Nutrition – A Practical Guide to Enhancing Performance (Part Two) by Beau Hains

[Beau Hains, MS is the Director of Team Training at Athletic Lab] In my previous blog, I broke down the first two major factors for nutrition, which you can check out here. Now, I will go into the remaining three factors: Nutrient Timing Food Composition Supplements Nutrient Timing Nutrient timing is all about when to take the appropriate nutrients throughout the course of a day. This general definition can be broken down further into two subdivisions, which are meal frequency and meal timing. Meal frequency refers to the overall number of meals that you consume in a day, while meal timing refers more specifically to the time of day that you consume the meal in relation to your activity. Before we get into what benefits optimal nutrient timing can offer, I believe it is important to first understand what it is less helpful for. As I mentioned in my last article, if you do not have a good foundation of calorie balance and macronutrient intake, then nutrient timing will have a less significant impact. The importance of nutrient timing, or lack thereof in some instances, is explained very well in the graphic below. Each macronutrient has a specific set of guidelines on when they should be consumed to ensure they are utilized optimally by the body. Protein consumption, much like was discussed in my previous article about macronutrient ratios, can be simplified based on your goals. The research seems to remain consistent in that if you consume protein with all meals over the course of the day, timing really becomes a relative non-issue. However, it is worth noting that consuming over 30g of protein in a single sitting will not add any additional benefits regarding [...]

By |2020-05-10T11:05:33-04:00May 11th, 2020|Nutrition Info|0 Comments

Athletic Lab Healthy Living Challenge Returns

After an almost 3 year hiatus, our Healthy Living Challenge (HLC) is making a return to Athletic Lab. Reduce your monthly membership bill simply by participating in this fun and engaging fitness challenge. Participants in previous iterations of our Healthy Living Challenge dropped an average of 4% body fat, improved performance, and learned sustainable healthy lifestyle changes! The Healthy Living Challenge will focus on participation and accountability in a variety of lifestyle, fitness and nutrition based challenges. We'll incorporate the psychology of Loss Aversion to help you make new, sustainable healthy habits. Loss aversion refers to people's tendency to strong preference of avoiding losses over acquiring gains. Most studies suggest that the fear of loss is twice as powerful, psychologically, as gains. HLC Details: Duration: 4 weeks Date: May 11th - June 7th Cost: FREE for existing members; $169.95 for those not currently members (see below) Signup: Members may request to join the HLC at any point over the next 4 weeks by contacting info@athleticlab.com or clicking the link below Participants will receive: 100 HLC Points Pre and Post Performance Testing Free access to ProCoach nutrition and wellness platform Daily and weekly challenges to keep you accountable Nutritional and goal setting consultation Lifestyle Change! HLC Rules: Each participant will begin the challenge with 100 HLC points. Throughout the challenge members have the opportunity to retain their points by successfully completing challenges. Failure to complete daily challenges will result in a loss of some or all of that day's points.  Challenges will fall in to 4 primary categories: Wellness - (sleep duration, stress management, etc) Activity - (daily step count challenges, completing training sessions via our app, attending virtual sessions, etc) Performance - (pre vs post performance testing) Nutrition - (participating in [...]

By |2020-05-07T11:21:29-04:00May 6th, 2020|News, Nutrition Info|0 Comments

Nutrition – A Practical Guide to Enhancing Performance (Part One) by Beau Hains

[Beau Hains, MS is the Director of Team Training at Athletic Lab] When it comes to nutrition, there is certainly no “one size fits all” model. However, that does not necessarily mean that it needs to be an overly complex process either. With this article, it is my goal to simplify nutritional guidelines, with an easy to understand model to help you enhance your performance (in whatever way that applies to you and your personal goals). I like to break down nutrition into 5 major factors, which consist of the following in order of importance: Calorie Balance Macronutrient Amounts Nutrient Timing Food Composition Supplements In this article, we are going to dive into the first 2 factors, which I believe should be the primary focus in the beginning stages of establishing a good nutritional foundation. Calorie Balance Calorie balance is the ratio of calories burned vs consumed in food, or to put it more simply, how much you eat versus how much you train or exercise. Of the above factors, I firmly believe that calorie balance has the potential to be the most impactful regarding most people’s diet. That being said, it is worth stating that this may not be the case for EVERYONE, but for most, this is a very good place to start. To give you a better understanding of calorie balance, it can be found in 3 states: Negative Calorie Balance (Hypocaloric) – Consuming less calories than you are burning Neutral Calorie Balance (Eucaloric) – Consuming the same amount of calories that you are burning Positive Calorie Balance (Hypercaloric) – Consuming more calories than you are burning Calorie balance is very important, mainly because of its role in affecting body composition (the [...]

By |2020-05-04T10:38:55-04:00May 4th, 2020|Nutrition Info|1 Comment

Athletic Lab Training, Nutrition & Massage New Years Promos

For many, the New Year brings new fitness and athletic goals and Athletic Lab is here to help. We're currently offering 3 promotions through the end of January. 1 Week Free Trial Athletic Lab is offering a 1 week free trial for our Performance Fitness membership. The details of the promotion are as follows: 1 week of free participation in the Performance Fitness Membership group category. Prospects will have access to unlimited CrossFit, Endurance, Mobility and Senza classes. Promotion is available to new prospective members and former members whose membership lapsed 6 months or more prior. The promotional week must commence by January 31, 2018. To take advantage of this promotion all you have to do is show up 5 minutes before your first intended class. You can see our schedule HERE.  Nutrition & Wellness Monitoring Athletic Lab has just launched a new nutrition education and wellness monitoring platform. The online based program will be available to both on-site members as well as via correspondence to clients anywhere in the world. You’ll work directly with an Athletic Lab wellness coach via the Pro Coach platform. The Pro Coach platform (CHECK THE VIDEO!) is the world leading education and monitoring platform used by goal oriented individuals and professional athletes and teams around the world. The service delivers life changing guidance in a truly personalized and unobtrusive manner. You can find out more about the program HERE. For the entire month of January we're offering 3 months of the program for the price of 2. Members: $99.95 for 3 months Non-Members: $149.95 for 3 months Massage Athletic Lab's massage partner Massage & Healthy Living is offering 35% off all 1 hour massages. Massages can be offered both at Athletic lab and the Massage [...]

By |2018-01-04T12:33:03-05:00January 5th, 2018|News, Nutrition Info|0 Comments

Athletic Lab launches Advanced Wellness & Nutrition Program

Athletic Lab is proud to announce a new nutrition education and wellness monitoring platform. The online based program will be available to both on-site members as well as via correspondence to clients anywhere in the world. You'll work directly with an Athletic Lab wellness coach via the Pro Coach platform. The Pro Coach platform (CHECK THE VIDEO!) is the world leading education and monitoring platform used by goal oriented individuals and professional athletes and teams around the world. The service delivers life changing guidance in a truly personalized and unobtrusive manner. The program IS NOT a 'quick fix.' Quick fix programs have been proven time and time again to not work over the long haul. That's why this program is designed as a long term educational, nutritional and monitoring program designed to not only get you to your fitness goals BUT ALSO to give you the tools to continue with your fitness journey. Rather than a 1 month 'one and done' program, this wellness, nutrition and monitoring program can be up to 2 years in length. You'll be lead through daily tasks, monitor your health, wellness and appearance and learn about nutrition and wellness habits that fit your lifestyle and dietary restrictions. We're currently offering a New Year's Special on the program. Where you can purchase the first 3 months of participation for the price of 2. This 33% off offer is good through January 31. Members: $99.95 for 3 months Non-Members: $149.95 for 3 months After January 31, the program will be offered as follows (minimum 3 month commitment): Current members of Performance Fitness or Sports Performance Programs including Scholastic Training: $49.95 per month Current Private Training Members who participate in a minimum of 4+ sessions per month: [...]

By |2018-01-04T12:29:04-05:00January 4th, 2018|News, Nutrition Info|0 Comments

7 Tips To Fend Off Holiday Weight Gain by Frank Muntis

[Frank Muntis recently finished his Master’s degree in Exercise Physiology from the University of Louisville and is currently in the Coaching Mentorship Program at Athletic Lab.] As a nutrition coach, an issue I find many people struggle with is managing their nutrition in social situations such as parties, get-togethers and holidays. The holidays are a time meant to be spent reuniting with friends and family and partaking in time-honored traditions, however, for the fitness minded it can also be a stressful time trying to figure out how to make it through a season of festivities without losing hard earned progress. With just a few simple behavior strategies, keeping off the holiday weight gain can be easier than you may think. Today, I am going to share with you seven tried and true strategies to stay in line with your goals while enjoying the holidays. Strategy 1: Bring a Dish Between friends and family, it is not uncommon to find yourself at a holiday party nearly every other weekend through the holiday season. Surrounded by appetizers, dips, cookies and other delicious treats, temptations can seem nearly impossible to resist. A strategy that can help combat this is to make a healthy dish ahead of time to share. Not only will you have contributed something to the party, but if you prepare something that is both nutritious and something you genuinely enjoy, you will have a go-to during the party that will keep you from mindlessly eating on junk food. The key here is to find something that you know you enjoy so that it isn’t something you necessarily have to talk yourself into eating. For some, this could be hummus and carrots or pita bread, cinnamon-spiced baked apples [...]

By |2019-04-25T13:59:54-04:00December 14th, 2017|Nutrition Info|0 Comments

The Protein Athletes Aren’t Consuming But Should Be by Frank Muntis

[Frank Muntis recently finished his Master’s degree in Exercise Physiology from the University of Louisville and is currently in the Coaching Mentorship Program at Athletic Lab.] The internet is full of information about different nutritional topics and it can be difficult at times to sift through all the information to find practical, research-backed strategies to improve health and performance. When talking about sports nutrition it is common to hear discussions of the benefits of whey protein, casein, fish oil, carbohydrates or other various topics for the health and performance of athletes and these topics deserve discussion. There is, however, one nutritional supplement that I have found to truly make a difference in my well-being and performance…collagen. Collagen is a protein that is found throughout your body in your bones, skin, tendons, ligaments, hair, nails and more. In supplemental form, collagen is usually derived from cows and is also commonly used as gelatin in cooking. About 30% of the body’s protein consists of collagen. While much of the research on collagen supplementation is geared towards clinical populations, the implications of the findings from these studies shine a light on an area of sports nutrition that can potentially lead to fewer injuries, increased performance, and improved health and wellness. Effects on the Prevention of Injuries The number one goal of any good strength coach or athlete is to prevent injury. Some of the most common injuries in sports are related to connective tissues like tendons, ligaments, and bones with sprains, strains, tears and fractures as some of the predominant injuries. While these are incredibly strong tissues, they also take a greater amount of time to heal and adapt than other tissues. One study by Dr. Steffen Osser in the [...]

By |2017-11-21T13:59:19-05:00November 21st, 2017|Nutrition Info|0 Comments

Carbohydrate Mouth Rinsing: Part Two by Nick Voth

[Nick Voth is currently finishing his degree in Exercise Science from Bowling Green State University, where he competes on the Cross Country team. He is an Applied Sports Science Intern at Athletic Lab.] As previously stated in Part One of this blog, Part Two will focus on carbohydrate (CHO) mouth rinsing for speed-power performance. Because CHO mouth rinsing enhances endurance exercise lasting approximately one hour via stimulation to pleasure and reward centers in the brain (Stellingwerff & Cox, 2014), it has been hypothesized that this same strategy can be used to increase shorter duration, high-intensity efforts. However, research regarding the potential benefits of CHO mouth rinsing on speed, strength, and power performance is conflicting. Strength training has been studied with inconclusive results. Clarke et al. (2017) recently investigated the effects of a CHO mouth rinse on a wider range of high-intensity, short duration activities. Countermovement jump height, 10-meter sprint time, bench press, squat, and arousal were all enhanced with CHO mouth rinsing (Clarke et al., 2017). In line with that, Gant et al. (2010) found increased maximal voluntary force production following a CHO rinse. The results from Clarke et al. (2017) may be of practical significance because the study was conducted in the morning following an overnight fast. Athletes who train in the morning may not eat prior to a session. Revisiting the idea of fear of gastrointestinal distress, CHO mouth rinsing may provide a fueling solution while avoiding the ingestion of fuel. On the other hand, CHO mouth rinsing was found to have no effect on maximal strength or strength endurance (Dunkin & Philips, 2017; Painelli et al., 2011). A possible explanation for the results observed by these studies resides in the ability of [...]

By |2017-07-21T15:58:22-04:00July 21st, 2017|News, Nutrition Info|0 Comments

The Effects of Alcohol on Sports Performance and Recovery by Vincent Ragland

[Vincent Ragland is in his last semester as a student-athlete at East Carolina University, pursuing a Health Fitness Specialist Degree. He is currently an Athletic Development Intern at the Athletic Lab] Does drinking really affect an athlete’s performance the way that you may think? Should athletes avoid drinking altogether, drink in moderation, or does it even really matter? Alcohol is the most commonly used substance in the world by college students and all athletes, ranging from high school to professional level. Studies even show that in the last 12 months, nearly 80 percent of athletes reported using alcohol (Wadler). In some years, this number has been as high as 88 percent. In actuality, this number could even be higher because of the inaccuracy associated with self-reported data. In some team settings, the intake of alcohol is even encouraged, as part of a team bonding experience. When teams win championships, it is not uncommon to see videos of nearly the entire team drinking and partying. When teams lose, it is also not uncommon for them to drink, as some athletes see it as a stress reliever and a way to get the mind off of the sorrows associated with losing a major competition. Of course, in extremely excessive amounts, alcohol can be very dangerous to anyone, sometimes fatal. When related to sports performance, there are several factors that have to be taken into account when trying to gauge the dangers associated with it, such as the age and gender of the individual, how much an athlete drinks in a particular setting, how often an athlete drinks over the course of time, how quickly they consume their drinks, the individual’s body size and composition, and their tolerance [...]

By |2017-07-17T19:57:35-04:00July 17th, 2017|Nutrition Info, Training Info|0 Comments

Carbohydrate Mouth Rinsing: Part One by Nick Voth

[Nick Voth is currently finishing his degree in Exercise Science from Bowling Green State University, where he competes on the Cross Country team. He is an Applied Sports Science Intern at Athletic Lab.] Developing proper fueling strategies is always a goal for coaches and athletes across all sports. Particularly, the use of carbohydrates (CHO) before and during competition can optimize performance. CHO fueling typically consists of ingestion of a commercially available food, gel, or sports drink. Other fueling strategies have been investigated, and thus, the concept of CHO mouth rinsing has surfaced. CHO mouth rinsing involves rinsing a solution in the oral cavity for a short duration and subsequently spitting it out. The first of this two-part blog will discuss implications for CHO mouth rinsing for endurance sports athletes. There are a couple potential benefits associated with CHO rinsing as opposed to ingestion. The first, and perhaps of most concern to athletes when developing a fueling strategy, is decreased gastrointestinal issues. Many athletes are hesitant to fuel just prior or during competition in fear of gastrointestinal issues that may hinder performance. Consequently, CHO rinsing may allow for an ergogenic enhancement while avoiding gastrointestinal distress. Secondly, albeit very minor, is the additional mass added to the athlete followed by ingestion of food or drink during competition. In sports where fatigue may be dependent upon an athlete’s ability to move one’s mass, the addition of unnecessary weight may result in earlier onset of fatigue. Therefore, CHO mouth rinsing may be the solution that many athletes have been seeking. Endurance exercise can greatly benefit from CHO mouth rinsing. A systematic review completed by de Ataide e Silva et al. (2014) revealed that CHO mouth rinsing enhances cycling and [...]

By |2017-07-12T15:14:11-04:00July 12th, 2017|News, Nutrition Info|0 Comments