Chocolate Milk: Not So Secret Recovery Drink by Aminee Alexander

Proper recovery from exercise is just as important as your workout. Depending on your workout, your body needs to replenish its muscle glycogen stores, repair the muscles after all the wear and tear, re-hydrate after the water loss from sweat, and begin the process of muscle growth. What you put in your body after your workout essentially determines how your body recovers. There are several sports drinks that are geared toward recovery providing the carbohydrates, protein, and electrolytes needed to recover. These drinks can be expensive over time but a cheaper alternative is……chocolate milk! Chocolate milk may become a popular alternative to traditional sports drinks because of it’s “good taste, wide availability, low cost, and convenience” (Gibson).

Chocolate milk, in particular that of the low-fat variety, has been shown to contain as much carbohydrate and protein as commercial sports drinks geared toward post-exercise recovery (Gibson). In addition to the carbohydrate and protein, chocolate milk also contains calcium which is a major component of muscle contraction and the building and maintenance of strong bones which can help in the prevention of bone fractures. Research suggests that the time frame for optimal recovery using chocolate milk should follow the same guidelines for any recovery drink which is within 2 hours of a workout. In order to meet the current recommendations for post-workout carbohydrate intake a 70-kg male would need to intake 17 to 27 fluid ounces of low-fat chocolate milk while a 60-kg female would need 14.5 to 23 fluid ounces (Karp). As far as protein is concerned, low-fat chocolate milk is known to be a high quality protein and contains all nine essential amino acids […]

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |April 29th, 2015|Nutrition Info|0 Comments

Athletic Lab’s Mike Young lectures at Toronto International Strength & Conditioning Summit

This past weekend, Athletic Lab’s Dr. Mike Young lectured on Developing Physical Capacities for Speed in Toronto, Canada. The presentation was part of the first Toronto International Strength & Conditioning Summit. The two day summit was held in the Goldring High Performance Centre on the campus of the University of Toronto. Dr. Young’s talk was sponsored by PUSH technology, the leader in velocity based training wearable technologies. Over 100 sport and strength & conditioning coaches from around North America were in attendance to learn from a mix of world class sport scientists and coaches. The summit featured leading FMS researchers Dr. Tyson Beach and Dr. David Frost and strength coaches Chris Dalcin (Canada Basketball), Adrian Lightowler (University of Toronto) and Matt Nichol (NHL).

Dr. Young has worked with or continues to work for the Korean Weightlifting Federation, Chinese Olympic Committee, USA Track & Field, US Speed Skating, US Weightlifting, and the NC Justice Academy among other organizations to educate and improve performance of athletes and armed service members. If you are interested in Dr. Young speaking at your event or consulting for your team contact us today.

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |April 28th, 2015|News|0 Comments

Weightlifting Club Medals at ECU Weightlifting Open

Four members of our team competed at the ECU Pirate Weightlifting Open this past weekend and brought home three medals. The ladies of the weightlifting team all had phenomenal days. Allie Hall took gold in her weight class and posted a 105kg total. This was a 15kg competition PR total for her. Nickie Dane was 3rd in her weight class with a total of 102kg – a 9kg competition PR total. Carmen Cummings went 6 for 6 finishing with a total of 85kg. On the men’s side, Athletic Lab coach John Grace placed 2nd in the 77kg weight class with a total of 202kg and qualified for University Nationals.

Thanks to Dave Kemble and the entire ECU weightlifting team for hosting great meet.

The Athletic Lab Weightlifting Club provides training, learning and competitive opportunities for athletes looking to get involved in the sport of weightlifting as well as CrossFitters and fitness enthusiasts looking to improve their strength and technique. Every member of our staff including our Nutritionist and Director of Operations are certified USA Weightlifting Level 1 Coaches. Dr. Young is a Level 2 coach and instructor for USAW and both Young and Coach John Grace hold executive positions within the North Carolina Local Weightlifting Committee. Contact us today if you’re interested in joining our club.

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |April 27th, 2015|News|0 Comments

Remi Swartz and Izzy Crabtree commit to Duke and ECU

Congratulations to Athletic Lab scholastic athletes Remi Swartz and Izzy Crabtree for making commitments to play soccer at Duke University and ECU. Both players are long time members of Athletic Lab. Remi Schwartz is a sophomore at Cary Academy plays for CASL’s ECNL U-17 team. Remi will join Athletic Lab athlete Abby Staker as defenders for the Blue Devils. She was the only NC player selected to participate in a recent National ODP camp in Florida. Izzy is also a sophomore and plays for Cardinal Gibbons High School. She is a teammate on Remi’s ECNL CASL team. Izzy will join her sister Zoey (another Athletic Lab athlete) who committed to play for the ECU soccer team last year.

Athletic Lab boasts a long history of successfully developing soccer players from high school through the elite professional. Athletic Lab was the training center for the Carolina Railhawks during the two most successful years in club history and recently was the pre-season training home for Seoul E-Land FC. Athletic Lab founder Dr. Mike Young has also served as the Fitness Coach for the Vancouver Whitecaps of the MLS, regularly assists members of the US National Team and was recently an invited guest of Real Madrid. In addition to Coach Young, Athletic Lab Coach John Grace served as Mike’s assistant for one season in Vancouver and Coach Stephanie Shaw played for and won a conference championship for the ECU Pirates.

There are currently over 2 dozen Division 1 scholarship soccer players and over 30 players in the MLS and other premier leagues around the world who have trained with Athletic Lab. If you’re interested in joining this long list of successful athletes, sign up for our Scholastic Sports Performance sessions. We offer 13 training sessions each week including our new Soccer Fitness classes on […]

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |April 21st, 2015|News|0 Comments

Athletic Lab staff assist Hillsdale Chargers

For the second time in the past 5 months, Athletic Lab staff were brought in to assist the Hillsdale College Chargers. Athletic Lab assists the forward thinking Chargers in enhancing performance while reducing injuries. Hillsdale College is located in Hillsdale, MI. They are a Division 2 athletic program known as the “conservative Harvard” for their outstanding academics. The college competes in the GLIAC conference.

Despite being a small school of just under 1,500 students, Hillsdale College has been very successful competing against much larger rivals. Most recently, the women’s Cross Country and Indoor Track & Field teams have placed 2nd at NCAA Division 2 Championships and the school boasts 2 players currently in the NFL.

Athletic Lab regularly assists collegiate, professional and national teams in a wide range of sports performance related projects. If your team is interested in finding out about the “Athletic Lab Way” contact us today!

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |April 19th, 2015|News|0 Comments

Doretta Gaudreau & Adam Kohn run Rock n’ Roll Marathon

Director of Healthy Living, Doretta Gaudreau and Performance Fitness member Adam Kohn completed the 2015 Raleigh Rock n’ Roll Marathon. The race took the streets of downtown Raleigh on Sunday, April 12th. Here’s the course map that the competitors had to run.

Adam Kohn completed the 26.2 mile race in 3:20:24, which ranked him 30th overall. Doretta finished with a time of 4:01:42. Congrats to Doretta and Adam on their great accomplishment.

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |April 17th, 2015|News, Training Info|0 Comments

Mental Preparation for the Gym by Darius Marsh

Many people today struggle to get focused for the gym or pumped up for the workout ahead planned at the gym. Some feel they might need caffeine, pre-workout, or energy drinks. This is a flaw in the population today; not having multiple ways to get mentally prepared for the gym and having a successful workout. There are many ways to prepare for the gym that can be more cost efficient or less time consuming.  Some of these ways to mentally prepare for the gym include music, visualization, and motivational speeches.

The first option of mental preparation can be to create a music playlist specifically for the gym. Also, making sure that the playlist builds up your motivation for the gym and a successful workout. Think outside of the box for your music, ranging from different varieties of your all-tie favorite songs to pump yourself up for the gym. Have different playlist for different days at the gym, such as: strength, cardio or power focused.

The second option for your mental preparation can include visualization of your workout at the gym. Many athletes use this method such as track athletes for pre-race visualization. This method has been proven to increase an athlete’s performance. It only takes up to five minutes to visual your workout or positive vibes for the gym. You want to have silence whenever you take time out of your day for visualization.

Finally, the last option for mental preparation for the gym is motivational speeches. There are many motivational speeches out there on the internet that touch on different topics. These speeches can be used to pick you up on a down day.These speeches can also motivate you for a successful workout when your body feels […]

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |April 17th, 2015|Training Info|0 Comments

Glute Training for Knee Pain? by Pierre Miller

The first thing most of us might think of when someone says they are training their glutes are exercises like hip bridges or kick backs. Typically, some individuals think of these exercises as being more for women. As we get into more specific reasons for training the glutes, we will find that there are a lot of advantages to training this region. How many friends or athletes do you know that experience some sort of pain or discomfort to the front of their knee that radiates down their shin when either squatting, jumping, or running? It’s fair to say that we all know at least one person who complains of this issue. It could even be us.

One question you could ask them is how often they are training their glutes or better yet their entire hip complex? I’m sure some of them will say not that often or not at all. When we think of the human body as a whole, we know that it all functions together as a movement system to create fluid motion (Muscolino 2011). Over the course of our lives we may experience injuries or other dysfunctions that our body has to overcome. In terms of exercise, our body may start to develop faulty movement patterns to compensate for weakened or under-active muscles due to injury or from learned behavior over time. The more we ingrain these faulty patterns into our system the more comfortable and natural they feel. Comfortable does not necessarily mean they are correct or proper.

When thinking of movement patterns, almost all movements we do in sports or exercise, with the exception of a few, involve activation […]

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |April 16th, 2015|Training Info|1 Comment

Athletic Lab Weightlifting Club bring home 2 medals from Masters National Championships

The Athletic Lab Weightlifting Club sent 3 members to compete at the Masters Weightlifting National Championships in Monrovia, CA. Barry Myers competed in the mens 55-59 year old 69kg (152 lbs) weight division, James Gold competed in the mens 35-39 year old 94kg (207 lbs) weight division, and Athletic Lab founder Dr. Mike Young competed in the mens 35-39 year old 77kg (170 lbs) weight division. Barry brought home a gold medal by snatching 75kg (165 lbs) and clean and jerking 97kg (213 lbs) for a total of 172kg (378 lbs). Young took 2nd in his weight division with a snatch of 98kg (216 lbs) and a clean and jerk of 122kg (268 lbs) to total 220kg (484 lbs). Winning Young’s session was current American record holder and Olympian Chad Vaughn who was awarded the top lifter of the meet.

The Athletic Lab Weightlifting Club provides training, learning and competitive opportunities for athletes looking to get involved in the sport of weightlifting as well as CrossFitters and fitness enthusiasts looking to improve their strength and technique. Every member of our staff including our Nutritionist and Director of Operations are certified USA Weightlifting Level 1 Coaches. Dr. Young is a Level 2 coach and instructor for USAW and both Young and Coach John Grace hold executive positions within the North Carolina Local Weightlifting Committee. Contact us today if you’re interested in joining our club.

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |April 13th, 2015|News|1 Comment

May Beach Body Challenge

Summer is almost here and Athletic Lab will be running a “Beach Body Challenge” to get you looking right. The challenge will run for 4 weeks and from April 27th through May 23rd. Fans of our Healthy Living Challenge will be familiar with the rules but we’re shortening the length of the challenge and making the rules a little more rigorous. The Beach Body Challenge should be a fun way to get fit and learn healthy habits at a great value.

Challenge: Get fit and shed those extra pounds from winter
Rules:

Weigh-in at the beginning and end of the challenge
You must keep a food log that will be submitted to our Director of Healthy Living, Doretta Gaudreau
Points will be awarded for attending training sessions (be sure to checkin!), turning in your food log each week, and for each pound lost

Prize: A free BodyMetrix Ultrasound for body composition ($40 value) and your choice of a $100 account credit or a $150 gift card to be given to a friend or family member.
Cost: $25 per person
Duration: April 27-May 23

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |April 8th, 2015|News, Nutrition Info|0 Comments