective. Note that I am only reviewing a handful of the thousands of supplements on the market in this article. Remember that there are many that are downright harmful. So buyer beware ...as an athlete YOU are responsible for knowing the safety and (NCAA/ WADA) legality of everything that you put into your body. 

CAFFEINE stands out as one of the most researched and proven ergogenic aids. When timed properly, and consumed...

DO YOU KNOW HOW MUCH PROTEIN YOU NEED?

DO YOU KNOW HOW MUCH PROTEIN YOU ARE CURRENTLY EATING?

LET'S DIVE IN....

WHY PROTEIN?

You prioritize training heard every day. You don't skip practice, or lift sessions and you are mentally dialed in. BUT.....do you put as much emphasis on fueling? Performance is rooted in nutrition. Fueling your body with adequate nutrients, at the right time and in the right proportion is a crucial element of training. One we don't always respect quite enough.

Protein needs to be at the top of the priority list! When you are training, day in and day out, you are experiencing muscle tissue breakdown. In order to repair that breakdown and ensure you come back stronger each day, protein intake must be a priority. ProteinPis also responsible for blood sugar regulation, hormone production, optimal immune function and many other crucial biologic functions. Protein needs to be a part of each meal and snack in order to meet your needs.

HOW...

RESPECT RECOVERY!

You work so hard day in and day out to hone your skills, improve your fitness and build strength, power and endurance. IN order for your body to handle all of that training load you need to allow ample time to recover. Recovery consists of re-hydrating, re-fueling, resting, massage, stretching, and can also include mental tactics such as medication and journaling.

How you feel each day is dependent on how well you recovered the day before. As an athlete you are always either preparing for a training session or recovering for one. So consistency is the key here.

What does it look like to  recover well? Here is a breakdown:

• Within 15-30 minutes after training is complete it is best  to consume a nutrient rich, high protein and high carbohydrate snack. Some recovery snack ideas are:
  
  • Low fat chocolate milk
  • Trail mix
  • Banana and peanut butter
  • Apple and almonds
  • Protein bar
  • Fruit smoothie
  ...

Power Up With Protein

The research is strong. Athletes need protein. In fact we need more protein than non-athletes. The consistent impact and oxygen consumption that occurs because of daily training creates damage. Protein is responsible for much of the prevention of and recovery from that damage. It can be difficult to consume ample protein based on our busy schedules so below you will find some simple tips to help you figure out the best ways to increase your protein consumption.   

Aside from the obvious protein sources like meat, chicken, Turkey and fish...try these simple ways to increase your protein intake every day!

Start your day with protein. Getting it in early will give you a head start on meeting your protein requirement! Good examples of simple protein sources for breakfast are eggs, milk, chia seeds, flax milk, soy milk, greek yogurt and oatmeal.

Try snacking on jerky! Beef jerky, turkey jerky, and salmon jerky are convenient snacks to...