Optimize Your Training and Nutrition for Athletic Success

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Enhance your athletic performance through proper training and nutrition. Being physically prepared for practice and games gives you an edge over competitors. Focus on developing lean muscle, explosiveness, and power while setting SMART goals for your workouts. Choose workout programs that align with your goals and prioritize recovery, listening to your body, and proper nutrition for optimal results on the field.

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Training and Nutrition SAMFA Sessions Bryce Hughes

You should NOT be coming to practice to get in shape. Coming to camp physically prepared gives you: o An edge over everyone else teammates and competition. o Increased ability to get meaningful reps at full speed. o Decreased chances of injury. o Increased time to work on football skills. o Increased ability to perform at a high level late in games.

Off Season Training Focus on Developing: Lean Muscle Explosiveness and Power Fundamental Movement Patterns Needs to be Enjoyable Needs to be NOT Sport Specific Is a Process There is no Silver Bullet, there are no shortcuts. If you want to be a better overall athlete, you need to put in the work.

Programming = Having Goals What are your goals? Your workout should mirror your goals. SMART Goals Start with the end. Ex. Goal: Squat 2x Bodyweight, then your program should involve squatting movements 2x per week. Ex. Goal: Complete 40 pushups in a row, then your program should involve doing pushups. Always have a plan. ALWAYS. Consistency is key Even a bad workout is still a workout. Programming

There are thousands of workout programs available online, which one do I choose? Focuses on compound movements. Aligns with your goals. Aligns with what you have available to you. Develops whole body strength. GZCL Method

Key Points Recovery is key. Listen to your body. Strength through length. Longevity = Flexibility. Less is more. Be your own coach. Either give 100% or don t even bother.

Training, Sleep & Nutrition A Love Story If you want to be successful on the field, you need to come to camp / practice physically prepared. This means you need to train and recover properly this comes from eating properly and getting enough rest. Successful training is 30% in the gym and 70% on your plate. You can t outwork a bad diet. Main Focuses: Limit sugar and processed foods. Whole foods. Water. Enjoy your food. Rest.

You are already eating enough! Just make sure you are eating the right foods. If you want to be sure, Google and use a TDEE calculator. How do I know how much to eat? Avoid sugar and processed foods as much as you can. Off Season training should focus on adding lean mass. I d recommend focusing on eating more whole protein foods and cutting out unnecessary sugar. Don t drink your calories!

Supplement Definition Something that completes or enhances something else when added to it. Meant to be in addition too not in replacement of. For the general public, supplementation is not needed. Focus on eating whole foods and hydrating properly.

Why are supplements popular? Accessible Easy to use Increase nutritional intake Enhance performance Achieve personal fitness goals Improve nutritional deficiencies

If you are going to use protein: Use trusted brands. Understand the nutrition label. Protein Use MAX once per day. The primary role of proteins is to maintain and repair all the body s cells and tissues. Some protein supplements will contain all essential amino acids. Usually powder form, can be bars, premade shakes, etc. Benefits: Can be useful in meeting protein intake goals Quick snack / meal Disadvantages: Not usually necessary Very Expensive No Regulations (inconsistent ingredients, banned substances)

If you are going to use creatine: Use trusted brands. Be aware of loading phase. Drink more than enough water. Have a purpose. Creatine Monohydrate Widely utilized supplement. Naturally occurring in our body. Pill or powder. Benefits: Acts to increase endurance Increases lean body mass Highly researched and studied Considered safe Disadvantages: Expensive Must be consistent Increased water intake is crucial

Branched Chain Amino Acids (BCAAs) Branched-chain refers to the chemical structure of BCAAs, which are found in protein-rich foods such as eggs, meat and dairy products. Primarily in powder form. Benefits: Muscle growth May reduce DOMS Increase endurance Disadvantages: Expensive Generally not necessary

BCAAs Continued. "There is no evidence that amino acids that are taken in a form that is separate from food is superior to amino acids provided from eating food. Preliminary results appear to support the importance of BCAAs in your diet, but generally do not appear to support free form supplementation. In all likelihood, BCAA supplements offer no benefit in those who are meeting their daily protein needs. "Taking a supplement that provides BCAAs over and above what you get in your diet is unlikely to provide additional benefit, in much the same way putting more gas in your car than your gas tank can hold is not likely to improve your gas mileage." Source

Pre-workout Multi-ingredient dietary formulas designed to boost energy and athletic performance. Generally powder. No set list of ingredients, but usually have a combination of the following: Caffeine Beta Alanine Creatine Monohydrate BCAAs Nitric Oxide All main ingredients can be bought in bulk, which means you can control what you are consuming. Benefits: Enhanced physical performance Increased alertness Increased energy

Pre-workout Continued Disadvantages If you are going to use Pre-workout: Consider why do you need this? Consider alternatives: Coffee / Tea Use trusted brands and read the label. Know why you are doing so. Use less than the recommended dosage. Cycle on / off. Artificial sweeteners and alcohols Inconsistent quality of formula Inconsistent and low quality ingredients Excessive caffeine Over stimulating Dehydration Increased blood pressure Addiction Insomnia Adrenal fatigue Expensive Unnecessary

Final Thoughts For the most part supplements are not necessary. Focus on: Whole foods Adequate rest Hydration Limiting processed foods / sugar For Muscle Growth: Whole foods .8-1.0g/lb of protein Limiting processed foods / sugar