17/26
Hope you all enjoy your day off from school!WEEKLY UPDATES: All practices this week will be held at normal times. As for today I believe we will have practice, but if we don't a e-mail should be sent later.
WEEKLY QUOTE: 
Effort is only effort when it begins to hurt. 
Jose O. Gassett
Effort is only effort when it begins to hurt. Jose O. Gassett
Have you thought of how you are going to face him?WEEKLY TOPIC: HYDRATION AND NUTRITION
I have noticed that a lot of you in the Junior and Senior Prep group are not drinking during practice. This has a direct effect on your performance, how you feel during and after practice, and how healthy you are overall. Fluid replacement 
is probably the most important nutritional concern for any athlete regardless of their sport. Did you know that 60% of your body weight is water, and as you train or compete fluid is lost through the skin when you sweat and through the lungs while breathing. If this fluid is not replaced at regular intervals during the event it can lead to dehydration. A dehydrated athlete has a decreased volume of blood circulating through the body, and consequently:
is probably the most important nutritional concern for any athlete regardless of their sport. Did you know that 60% of your body weight is water, and as you train or compete fluid is lost through the skin when you sweat and through the lungs while breathing. If this fluid is not replaced at regular intervals during the event it can lead to dehydration. A dehydrated athlete has a decreased volume of blood circulating through the body, and consequently:The amount of blood pumped with each 
beat decreases
beat decreases
Exercising muscles do not receive enough oxygenExhaustion sets in and the athlete's performance suffers
GUIDELINES for FLUID REPLACEMENT
For intense training and long workouts, a fluid replacement drink containing carbohydrates may provide an important source of energy. A 6-8% carbohydrate beverage is typically most effective in maintaining fluid balance while supplying the muscles with fuel. FOR US DURING WORKOUTS WATER WILL BE GOOD FOLLOWED BY AN ENERGY DRINK OR CHOCOLATE MILK AFTER PRACTICE.
HOW MUCH and WHEN
Practice
- 16-20 oz of water two hours before
- 8-10 oz of water 10 - 20 minutes before
- Every 15 minutes during
- Replenish within two hours after
DURING the DAY
- 16 -20 oz of water within two hours of waking
- Avoid feeling thirsty during the day
- 8 -10 oz of water before sleep
ADDITIONAL NOTES
- Use a clean water bottle DO NOT SHARE!
- Cool drinks are better
- No Plastic
- High carbohydrate sports drinks contribute to dehydration
"Eat to Train, don't train to eat."
Have you ever heard people say that I can eat anything I want because I work out? Think of your body as a finely tuned race car 
The outside may look good, but if you don't fill it with enough of the proper fuel it won't make it around the track. It may make it once or twice (1 or 2 races or 1 day), but it won't be able to go the distance 
.
The outside may look good, but if you don't fill it with enough of the proper fuel it won't make it around the track. It may make it once or twice (1 or 2 races or 1 day), but it won't be able to go the distance .PROPER FUEL:
Good Nutritional Habits
Pre Training, AM, Tank Full, During Training: Tank half to 3/4 full, Post Training Tank is 1/4 to half full, 12 hours later tank is full againPoor Nutritional Habits
Pre Training, AM, Tank 3/4 full, During Training Tank less than half full, Post Training Tank empty, 12 hours later tank is half to 3/4 full again. RECOVERY: When to Begin?
A lot of you I know are confused about when to eat. Is it BEFORE practice? DURING practice? or AFTER practice? The answer to this is ALL OF THE ABOVE!
RECOVERY: When to Eat?
- Athletes should have a carbohydrate snack before morning or afternoon workout even if it is a small amount)
- Athletes should never go more than 3-4 hours without a snack or meal during the day.
- Training (meets) that last longer than 90 minutes must include a carbohydrate snack or sports drink
- Athletes must have a carbohydrate snack immediately after practice
- athletes must have a meal within 1-2 hours after practice
RECOVERY: What to Eat After Practice
Drink Examples; sports drink, Carnation Instant breakfast, Ensure, Chocolate milk
Bar Examples; Power bars, Power bar Bites, 
Food Examples; toast, bake potato, fruit, frozen yogurt, french toast subsandwiches,cereal, vegetables, pasta, bagelsThe amount that you need to have will depend on your body weight.
Many athletes concentrate ONLY on improving their strength. But there are many other factors that make for a 
successful athletic performance. These are
successful athletic performance. These are - Focus
- Attitude
- Decision making
- Preparation
- Training
- Rest-your body produces the most growth hormones while you are sleeping, so getting eight hours of sleep is one of the most important things you can do to help your body grow.
- Nutrition-If you eat a balanced diet, your body will have 100% of the fuel needs to grow stronger and healthier. Your body will also be able to do what you ask it to do.
MIKE
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