Oops We Forgot

In every meeting, we have as a group, there is something that we forget to discuss.  A couple of things come to mind that need the most attention is fueling (eating) and resting (sleep). 

These things are what will make or break a season.  The problem we have as coaches we cannot control this part of your life.  Therefore, this is on YOU and YOUR PARENTS.  

First, sleeping, this is very important.  The majority of your bodies repairing and recovery comes during the time you are sleeping.  I suggest getting 8-9hours.  In addition, try to go to bed at a reasonable hour (before 10-10:30 PM), try to stick to this time as much as possible.  Research shows that a bedtime +/- 15min that is stuck to over time helps the body recover better and if there is an odd late night, the body can adapt without sacrificing fitness.  Too many late nights or lack of sleep will have an effect on your fitness level and even can make you more susceptible to illness and injury.

Second, fuel or eating is just as important as rest.  Mr. Schroeder touched on this but I will go into more specifics.Without the proper fuel, your body will not be able to repair and refuel for the next day.  My biggest suggestion is to eat good things and eat a well-balanced diet.  DO NOT EAT UNTIL YOU ARE STUFFED; EAT UNTIL YOU ARE COMFORTABLY FULL.  Again, we are not expecting an Olympic type diet I am suggesting cutting down on the bad foods (cookies, cakes, candy).  The better your diet is the better you will recover.  

• Eliminate energy drinks (these are the worst things to consume) and soda pop (there is nothing good in them)
• EAT BREAKFAST doughnuts do NOT count (your body goes into starvation mode by not doing this meaning your body starts shutting down)
• A non-sugar based cereal is great.
• Get protein in you system within 45min of the end of practice.
• A glass of milk (even chocolate) or yogurt works best there are other things ask a coach before buying into a gimmick
• Limit your Gatorade and or PowerAde consumption to one per week or at most one every other day.  These drinks to not completely rehydrate you in fact they actually dehydrate you.
• If you are thirsty DRINK WATER, and STAY HYDRATED (urine should be clear to maybe a slight hint of yellow)
• This will also aid in your recovery, it flushes all the bad acids out of your muscles. 
• Girls might want to think about a low dose IRON supplement, some guys might want to think of the same thing. If supplements are not your thing make sure that you get 2 sources of red meat a week.  

If you follow this and some of the other suggestions that we make throughout season you should be able to compete at the high level.

If you want a good article on shoes go HERE

Remember to submit or bring your miles from this summer to the first day of practice.