Training Programs

This week is all about bringing together all of your training efforts together and setting yourself up for the race of your potential.  You can always say “I wish I had trained more” or “I wish I was more consistent”.  Though this may be true for everyone in the race, things in life happen and as you may have heard me say before, “IT ISN’T WHAT HAPPENS TO YOU BUT HOW YOU DEAL WITH IT”.  So with this in mind, pay attention to the key performance elements: food, hydration, sleep, soft tissue maintenance and managing external stress.  When it comes to your food for this week, focus on the following performance vitamins.

Five Vitamins Necessary for High Levels of Performance

Calcium: goal intake 1,000 mg

Benefits: helps your muscles contract, assists in rebuilding the muscles post-exercise.

Sources: cheese, sesame seeds, tofu, almonds, dairy products, green leafy vegetables


Iron: goal intake 18 mg

Benefits: provides your muscles with much needed oxygen and red blood cells. Without it, your muscles become tired and become fatigued quickly.

Sources: potatoes, tuna, beef, dark green leafy greens

Vitamin C: goal intake 60 mg

Benefits: in addition to an anti-cold vitamin, it also helps with absorbing iron, as well as warding off nausea that can come from taking iron supplements.

Sources: broccoli, cauliflower, dark leafy greens, oranges, strawberries, bell peppers

B6 and B12: goal intake B6 2mg; goal intake B12 6 mcg

Benefits: commonly referred to as “energy vitamins”; these two vitamins working together produce the highest level of energy.  Also known as a mood enhancer.

Sources:

B6-potatoes, tuna, salmon, avocados, oats, beans and bananas

B12-tuna, eggs, yogurt, salmon, beef

Potassium: goal intake 3,500 mg

Benefits: conversion of blood sugar into glycogen to be utilized for energy and stay hydrated.

Sources; dark leafy greens, potatoes, papaya, tomatoes, almonds, avocados, dates

Understanding the importance of these key items for optimum performance, another tool to help you Work Smart, Not Hard, and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches, and Staff

Thought for the week:

“Character may be manifested in the great moments, but it is made in the small ones.” – Phillips Brooks