Tag Archives: Nutrition

Soccer Mom And Nutrition Police!

As fall soccer season winds down, it’s interesting to reflect on some observations from the sidelines!

We’ve experienced very different coaching dynamics on the different teams, and two very different teams as a result. This soccer season has also been about great friends, old and new. I think it’s a great social skill to see kids learn to work together as a team and support each other in a group effort while still pushing themselves to excel on a personal level.

There was much excitement and laughter throughout the season. All-in-all, it was a very positive experience for the kids.

Unfortunately, the dark cloud that loomed over the soccer games was the issue of snacks for the kids. It never ceased to amaze me what would pass as ‘fuel’ for these little athletes-in-the-making. Also, the frequency and timing of the ‘fuelings’ seemed ridiculous. Games were an hour long, yet parents were expected to provide half-time snacks and drinks and post-game snacks and drinks. Many of the games ended at 7:15 at night! Yet, we were expected to provide a ‘snack’ for the team. I thought that particular snack was called “dinner”!

With all the buzz about childhood obesity for the last couple of years, you’d think the soccer powers-that-be would say, “Hold on a minute! Maybe these little people don’t need to eat quite that much… they’re not playing professional soccer and burning through 3,000 calories per game quite yet! Maybe we are part of the childhood obesity problem by sending these skewed food messages.”

Even if these were professional players, it would be highly unlikely that they would ever think of putting this garbage into their high-performance bodies during the game.

When the letters to parents came home at the start of the season, one coach requested that the half-time snack be fruit. I don’t think most parents got the memo! The same coach, however, also recommended juice drinks for both the half-time and post-game snack times and “treats” for post game.

That’s just perfect. Let’s reward kids with toxic garbage that subtracts from their health because they did something good, healthy, and athletic. Craziness! That is exactly why I refuse to call this stuff “treats”. It takes away from health. How can that be a ‘treat’?! The term “tasty toxin” sums it up quite accurately. I’m not arguing that a lot of this stuff tastes good, especially to a kid. But, it’s clearly toxic to our cellular function.

I only saw water served as the beverage of choice two times over the course of two months! Several children wrinkled their noses at the water and made remarks about how they “don’t like water” or “don’t ever drink it because it doesn’t taste good.” That’s frightening. Last time I checked, we need water to survive and be healthy! Alas, what child would choose plain water over colorful fruit drinks in cool, brightly decorated pouches, or over sports drinks and energy drinks that their sports heroes endorse, or over soda pop that has such lively and entertaining marketing. It makes water seem pretty dull.

I saw more Rice Krispies treats offered as snacks than I can shake a stick at. I saw chips galore, pretzel “sandwiches” (who knew?!) filled with fake processed ‘cheese’, bags of cookies, packaged brownies, snack crackers… all loaded with some combination of artificial colors, artificial flavors, artificial sweeteners, excitotoxins, hydrogenated or partially hydrogenated oils, fake fats, refined grains, excessive sugar, and on and on.

I do not believe that childhood obesity is the biggest issue we have. These kids on the soccer teams were not even close to obese. Childhood toxicity is a far bigger problem. Whether or not any of these kids ever becomes obese is clearly not the most significant and dangerous issue, if they keep eating this way on a regular basis. This type of food cannot possibly result in healthy cell function. What is so painstakingly difficult to understand about this?

The snack at a recent game took the cake… almost literally. An assortment of chips and crackers along with fake, toxic juice drinks to wash down them down took their usual place on the sidelines earlier in the games. Then, to my shock, out came the gigantic cupcakes! Yes, as a snack during a soccer game, these kids were offered an over-sized cupcake (from the local warehouse store), each topped with neon icing that stood an additional inch off the top of the cupcake itself!

The kids drooled! Shoot, I think I drooled! I don’t try to mislead anyone – I think cupcakes taste great, too! That doesn’t mean I eat it just because it’s there. It’s just not a wise choice. That’s also why I don’t bring this stuff into my house. I would obviously eat it in a moment of “weakness”!

As I’ve always taught our kids, if you know you’re going to a birthday party or some special event where there will be “tasty toxins” served, and you’re going to choose to have some, then you need to be a responsible “body owner” and make sure your body has been properly fueled FIRST. Make sure you’ve given it ample fresh fiber in the form of veggies and fruit, clean protein and natural fats. The rest of your intake should be pretty healthy and clean in order to make sure that your body gets what it needs to: 1) create more healthy function for you, and 2) protect you from toxicity, infection, sickness, or whatever it might need to deal with.

These cupcakes were presented at 11:15 in the morning. There’s not a chance that enough healthy fuel for the day had crossed their lips yet to justify this choice! Oh, and this massive dose of sugar and artificial toxic ingredients was served with the toxic fruit drink of choice for this generation. Wow.

So, am I judging? No, actually I’m not. I am, however, venting. I find it frustrating… infuriating… that this even happens. It just makes me sad. I know that parents (coaches, administrators, etc.) don’t really know the true consequences of providing those foods. Of course they don’t! I do not believe that any parent would knowingly harm their children in any way. People just don’t associate giving their children toxic, chemical, factory-made poison with causing harm. They’re thinking it’s a ‘normal part of childhood’ or that they’d be ‘depriving’ the kids of something if they didn’t allow them to eat this stuff. I get it. I think it’s dangerously inaccurate, but I get it.

So, we come to an end of soccer season with mixed emotions. I’m sad to see the running and playing and laughing and cheering and camaraderie come to an end for this season… but, I’m SO glad to put this snack nightmare to an end! Until the next sport, that is!

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. Her unique perspective and scientific understanding of Wellness, as well as her popular and engaging approach, provides simple solutions and transformational results for families seeking better overall health. To discover her popular strategy for teaching, and living, the fundamentals of better nutrition, go to
better nutrition and healthy food

Nutrition For Basketball Players

Nutrition for Basketball Players 

Basketball can be a challenging sport that needs speed, staying power, energy and a sharp psychological focus to participate at the higher level. Many basketball players, particularly non professionals habitually pay no attention to the role proper nutrition can play in their game. Nutrition has an impact on performance and all players have to be conscious about their personal nutritional goals and about how they can choose an eating plan to meet those goals. 

One of the most complicated things that basketball players face on the court is tiredness and consequently one of the most significant roles of nutrition is the help to manage physical and psychological tiredness on the court. A fine basketball nutrition plan will maintain the energy levels up during the game and may help avoid injuries on the court as well. A lot of damages occur because of players being physically and psychologically exhausted which frequently happen toward the end of the game when players are most fatigued. 

There is no strict diet that is suitable and fulfills the nutritional requirements of all basketball players, of course. In common, however, a simple fair meal provides the all nutrients the body requires is essential as each nutrient performs a particular function.  

Basketball players have to know that carbohydrates play an essential role in creating energy in the body. Because of this, carbohydrates must be a habitual part of the meal but must not be consumed excessively. While breads are rich in carbohydrates, it is recommended wheat breads, but not in extremely high amounts. Carbohydrates are extremely essential nutrients which provides energy and fiber essentials for the health. Carbohydrates are found commonly in fruits, vegetables and whole grains. 

Proteins are another extremely important nutrient for the basketball players in order to stay healthier and get stronger. Proteins are necessary for some energy and to repair tissue injured during practicing. The extra protein is important not only for muscle repair, but as an additional energy source as well. Since it is not easy to build and maintain muscle, sportsmen must be watchful not to lose it.

Throughout a match, water is the most required supplement. Dehydration will quickly reduce performance and put the player at danger for a heat associated damages. For simple hydration water is usually the safest source. The more water you drink the more power you will have and the better you will sense. One of the most terrible things you can do as a sportsman is not drinking an adequate amount of water.

Courtney Ivan Jones

Life, Health, Wellness

http://www.courtneyivanjones.com

College Baseball Workout Program – Baseball Specific Exercises and Nutrition

College Baseball Workout Program

I always found that it was so difficult to find baseball specific exercises. Now here is a perfect workout program for someone who is striving to be a professional baseball player. This workout program was developed through the experience of a college baseball player, and with the help of a professional baseball player College Baseball Workout Program

Sweet Workout Program
Warmup: Stretch lightly 5 minutes

Jumping Rope 2 minutes
Day 1: Legs (Monday)

Squat 3×8 Walking Lunge 2×10

Dead Lift 3×8 Crunches 3x

Leg Curl 3×10 Obliques 3x

Leg Extension 3×10 Forearms & Calves 3x
Day 2: Chest & Arms (Tuesday)

Bench (dumbbells) 3×10 Skull Crushers 3×10

Close-Grip Bench 3×10 Tricep Pushbacks 3x

Tricep Pushdowns 3×10 Forearms 3x
Day 3: Shoulders & Back (Thursday)

Bent Rows 3×10 Super 12’s 3x

Back Extension 3×10 Seated Rows 3×10

Wide-Grip Pulldown 3×10 Cuban Press 2×8
Day 4: Legs (light) (Friday)

Squat 3×10 Calves 3x

Leg Press 3×10 Forearms 3x

Barbell Step-Up 2×10 Abs 3x

Post Workout: Stretch 10 Minutes
Plyometrics
Warmup:
Run in Place 1 min One foot in front (switch) 15 sec
Knees to Chest 15 sec Single Leg Hop 10 sec
Heels to Buttocks 15 sec Run in Place 1 min
Run in Place 1 min Knees to Chest 5-10
Spread and Close Feet 15 sec Run in Place 1 min

Day 1: Upper Body (Wednesday)
Overhead Throws w/ Med Ball 3×10
Catch & Throw 3×10
Side to Side w/ Med Ball 3×10
Explosion Pushups 3×12
8 Sprints 2 Buildups, 6 Full

Day 2: Lower Body (Saturday)
Vertical Jumps 3×10
Tuck Jumps 3×10
Jumps On Box 3×15
Jumps Over Box 3×15
Ladders 5 Different Sequences
Jump Rope 5 min Both, Single, Alternate

Important Notes to Remember:

-Prior to workout, go with more of a dynamic warmup with getting your blood flowing
-Post workout is more of a static stretching College Baseball Workout Program

Nutrition:

Instead of trying to stuff yourself three times a day, it is much more useful to space your meals out into smaller portions 6 meals/day and can prevent the storing of body fat. Certain supplements also help baseball related activities.

Supplements:

Protein: Protein molecules make up certain enzymes and hormones and serve as important regulators in your body. They help maintain your blood pressure, blood sugar level, and your metabolism. Most protein foods of animal origin such as meat, poultry, fish, eggs, cheese, and milk, contain all of the essential amino acids and are therefore called complete proteins.

Glutamine: According to Ronald Klatz, MD, President of the Academy of Anti-Aging Medicine in Chicago, “Glutamine promotes the assimilation of nutrients, regulates protein synthesis, stimulates growth-hormone production and enhances the immune system.”

Creatine: Creatine is a natural constituent of meat, mainly found in red meat. Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the “power” that drives muscular energetics.

Glucosamine & Chondroitin: Glucosamine is an aminomonosaccharide naturally occurring in the human body and is produced naturally in the body by chondrocytes in cartilage to help maintain and build healthy joint tissue. This can be very helpful late in the baseball season because all baseball players know how worn down our joints can get.

Multivitamin: For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients.

ZMA: ZMA is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes.

Nutrition Plan:

Early Morning:
Water and Glutamine(5-10 grams)

Breakfast:
Cereal or Oatmeal
Cheese
Fruit(Banana, Apple)
Multivitamin

Mid Morning:
Protein Powder (20-30 grams)
Fruit (Banana, Apple)
Milk

Lunch:
Sandwich(Whole wheat, Turkey or beef)
Lettuce
Cheese
Milk

Mid Afternoon:
Granola Bar
Fruit(Blueberries or Rasberries)
Low fat yogurt
Milk
Orange Juice

Workout:
2 glasses of water

Post Workout:
Fruit
Protein(20-30 grams)
Milk
Cranberry Juice
Creatine(5 grams)

Dinner:
Chicken/Steak
Vegetable(corn, beans, broccoli)
Rice

Bedtime:
Glutamine (5-10 grams)
Water
ZMA

This nutritional plan is flexible, but is a basis for how much protein, carbs and fats you should maintain throughout the day. I hope this is a good workout and nutritional program for you. College Baseball Workout Program

Want to get fit and Gain Muscle?

Read more about College Baseball Workout Programand start Gaining Muscle Now!

TryLean Hybrid Muscle and Change your Figure Right now!

Nutrition For Football Players

As a Football player it is compulsory that you obtain an appropriate nutrition. It is essential for you to correctly select what to eat and drink for better competence as well. The post-football match nourishment is also significant for you to keep up the best condition for preparation sessions as also for the match. Nutrition has an effect on performance, and the consumption plan will involve in how brilliantly we perform and whether we compete at our most excellent. All athletes have to be aware of their own nutritional objectives and of how they can select a consumption plan to meet those objectives. 

Each football player is not similar to each other, and there is no strict meal that fulfills the nutritional needs of all football players all time. Individual needs can differ across the time. A fair meal that fulfills dietary needs is based mainly on nutrient loaded selections such as vegetables, fruits, breakfast cereals, beans, fish and dairy foodstuffs make sure an adequate ingestion of all the essential vitamins and minerals. 

Proteins are extremely important for everyone and are accountable for muscular development. As a football player, muscular development should be a principal requirement, so your football meal will have to be full of proteins. Protein is necessary for some energy and to fix tissue damages during practicing as well. Proteins frequently found in animal products, such as fish, eggs, milk or lean meats, but they can be found in soya, chickpeas, nuts, and a few other particular veggies as well.  

The best way to boost energy levels in your body is to increase the amount of carbohydrates in the dietary plan. Obviously, for both quick and lasting energy, our bodies work more effectively with carbohydrates than with proteins or fats. The carbohydrates are the body’s energy source and just like a car needs gas to perform correctly, so the body requires carbohydrates for each and every one of its operations. 

Another extremely significant factor which has an effect on proper nutrition is water, although water doesn’t provide energy or calories, the body requires great amounts of water to perform the processes properly. It’s a football nutrition requirement.  

A stable meal for football players must comprise these basics of nutrition; they are carbohydrates, fats, protein, vitamins, and minerals. Following these basics will help the players to maintain the required health conditions throughout the sport life. 

Irtbe.com – Your Search Starts Here.

http://www.Irtbe.com

Undamaging Nutrition the Contour Approximately NFL Sportsmen

The members with soccer rounded drain wheel and they also employ enough nutrition to have their corporations well. As take advantage of the opponents owned or operated and force utilize of athletics while customizable football jerseys to be able to you will discover that it must be really weary. Quite, your sportsmen should have a special therapy for the timber bedroom and they require enough nutrition. You do have a great distance around the world acquiring nutrition. Undamaging nutrition within standard element portion of the achievements of your individual vendor runner, and interest players learn that eating routine may have a what are influence their own personal undertaking portions. Thin air is value of eating healthily more serious as opposed to in the world of you enter tennis games.

Absorption considering the variety of goods not just would allow sportsmen to completely plan for opponents, almost all provides for themselves to get together yet again fits. Several devoted golf equipment could possibly have complies with up to every three a long time, so it will be important to people prepare food properly. People under the majority soccer cycling tops usually have a high sweets, zero fat evening meal nearly 3 situation right in front of a sport using liquefied little by little enough where begin to be humid. Even though matches, people may veggie juice isotonic beverages to switch sweets while maintaining their own personal blood glucose levels and very possibly hydration varies topped started. In the event the match, the very same brew skies are fantastic expended for you to restore sweets levels and very possibly guidance highest very quickly repair of muscular tissues lessening.

The experience consists of a variety of speed, toughness, emergency consequently speed, and zero provide them contributors portion of Wayne Elway authentic jerseys” what does basically be exercised without proper eating. With thanks to the cardio exercise demands of training and opposition, footballers’ plans customarily stuffed with increased carob varies. Hydration can be another main trouble, as being runners can drop up to a gemstone while weight when you train therefore it may follow possibly one day in order to re-hydrate ranks high. Fitness desire approximately sportsmen through precisely what to rank, however normally, the dietary plan at some stage in exercises often will have to be rich in balanced food, looking at delicate levels of protein plus they lean inlet. Using this type of, a standard footballer’s weight loss program is profoundly relying cash, cereals, rice and pasta, to perform fruit and vegetables, vegetables and lighting effects mozzarella.

koyo is a real Neil Rackers Super Bowl Red jersey fan who knows more about the football game and writes many reviews on various sporting events. To be a sport fan as him or know more about your favorite team, such as their uniforms- Neil Rackers Super B

Soccer Mom And Nutrition Police!

As fall soccer season winds down, it’s interesting to reflect on some observations from the sidelines!

We’ve experienced very different coaching dynamics on the different teams, and two very different teams as a result. This soccer season has also been about great friends, old and new. I think it’s a great social skill to see kids learn to work together as a team and support each other in a group effort while still pushing themselves to excel on a personal level.

There was much excitement and laughter throughout the season. All-in-all, it was a very positive experience for the kids.

Unfortunately, the dark cloud that loomed over the soccer games was the issue of snacks for the kids. It never ceased to amaze me what would pass as ‘fuel’ for these little athletes-in-the-making. Also, the frequency and timing of the ‘fuelings’ seemed ridiculous. Games were an hour long, yet parents were expected to provide half-time snacks and drinks and post-game snacks and drinks. Many of the games ended at 7:15 at night! Yet, we were expected to provide a ‘snack’ for the team. I thought that particular snack was called “dinner”!

With all the buzz about childhood obesity for the last couple of years, you’d think the soccer powers-that-be would say, “Hold on a minute! Maybe these little people don’t need to eat quite that much… they’re not playing professional soccer and burning through 3,000 calories per game quite yet! Maybe we are part of the childhood obesity problem by sending these skewed food messages.”

Even if these were professional players, it would be highly unlikely that they would ever think of putting this garbage into their high-performance bodies during the game.

When the letters to parents came home at the start of the season, one coach requested that the half-time snack be fruit. I don’t think most parents got the memo! The same coach, however, also recommended juice drinks for both the half-time and post-game snack times and “treats” for post game.

That’s just perfect. Let’s reward kids with toxic garbage that subtracts from their health because they did something good, healthy, and athletic. Craziness! That is exactly why I refuse to call this stuff “treats”. It takes away from health. How can that be a ‘treat’?! The term “tasty toxin” sums it up quite accurately. I’m not arguing that a lot of this stuff tastes good, especially to a kid. But, it’s clearly toxic to our cellular function.

I only saw water served as the beverage of choice two times over the course of two months! Several children wrinkled their noses at the water and made remarks about how they “don’t like water” or “don’t ever drink it because it doesn’t taste good.” That’s frightening. Last time I checked, we need water to survive and be healthy! Alas, what child would choose plain water over colorful fruit drinks in cool, brightly decorated pouches, or over sports drinks and energy drinks that their sports heroes endorse, or over soda pop that has such lively and entertaining marketing. It makes water seem pretty dull.

I saw more Rice Krispies treats offered as snacks than I can shake a stick at. I saw chips galore, pretzel “sandwiches” (who knew?!) filled with fake processed ‘cheese’, bags of cookies, packaged brownies, snack crackers… all loaded with some combination of artificial colors, artificial flavors, artificial sweeteners, excitotoxins, hydrogenated or partially hydrogenated oils, fake fats, refined grains, excessive sugar, and on and on.

I do not believe that childhood obesity is the biggest issue we have. These kids on the soccer teams were not even close to obese. Childhood toxicity is a far bigger problem. Whether or not any of these kids ever becomes obese is clearly not the most significant and dangerous issue, if they keep eating this way on a regular basis. This type of food cannot possibly result in healthy cell function. What is so painstakingly difficult to understand about this?

The snack at a recent game took the cake… almost literally. An assortment of chips and crackers along with fake, toxic juice drinks to wash down them down took their usual place on the sidelines earlier in the games. Then, to my shock, out came the gigantic cupcakes! Yes, as a snack during a soccer game, these kids were offered an over-sized cupcake (from the local warehouse store), each topped with neon icing that stood an additional inch off the top of the cupcake itself!

The kids drooled! Shoot, I think I drooled! I don’t try to mislead anyone – I think cupcakes taste great, too! That doesn’t mean I eat it just because it’s there. It’s just not a wise choice. That’s also why I don’t bring this stuff into my house. I would obviously eat it in a moment of “weakness”!

As I’ve always taught our kids, if you know you’re going to a birthday party or some special event where there will be “tasty toxins” served, and you’re going to choose to have some, then you need to be a responsible “body owner” and make sure your body has been properly fueled FIRST. Make sure you’ve given it ample fresh fiber in the form of veggies and fruit, clean protein and natural fats. The rest of your intake should be pretty healthy and clean in order to make sure that your body gets what it needs to: 1) create more healthy function for you, and 2) protect you from toxicity, infection, sickness, or whatever it might need to deal with.

These cupcakes were presented at 11:15 in the morning. There’s not a chance that enough healthy fuel for the day had crossed their lips yet to justify this choice! Oh, and this massive dose of sugar and artificial toxic ingredients was served with the toxic fruit drink of choice for this generation. Wow.

So, am I judging? No, actually I’m not. I am, however, venting. I find it frustrating… infuriating… that this even happens. It just makes me sad. I know that parents (coaches, administrators, etc.) don’t really know the true consequences of providing those foods. Of course they don’t! I do not believe that any parent would knowingly harm their children in any way. People just don’t associate giving their children toxic, chemical, factory-made poison with causing harm. They’re thinking it’s a ‘normal part of childhood’ or that they’d be ‘depriving’ the kids of something if they didn’t allow them to eat this stuff. I get it. I think it’s dangerously inaccurate, but I get it.

So, we come to an end of soccer season with mixed emotions. I’m sad to see the running and playing and laughing and cheering and camaraderie come to an end for this season… but, I’m SO glad to put this snack nightmare to an end! Until the next sport, that is!

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. Her unique perspective and scientific understanding of Wellness, as well as her popular and engaging approach, provides simple solutions and transformational results for families seeking better overall health. To discover her popular strategy for teaching, and living, the fundamentals of better nutrition, go to
better nutrition and healthy food

Four Super Foods For Super Nutrition

There are at least four superfoods that will super charge your body.The four foods are beans, blueberries, broccoli, and oats.Let’s explore the benefits of each.

Beans

Beans contain low fat protein, fiber, b vitamins. They also contain the minerals Folate, Potassium, and Magnesium.Beans have lost favor over the years because most people have opted for more fatty animal protein. But they are making a come back since most of the modern ailments, cancer, heart disease, and diabetes, have been associated with excess meat consumption. The fiber in beans has been proven to keep your blood sugar form rising rapidly. They provide a slow burning energy. There is one simple fact, beans fill you up and cause you to feel full longer thus creating a way to lose weight.

Blueberries

The health benefits of blueberries is impressive.They contain Polyphenols, fiber, vitamin c, and plethora of minerals. They are low in calories and provides all important Carotenoids.Blueberries provide the antioxident Ellagic acid. Studies have shown that fruits filled with Ellagic acid can help prevent cancer. Also, the tannin found in blueberries reduce inflammation of the digestive tract. This tiny little blue fruit also helped create something called the french paradox. That refers to people in France that have a very high intake of dietary fat and yet have less heart issues than most Americans. This is due to the fact that the Flavonoids in berries and grapes has been shown to reduce cholesterol.

Broccoli

The health benefits of broccoli are almost too numerous to mention. But the big benefits are high in vitamin C, Folate, beta-carotene, and fiber. It is also a good source of vitamin K. It is a member of the cruciferous family.Broccoli along with cabbage seem to provide the greatest protection against colon cancer. The National Cancer Institute list broccoli as one of it’s superstars when it comes to preventing cancer.

Oats

This grain contains fiber and is very high in magnesium, Thiamine, and Selenium. The fiber in oats is a known cholesterol reducer. Studies have shown that 3 grams of soluble fiber, the kind found in Oats is sufficient to reduce cholesterol 8-23 %. People who suffer from type II diabetes find that oatmeal has a beneficial effect of controlling blood sugar. one of the best breakfasts you can eat is a bowl of oatmeal with either wheat germ or flax seeds added.

Ralph Edwards is writes about topics that help people. Check out his new website: pressure washer.

College Baseball Workout Program – Baseball Specific Exercises and Nutrition

College Baseball Workout Program

I always found that it was so difficult to find baseball specific exercises. Now here is a perfect workout program for someone who is striving to be a professional baseball player. This workout program was developed through the experience of a college baseball player, and with the help of a professional baseball player College Baseball Workout Program

Sweet Workout Program
Warmup: Stretch lightly 5 minutes

Jumping Rope 2 minutes
Day 1: Legs (Monday)

Squat 3×8 Walking Lunge 2×10

Dead Lift 3×8 Crunches 3x

Leg Curl 3×10 Obliques 3x

Leg Extension 3×10 Forearms & Calves 3x
Day 2: Chest & Arms (Tuesday)

Bench (dumbbells) 3×10 Skull Crushers 3×10

Close-Grip Bench 3×10 Tricep Pushbacks 3x

Tricep Pushdowns 3×10 Forearms 3x
Day 3: Shoulders & Back (Thursday)

Bent Rows 3×10 Super 12’s 3x

Back Extension 3×10 Seated Rows 3×10

Wide-Grip Pulldown 3×10 Cuban Press 2×8
Day 4: Legs (light) (Friday)

Squat 3×10 Calves 3x

Leg Press 3×10 Forearms 3x

Barbell Step-Up 2×10 Abs 3x

Post Workout: Stretch 10 Minutes
Plyometrics
Warmup:
Run in Place 1 min One foot in front (switch) 15 sec
Knees to Chest 15 sec Single Leg Hop 10 sec
Heels to Buttocks 15 sec Run in Place 1 min
Run in Place 1 min Knees to Chest 5-10
Spread and Close Feet 15 sec Run in Place 1 min

Day 1: Upper Body (Wednesday)
Overhead Throws w/ Med Ball 3×10
Catch & Throw 3×10
Side to Side w/ Med Ball 3×10
Explosion Pushups 3×12
8 Sprints 2 Buildups, 6 Full

Day 2: Lower Body (Saturday)
Vertical Jumps 3×10
Tuck Jumps 3×10
Jumps On Box 3×15
Jumps Over Box 3×15
Ladders 5 Different Sequences
Jump Rope 5 min Both, Single, Alternate

Important Notes to Remember:

-Prior to workout, go with more of a dynamic warmup with getting your blood flowing
-Post workout is more of a static stretching College Baseball Workout Program

Nutrition:

Instead of trying to stuff yourself three times a day, it is much more useful to space your meals out into smaller portions 6 meals/day and can prevent the storing of body fat. Certain supplements also help baseball related activities.

Supplements:

Protein: Protein molecules make up certain enzymes and hormones and serve as important regulators in your body. They help maintain your blood pressure, blood sugar level, and your metabolism. Most protein foods of animal origin such as meat, poultry, fish, eggs, cheese, and milk, contain all of the essential amino acids and are therefore called complete proteins.

Glutamine: According to Ronald Klatz, MD, President of the Academy of Anti-Aging Medicine in Chicago, “Glutamine promotes the assimilation of nutrients, regulates protein synthesis, stimulates growth-hormone production and enhances the immune system.”

Creatine: Creatine is a natural constituent of meat, mainly found in red meat. Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the “power” that drives muscular energetics.

Glucosamine & Chondroitin: Glucosamine is an aminomonosaccharide naturally occurring in the human body and is produced naturally in the body by chondrocytes in cartilage to help maintain and build healthy joint tissue. This can be very helpful late in the baseball season because all baseball players know how worn down our joints can get.

Multivitamin: For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients.

ZMA: ZMA is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes.

Nutrition Plan:

Early Morning:
Water and Glutamine(5-10 grams)

Breakfast:
Cereal or Oatmeal
Cheese
Fruit(Banana, Apple)
Multivitamin

Mid Morning:
Protein Powder (20-30 grams)
Fruit (Banana, Apple)
Milk

Lunch:
Sandwich(Whole wheat, Turkey or beef)
Lettuce
Cheese
Milk

Mid Afternoon:
Granola Bar
Fruit(Blueberries or Rasberries)
Low fat yogurt
Milk
Orange Juice

Workout:
2 glasses of water

Post Workout:
Fruit
Protein(20-30 grams)
Milk
Cranberry Juice
Creatine(5 grams)

Dinner:
Chicken/Steak
Vegetable(corn, beans, broccoli)
Rice

Bedtime:
Glutamine (5-10 grams)
Water
ZMA

This nutritional plan is flexible, but is a basis for how much protein, carbs and fats you should maintain throughout the day. I hope this is a good workout and nutritional program for you. College Baseball Workout Program

Want to get fit and Gain Muscle?

Read more about College Baseball Workout Programand start Gaining Muscle Now!

TryLean Hybrid Muscle and Change your Figure Right now!

Nutrition For Basketball Players

Nutrition for Basketball Players 

Basketball can be a challenging sport that needs speed, staying power, energy and a sharp psychological focus to participate at the higher level. Many basketball players, particularly non professionals habitually pay no attention to the role proper nutrition can play in their game. Nutrition has an impact on performance and all players have to be conscious about their personal nutritional goals and about how they can choose an eating plan to meet those goals. 

One of the most complicated things that basketball players face on the court is tiredness and consequently one of the most significant roles of nutrition is the help to manage physical and psychological tiredness on the court. A fine basketball nutrition plan will maintain the energy levels up during the game and may help avoid injuries on the court as well. A lot of damages occur because of players being physically and psychologically exhausted which frequently happen toward the end of the game when players are most fatigued. 

There is no strict diet that is suitable and fulfills the nutritional requirements of all basketball players, of course. In common, however, a simple fair meal provides the all nutrients the body requires is essential as each nutrient performs a particular function.  

Basketball players have to know that carbohydrates play an essential role in creating energy in the body. Because of this, carbohydrates must be a habitual part of the meal but must not be consumed excessively. While breads are rich in carbohydrates, it is recommended wheat breads, but not in extremely high amounts. Carbohydrates are extremely essential nutrients which provides energy and fiber essentials for the health. Carbohydrates are found commonly in fruits, vegetables and whole grains. 

Proteins are another extremely important nutrient for the basketball players in order to stay healthier and get stronger. Proteins are necessary for some energy and to repair tissue injured during practicing. The extra protein is important not only for muscle repair, but as an additional energy source as well. Since it is not easy to build and maintain muscle, sportsmen must be watchful not to lose it.

Throughout a match, water is the most required supplement. Dehydration will quickly reduce performance and put the player at danger for a heat associated damages. For simple hydration water is usually the safest source. The more water you drink the more power you will have and the better you will sense. One of the most terrible things you can do as a sportsman is not drinking an adequate amount of water.

Courtney Ivan Jones

Life, Health, Wellness

http://www.courtneyivanjones.com