The purpose of athletic conditioning is to improve performance by enhancing movement economy, energy system efficiency, neuromuscular efficiency and energy transfer. Athletes do a lot of things, sometimes unconventional (e.g. walk over hot stones), in order to enhance their fitness so they can perform better in their respective sports. Some do yoga, others go weightlifting,…
Month: January 2012
How Much Fat Can You Lose In A Week?
How much fat can you lose in a week? For most people losing 1lb of fat in a week is tough because it requires an extra 5 miles of running per day! For tennis players, it can be difficult to lose body fat especially if their season is rather long. You need enough energy to…
The Benefits of High Fiber Foods
Dietary fibers are plant-based complex carbohydrates that cannot be broken down or digested and play an important role in maintaining overall health. Find out more about the benefits of high fiber foods! Fibers play such an important role in maintaining overall health. They lower cholesterol, prevent disease, fight obesity, lower the risk for cancers, and…
What is An Empty Calorie?
What is an empty calorie? An empty calorie refers to the overall value it can or cannot provide. Take, for example, two different kinds of drinks (e.g. Milk vs. Cola) that provide the same amount of calories. Sodas, on the one hand, provide a lot of calories in form of simple sugars but they are…
How to Evaluate Protein Quality
Protein quality depends on the digestibility and amino acid composition. The more essential amino acids the protein provides, the higher its quality! Most people associate protein with strength and meat with protein. As a result, they eat steaks to gain muscle mass and get bigger but what is most effective? Meat is one good source…
How Sports Nutrition Can Impact Your Performance
You should have a solid understanding of how sports nutrition impacts your performance on the court so you can make choices you are confident in. What you should eat and drink depends to a large extend what you believe in – for example, are you a vegan or do you prefer a nice burger? Reality…
High Carbohydrate/Low Fat Diets Are Ideal For Athletes
High Carbohydrate/Low Fat Diets are great for athletes because they provide key nutrients and provide energy for longer duration! High carbohydrate/low fat diets, usually consisting of polysaccharides (starches & fibers), protect against heart attack & strokes and provide key nutrients & energy (longer term). Athletes should consume foods with a high glycemic index at least…
How Sugar Increases Fat Storage
Sugar increases fat storage when glycogen stores are full and carbohydrates are still available! Don’t you wonder why you store fat even though you consume foods that are fat free (e.g. jelly beans)? So how can jelly beans, for instance, increase fat storage? The answer is simple: excess carbohydrates provided by your diet are stored as…
Limited Nutrition Exposure Reason for Performance Decline
A research study found that coaches’ limited nutrition exposure is the main reason for a decline in athletes’ performance. 3 other factors also play a role. A study conducted by Burns et al. (2004) Student Athlete Use of Nutritional Supplements and the Role of Athletic Trainers and Dietitians in Nutrition Counseling found that ~41% of…
Wrist Extensor Stretch
The Wrist Extensor Stretch improves flexibility and helps prevent wrist pain of the wrist extensor musculature. You can encounter wrist pain due to strength deficiencies or overuse when you are working on topspin for groundstrokes or the snap during the serve. So use the wrist extensor stretch after your training sessions to reduce the risk…