When it comes to understanding various things in health and exercise science, there are few basic principles that people must know. One of them is basic energy conversions in the body and how that helps various processes. In this article, I'll aim to both simplify it as much as possible but also give you as much information as I can. Whether you're an aspiring S&C coach or your a student who does science in school you can benefit from this.
Creatine Supplementation: Is It Safe?
Although it is one of the most extensively researched supplements on the market, it still gets a lot of hate. There are numerous myths and fallacies surrounding creatine and most of which are untrue.
Macronutrient Intake: Carbohydrate, Protein and Fat
In the last blog we spoke about how calorie intake and energy balance can affect weight gain or weight loss. The next important stage of evaluating your nutrition is checking your macronutrient intake. Macronutrients are the groups that food is divided into based on their chemical structure. They are divided into protein, fat, carbohydrates. I have also added in fibre and water into this section as I feel they are just as important in the context of an all-round diet.
The problem people have nowadays is that the media has vilified each of the macronutrients and led you to believe that they are all bad.
"Fat increases chance of heart disease."
"High protein intake can damage your kidneys and liver."
"Sugar is addictive and causes you to gain weight."
Everybody has heard at least one of these in the past. The thing is they simple aren't true. While they originate from some scientific research, they are a prime example of the research being extrapolated incorrectly and a false conclusion being drawn. Each one of them has a place in your diet and I'm about to explain why. None of the macronutrients inherently cause you to gain weight, hence why we spoke about calorie balance first.
Introduction to Nutrition
HIERARCHY OF NUTRITION
Over the next couple of days we are going to explore what really matters when it comes to nutrition. By the end of this series, everything will be a lot clearer and you will finally be able to structure your own nutrition regardless of your goal.
Below is the different elements of structuring a nutrition programme for an individual, ranked in order of importance from most to least. The most important at the bottom and the least at the top. How many people have you known to ask about what supplements they should be taking, without ever having thought about the important things that precede it. Unless those things are in place and taken care of, then supplements are pretty much null....
Nutrition - The Truth
When it comes to nutrition there's a tonne of places putting out information, but is it the right information? We have big TV companies producing shows but are they recruiting the right people to share that information. The reason I say this is because how many times have you been told something by someone in relation to nutrition, only for someone else to tell you something else contradictory a mere 60 minutes later? Trust me I hear it all the time.
There isn't many things I haven't heard when it comes to nutrition from a variety of different people. But don't worry, once you've finished reading this (trust me you're going to want to keep reading), you'll know almost all you need to know about nutrition. Then you can get on with the more important things in life like enjoying yourself and not worrying about whether you can have that chocolate bar or ice cream at the weekend if you're trying to lose fat!
Force-Velocity Curve: Stop Training Like A Bodybuilder and Start Training Like an Athlete
The rise in access to information regarding health and fitness over the last several years can only be described as a good thing right? Yes, to a certain extent. If your an athlete, then it may be doing you more harm than good to pay too much heed to most of this information. What I'm referring to is the tendency for athletes involved in sport to mould their own training programme mirroring that of their favourite insta star or youtube sensation. The problem arises when they start training more like a bodybuilder focusing more on body composition and less on developing the necessary components that will contribute to athletic success. This latest addition to our blog is going to cover one major detail that very rarely gets discussed in relation to athletic development and sports performance, the Force-Velocity curve (below).
Branched Chain Amino Acid Supplementation.
When it comes to macronutrients, protein is king. The role of protein in the diet is critical for both health and sports performance related reasons, reasons for which do not get discussed enough in the media unfortunately. One of the main reasons for ingesting protein is to stimulate a process called muscle protein synthesis (MPS), which is responsible for the construction of new muscle fibres. It achieves this, along with a whole host of other things but for simplicity of reading and understanding I am going to right this in respect to building muscle.
Getting the Most Out of Your Off-Season
So you've come to the end of your long season and now your looking at 2 months off and your wondering what you might do. Some people continue to play throughout their off-season, some people take a complete break. Is there a right or wrong thing to do? It depends, if your looking for recommendations on what you can do to fill in the gaps or to get the most out of your break then this is the space for you.
Physical Activity, Stress & Mental Health
Topics of discussion:
The first important thing to discuss is that physical activity can take many forms. It does not have to be planned execution of a training programme. It can be spontaneous unplanned activity anywhere that involves physical exertion. Following on from a short discussion on our snapchat recently, it lead to the development of this article to highlight some of the issues that our society now faces. With the explosion of social media, the constant comparisons to instagram stars and the pressure of ones social status with their peers gives exponential growth to the amount of people suffering from mental health issues. Read on below for more.
Landing Mechanics & Athletic Development
Landing mechanics are exactly as they are implied, the mechanics of movement during the landing phase of a jump-landing movement. The importance of these are that nearly every sport (bar a select few) involve some sort of jumping-landing manoeuvre. The more prevalent these movements are, the more important correct landing mechanics become. These can also be extended to any movement which follows a land like changing direction or sprinting as your landing sets the foundation for the movement that follows. The following discussion will take you through exactly what you need to know both as a coach and as a players so you can better understand why they are significant.