OK guys! Ever since I mentioned it a couple weeks back…I can’t tell you how many of you have asked for more information! Let’s face it…the Pee Chart is a hit!!
That said, I wanted to bring you the goods since this blog is all about you and your athletes. Without further ado…I bring you the official Pee Chart! What to do with this? Print this page out and post it on the wall over the urinals for your male athletes and inside the stalls for your female athletes. I know, sounds a bit strange and you know your athletes are going to be talking about it (and maybe even YOU for doing it!) but that’s not just good, it’s great!
You see…right now, the hydration levels of your athletes is sadly, most often an afterthought. It’s not until one of their friends gets violently ill (or suffers an even worse fate in the sweltering late August sun) that they stand up and take notice of the severity of the subject. Knowing how well hydrated you are as an athlete is not only a no brainer for good health, but it’s also a great way to gain the edge on your competition. We’ve talked in detail about the improved reaction time, the increased strength and power, the increased agility and the improved mental focus that comes with staying at peak hydration.
Imagine if you were able to identify when you might be slipping into the realm of poor performance BEFORE you ever set one cleat in that direction?!? How powerful would that be? And then imagine if you could reverse course and push back up to peak performance levels just by doing something that takes literally 10 seconds? Yep….swigging a cup of either water or electrolyte drink.
Get those athletes of yours to start taking notice of their urine by LITERALLY putting it in their face! Again, print this chart out and hang it on the wall right over the urinals. Hey…what else is there to look at?!? The cement walls that stare back at them while they’re losing water will never look so great (and be such a great reminder of how they need to replace the water lost!)
Ok, I’ll meet you half way here and agree that it may not be the easiest presentation you’ve had to make to your team, but then again…sometimes the things most worth talking about are the most uncomfortable to bring up in the first place. With the whole “pee chart” presentation, I’m sure I will have helped you at least break the ice so that laughs fill the room first and diffuse any insecurity you might have about the topic.
Remember guys…I had to deliver this speech to 25 MAJOR LEAGUE BASEBALL PLAYERS!! You think your high school athletes are a tough crowd. Man! You can’t so much as have a pimple on your face without these guys wearing you out for hours…imagine how fun the charts were to discuss. But you know what? It actually was. Guys laughed. They made jokes. They talked about it amongst eachother (and yes…even compared notes!), but again…the goal was accomplished. Awareness had set in!
Having been such an easy to implement but important topic (again, especially for overcoming this blazing hot end to August as your athletes return to camp!) I wanted to make sure I went a bit more in depth for you and gave you the actual resource that I used that helped me to turn around the disinterest in the topic to one that was interesting to say the least! Don’t doubt your ability to deliver this message to your kids. They respect you and look up to you! As the late Tug McGraw once said….“You Gotta Pee-Lieve!”
Want more instant sports nutrition/hydration/supplementation tips and tricks you can use with your teen athletes that will seem anything BUT boring and uninteresting (no text book nutrition here guys!)? Then head to http://sportsnutritionblueprint.com and grab your copy of the TEEN SPORTS NUTRITION BLUEPRINT just in time for the new Fall Season. Be a better coach with just 125 pages of reading! That’s my promise to you!
Filed under Uncategorized by on Sep 1st, 2010. 3 Comments. 
There are many misconceptions when it comes to proper usage of supplements. To help clear up some of these misconceptions I am going to give you a timeline of when and what supplements you should be using in your diets, or implementing into your kids or athlete’s diets.
**Note that these ages are based on how the average child matures. There are obviously children who mature faster/slower than their peers. This is something you need to take into consideration when starting to add supplements to your diet. Also, as always…it’s wise to consult a physician before you take any new supplements. **
Ages 3-12
Multivitamin- Regardless of age, it has been shown that children who take an age appropriate multivitamin experience more normal growth patterns and suffer from less diet induced vitamin deficiencies. It’s sometimes hard to overcome family eating patterns when you’re a child. Maybe you’re parents don’t believe in eating meat and your diet lacks in iron? The multi helps to overcome this. Again, it’s important to point out though, in the search for the perfect multi…you need to look for one that is again, suited for their appropriate age. In other words…you don’t want to get them the same multi-vitamin that a 50+ male would be taking. Sometimes these “senior” vitamins (for lack of a better term…don’t worry, I’m creeping up there myself!) contain additive vitamins for prostate health and skin/hair health that a child obviously would not require.
MAJOR POINTS
- Make sure the multivitamin is designed for your child’s age group.
- Select a multivitamin that provides 100% of the daily value for all vitamins and minerals and is actually ABSORBABLE! (The biggest factor in determining a good vitamin from a substandard quality one!
- Store multivitamins out of your child’s reach and make it clear that they aren’t candy.
- Multivitamins should not be used a replacement for proper nutrition. Be sure you are still offering your child healthy meals and snacks.
Fish Oil- Fish oil is often overlooked when it comes to supplements, but as a young child you should be taking it. A lot of children will have a hard time swallowing this size of a pill, and will resent the after taste (fishiness) but the benefits are well worth it. Being young, taste buds obviously aren’t geared to like a lot of foods, fish being one of them. There are obviously a lot of children who eat fish, but for the most part kids would rather eat chicken or beef. Adding fish oil to your child’s diet at a young age gives them the Omega 3’s they are most likely lacking due to no fish in their diet, and can be the key factor in maintaining normal growth and development due to the critical role that fatty acids play in basically every cellular process! Yes…GO FISH has more than one meaning at this age!!
Ages 13-14 (Young Teens)
13/14 is usually the age that teens are introduced to working out with weights. Generally, before this time (and as a rule, before going through puberty where the tendon attachments and bones have had a chance to mature more) my recommendation is to stick with bodyweight exercises and tubing only. However, that said, by the time this process is complete and the teen has a chance to start lifting with weights, my general recommendation is to hold off on any supplements besides those we just spoke of. Really there’s no need at this point. With most kids growing like weeds at this time, supplements to accelerate this are sort of like overkill and can do more damage than good (particularly if the wrong ones are taken). Once you have a solid foundation and understanding of how weight training works, you can start supplementing with more than multivitamins.
These include:
1. Meal Replacement Powders / Protein Bars – There is a common misconception that protein is bad for you which is completely false. Protein is perfectly healthy. The only time excessive protein has been shown to be dangerous is in individuals with already compromised kidneys (since the kidneys will have to excrete whatever excess protein you don’t utilize). It’s my feeling that some of the justified criticism of protein bars and shakes comes from source of the protein used in the products and the additives/artificial ingredients that go along with the protein. Be careful to avoid things like added stimulants, prohormones, nitrous oxide, etc and stick instead to high quality pure sources of proteins and carbs and you’ll be perfectly fine and will gain the muscle repair and restoration benefits that this essential nutrient delivers.
2. Specific Vitamins – ie. B, C, E, Calcium, etc.
Ages 15-19 (Teenagers)
Now that you have spent a few years in the gym and understand how your body works you can start adding more supplements to your diet. My top recommendations here include:
1. Creatine Monohydrate- There has been a lot of talk about how creatine is bad for you and it promotes injury, and damages your system. This, in fact, can be true if you do not consume it properly. My first suggestion is to discredit the “loading phase” that a lot of these companies tell you to do. This means you take 4-5 servings of creatine for the first week or so when you first start. A lot of times the abundance of creatine is too much for your body to handle and problems may occur (namely stomach upset and muscle cramping). Stick to a steady 5 gram a day dose, drink plenty of water (can you say the pee chart?!?) for best results and eliminate those side effects. Remember guys, a lot of these supplement companies tell you the serving amounts to take, but they are the ones selling it. So be careful as to how much you are taking regardless of what the label calls for.
2. L-Glutamine – As the most abundant amino acid in muscle tissue (and also the most consumed during activity), L-Glutamine supplements are taken for the purpose of replenishing depleted stores. It’s not a wonder supplement by any stretch of the imagination, but then again…those don’t exist. Instead it’s a supplement that when taken consistently, can provide that extra boost in your recovery to leave you feeling refreshed, more energetic and a step ahead of your competition. And as we know…sometimes…that one step can mean the difference between winning and losing!
Stay Strong,
Jeff
Want to know more in depth about the exact amounts and brands of these supplements that I recommend? See it all laid out in detail in my Teen Sports Nutrition Blueprint that you can grab over at http://sportsnutritionblueprint.com Take the confusion and technical out of nutrition and simplify it to the stuff that really works!
Filed under Sports Nutrition, Supplements by on Sep 9th, 2010. 2 Comments.
These days, it seems that almost every coach has some sort of a grading or ranking system for their athletes. Whether you’re calling them “A” players vs. “B” players, “Starters” vs. “Reserves” or “5 Tool Players” vs. “Prospects” it doesn’t really matter. The point is that grading a player enables you to more easily determine that players impact on your team and it’s chances of winning.
When it comes to evaluating my athletes nutrition…there’s one grade in particular that I find MOST CHALLENGING to make progress with when it comes time to improving their nutrition and that is my “CEE” Player. What is that? That’s my “Crappy Eater Exception“!
The “Crappy Eater Exception” or “CEE” player is that athlete that can pretty much eat anything they want and STILL excel on the field. In fact, I’ve seen plenty of these kinds of athletes in high school over the years. A lot of them are even racking up the All-Conference and All-State Team accolades.
BUT……
The interesting thing about these kids is that there are fewer of them at the next level in collegiate sports, and then even fewer in the pros. Is it just a numbers game? With less athletes actually participating in competitive sports as the level of play increases? Nope! On a percentage basis…the numbers reflect what is undeniably true and that is…LONG TERM, you cannot excel as an athlete if you’re not paying attention to your nutrition.
You will simply be outclassed and surpassed by the athletes that are getting it right. Athletically, the gap between where this athlete stood in high school vs his or her peers may have been enormous and large enough to overcome the crappy eating that was actually pulling them closer to the pack. Makes you think…can you imagine how good they could have been had they had their nutrition locked in in high school as well?!?!
Anyway, when the talent and physical gap is closed considerably (as it is once they start to compete at the D1 or even D2 and 3 level), it’s those athletes that are doing EVERYTHING right that stand out above the rest and not only maintain the edge on the field or court, but also are the ones that make the team in the first place!
So while “CEE” players may actually look like “A”s in high school….long term, they are not laying the foundation to be a successful athlete (or even just a healthy adult for that matter) if they continue their poor nutritional habits. The challenge that coaches face is that often times, this is the athlete that is most resistant to change because they probably are excelling on the field DESPITE their bad eating. But that’s ok, but that’s what coaching is all about. Knowing each of your players and knowing the opportune time suggest a change of habits. For instance, even your greatest players have a bad game every now and then. It is usually at that moment that most athletes are at least open to suggestion. As long as you’re not in their face ready to read them the riot act, and instead are there to just provide some useful information that allows THEM to decide that it’s time to do something about their nutrition…you will have made your mark and had a positive impact.
Remember…awareness is the first step to change. When your athlete becomes aware that perhaps his or her “A” Skills are being undermined by their “C” or “CEE” eating habits, and if you’re there ready to provide the answer at that moment that it’s needed the most…you will elevate that athlete to a much stronger, healthier, better player going forward than they were when they came to you. And after all, isn’t that the hallmark of a great coach?
Stay Strong,
Jeff
PS. Wouldn’t it be perfect if you could have a series of ready made nutrition “cheat sheets” that you could hand out to your players to help them overcome the most common challenges they’ll face with their nutrition? We talked about being ready to act at the moment that “CEE” player needs you the most. These cheat sheets keep you armed and ready like nothing else. And…they come as just one part of the Teen Sports Nutrition Blueprint System! To see more of what you get with this turn-key sports nutrition system head to http://sportsnutritionblueprint.com
Filed under Sports Nutrition by on Sep 22nd, 2010. Comment.
It’s important to understand that while yes, the choice you make for your pre-game meal can have a huge impact on your ability to perform just hours later, it’s just as important to look at the contribution the last few days’ worth of eating can have on the game you’ll play today. Pre-game meals are usually given such focused attention because it is usually the last thing you put into your body before taking the field. However, if we were to look at weight training in the same way, we’d mistakenly think that the rebound that you just grabbed was a direct result of the last set of squats you did in the workout the day before the game.
Do you think that’s true? Of course it’s not. The fact that you were able to out-leap three or four other guys to pull that ball down had more to do with the consistent efforts and hours you’ve been putting in in the weight room for the last eight months to gradually build up your lower body strength and power with hundreds of sets of squats…not to mention lunges, step-ups, and plyometrics. You see? So, in much the same way, while your pre-game meal is significant and important, how you’ve eaten and fueled your body on a consistent basis leading up to that day has just as much, if not more of an impact on how much energy you’ll have in today’s game.
Consistently good eating habits provide your muscles with several days’ worth of glycogen building nutrients. It’s much easier for your muscles to absorb and store this key energy source when it’s delivered with steady doses of usable glucose as opposed to flooded with it from some pre-workout or pre-game gimmicky “Super Carbo Charger Sugar Shock Extreme” drink. Eating right for days leading up to your game is much more effective than short-term attempts to “do the right thing” last minute.
That said, what I’m trying to accomplish by the time you’re done reading is to make you realize that this glycogen depot is not only best built overtime, but that building it isn’t as hard as you may think. Remember, it’s the small changes that will ultimately lead to big differences, especially when it comes to the energy you’re able to bring to competition each and every time you suit up.
Now while the pre-game meal won’t necessarily lead to large increases in this stored form of energy, the right one will:
- Stabilize the blood sugar levels you’ve maintained up to that point in the day (with your timed eating), preventing any roller coaster like peaks or dips in your energy levels during the game.
- Provide some immediate usable energy from the circulating blood sugar it creates.
- And help you to avoid in-game hunger that is strong enough to distract you from the task at hand.
Not all pre-game snacks are created equal…both in their makeup and in their level of portability. Think about it, since half of the time you are going to be on the road playing away games, you’re going to want to have something that you can rely on that can easily be taken with you on the bus. Foods requiring an oven, a recipe book, or a sous chef to help you prepare are obviously not good choices. Instead, you’re going to need to find old standbys that you can eat at home and away, that make you feel energetic without bogging you down.
Let’s take a look first at some of the guidelines that you’ll want to follow in creating the perfect pre-game snack and then we’ll look specifically at what I consider my top selections for game day that I affectionately call my “Five For Fueling”.
A good pregame snack should follow my “7 Sacred Principles of Pep”…They are:
1. Start with starch – Starch is easy to digest and helps to keep blood sugar levels steady.
2. Trim the fat – Fats and oils slow down digestion and can leave you feeling too full and bloated at game time. What makes this worse is that your digestion is usually already slowed down due to your emotionally keyed-up state.
3. Shut out the sweets – Sweets and simple sugars can cause too quick of a blood sugar elevation, leaving you only to crash from your high later on…unfortunately most likely in crunch time!
4. Cut the caffeine – Many athletes reach for caffeine as a pre-game boost, but this perceived energy jolt is often short term and can quickly leave you dehydrated.
5. Add water – Never consume a pre-game meal (or any meal for that matter) without having a glass of water with it as well. It helps to aid the digestion and leaves you less likely to get stomach cramps later.
6. Digest the rest – Try not to eat immediately before competition. It’s better to leave at least 60 to 90 minutes between your snack time and your attack time, if you know what I mean!
7. Win – That’s what you’re doing steps 1 to 6 for, right? Then go get that “W”!
With this in mind I now introduce to you, as promised, my “Five For Fueling” Top 5 Pre-Game meals. In order to make the cut, each of these winners had to meet the above criteria and also be what I like to call “bus friendly”. I figured, if it can stand up to the road test, then it’s going to be a-ok at home as well.
FIVE FOR FUELING – TOP 5 PRE-GAME MEALS!
1. Banana and a bag of pretzels with bottled water
2. Soup and crackers (in a Thermos) with bottled water
3. Turkey Sandwich on whole wheat bread with bottled water
4. Breadsticks (3) and a yogurt with bottled water
5. Low Protein (low sugar) energy bar with bottled water
The point is….regardless what you choose, not only are wise choices needed in the hours leading up to tip off, kick off, or faceoff…but perhaps more importantly, a pattern of consistently good choices is vital if you want to bring your best game…EVERY GAME! If you still feel as if you’re lacking a grasp for what you need to be eating (or if you’re a coach and feel that your athletes are missing the boat on this hugely important topic) then head over to http://sportsnutritionblueprint.com and get my step by step, simplified system for optimal sports nutrition called the TEEN SPORTS NUTRITION BLUEPRINT!
If you act before Friday October 1st, you’ll get this resource for 25% less than it’s already low price….at just $72! There’s never been a better time to get a handle on perhaps the most confusing topic and misunderstood topic in the performance of our athletes. Sports nutrition doesn’t have to be however. It can be easy…if you have the right tools to make it easy. Your TSNB will be your most trusted resource from this day forward!
Stay Strong,
Jeff
Filed under Meal Timing, Sports Nutrition by on Sep 29th, 2010. 8 Comments.
