articles

Optimal athletic performance requires food and nutrient intake that is tailored to each athlete’s sport, training schedule and individual needs. The basics of performance nutrition are discussed here to help maximize your physical potential and reach your performance goals. More...

Traditional whole foods are not ideal pre- and post-training snacks because of the time it takes to digest solid food including extraction then absorption of the needed nutrients (about 2-3 hours). Although nutrition bars with the proper carbohydrate, protein and fat ratios can be effectively used before and after exercise, liquid is generally better for the simple reason of speed to the muscles. More...

The athlete’s goal is to have their stomachs relatively empty while energy stores are full at the start of training or competition. Following a specific eating pattern can maximize the storage and production of energy. By properly loading your energy systems (phosphocreatine and glycogen) that are rapidly depleted during exercise, you can delay fatigue and optimize performance during activity. More...

Carbohydrate loading is a technique used to increase the amount of energy (glycogen) in the body. Glycogen is stored in the liver and muscles and is broken down to glucose, which fuels the brain, nervous and muscular system. Glucose is also necessary for fat to be utilized for energy. More...

The final nutrition component overview is what we call dietary support, which is just another way of saying dietary supplementation. More...

If you diligently follow the recommendations outlined in this article, you will be amazed at the pace at which your body increases muscle size and strength. If you have been at a plateau and thought adding muscle was no longer possible, then rejoice in the knowledge that you have an arsenal of weapons at your disposal that can allow you to naturally maximize your muscle building physiology. More...

Athletes often want to lose weight during the competitive season to improve strength, power and enhance performance, or to meet requirements of the sport (e.g. wrestling). To accomplish this without compromising health and recovery, adequate energy and nutrients must be supplied. More...

Maintaining proper fluid balance is essential for every athlete since small levels of dehydration can negatively impact performance. Not getting enough fluids, high humidity or environmental temperature can interfere with the body’s ability to maintain a normal temperature. It’s very important to be able to recognize the signs and symptoms of dehydration to prevent illness and injury. More...

When exercising intensely for prolonged periods and/or in hot, humid conditions, keeping a watchful eye on hydration is crucial for optimal performance and health. More...

Should you eat in the morning? And what if your goal is weight loss? How does breakfast affect your ability to burn fat at the gym? More...

Protein powders such as whey have their place and purpose, but they are not a required part of a healthy lifestyle or all training and nutrition programs. More...

In adults, muscle growth, or hypertrophy, is initiated by appropriate training and will manifest with proper rest and nutrition. More...

Visualization, which is also called “imagery rehearsal” and “mental practice,” offers many benefits. Thinking about an event can make success seem more possible as you begin to construct mental scenarios of how it might occur and how you might make it happen. More...

Meals high in fat, fiber or protein eaten before activity can interfere with energy levels, slow down digestion and cause an upset stomach. Listed below are good fast food choices from common restaurants and general guidelines for when you’re on the go. More...

Consistency and reliability are the keys to making measurement results as accurate as possible. To help ensure this you were given a “checklist” when you first designed your dotFIT Me Program. More...

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Unfortunately many people, especially young people, are not hungry when they first rise in the morning. AND when they finally do eat something, because of the long wait from yesterday’s last meal, often the food choices are not exactly what you would consider ideal. There are good reasons why no one should miss breakfast, but even more reasons for athletes. More...

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Whether we’re talking about weight gain and performance or weight loss and performance, the same rule is true: weight loss must be slow and controlled in order to NOT sacrifice lean tissue (e.g. muscle) or compromise performance. Unfortunately, too o More...

Most athletes want to reach their full potential in height, bone, and ligament and tendon strength. Believe it or not, many people can still increase in height into their early 20s. And everyone can continue to increase bone, tendon and ligament strength well past their 20s. More...

Eat right and perform better, the two are directly related. This article will review the proper timing and balancing of pre- and post-workout/competition snacks or meals. Basic guidelines for parents and coaches are also provided. More...