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  • The Importance of Protein In a Young Athlete's Diet

    The Importance of Protein In a Young Athlete's Diet

    Without enough protein each day you are going to find it harder to recover properly from all the sport and gym training and games each week. Protein is a major part of the recovery process, and if forgotten about can mean you're leaving valuable gains in the gym. Protein is in every cell in your body. It is responsible for the repair of existing cells and the creation of new ones. It also plays a crucial role on the growth and development of children and young adolescents just for normal daily function. If you are adding the extra strain that comes with strength training and training for your sport, then the demand for increased protein intake is only more important. Carbohydrates and ....

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  • Improve Your Energy and Sporting Performance By Tracking Your Food

    Improve Your Energy and Sporting Performance By Tracking Your Food

    As we have touched on in the past about the importance of time management and using a calendar to track your school and training schedules. Tracking what you are eating each day is an objective tool that can be looked back on to assess why you have or haven't made any progress. Tracking your food doesn't have to become a soul crushing and tedious task that gets in the way of enjoying your food. However, using it for a couple of weeks to give yourself an indication to the amount of calories, protein, fats and carbohydrates you are consuming each day can help highlight key areas that can be improved on. If your goal is to lose weight, then you have to be consuming less calories than you ....

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  • Training and Staying on Track During Winter

    Training and Staying on Track During Winter

    As we enter the winter months, we'll begin to see a drop in physical activity levels as motivation to train and be active drops. This is very common. This may surprise you, but I don't usually have any motivation to train. To overcome this, I tend to not think about the training, but how I'll feel afterwards and the positive impact it will have on my health, fitness and wellbeing. If you feel like you have to find motivation, look at what you really want to achieve and what you value the most from training. Answer the following questions: What does training give you? What does it allow you to do? What's the potential impact of missing training sessions regularly? That will be the ....

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  • 4 Simple Tips to Help You Train Around Cold and Viruses

    4 Simple Tips to Help You Train Around Cold and Viruses

    We're seeing more people becoming sick and with colds/flu/viruses in the past few weeks. This includes many of our junior athletes. Just like little injuries you have to be smart with how you handle them. Trying to keep the same training schedule and push through the sickness isn't always the best option and can further exacerbate the issue. To help you recover more quickly and still be able to exercise, follow these 4 simple tips: 1. Eating healthy foods When you start to feel sick you will feel lethargic and in a lot of cases lose your appetite. If you continue to eat good healthy foods (fruit, vegetables, meat and carbs) that contain plenty of vitamins, these will aid your body's ....

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  • What Every Young Athlete Can Do To Manage Stress and Burnout

    What Every Young Athlete Can Do To Manage Stress and Burnout

    Young athletes have many activities to juggle. From sports, gym, homework, exams, social life and family time, finding the time to sleep, eat and recover properly can be difficult. When you are sleep deprived or you haven't eaten since school, this is going to have an effect on your training and performance. Mental stress is just as taxing as physical stress. There are only so many stresses you can handle at once. Now it's okay to have setbacks and hurdles to overcome every so often, however understanding why they occurred and how to rectify it next time is the key to ensuring constant progress. If you are going into trainings and games under higher amounts of stress than normal your ....

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  • In-Season Strength Training for Youth Athletes

    In-Season Strength Training for Youth Athletes

    Strength training is incredibly important to building strong and powerful athletes, but also athletes who are resilient and able to remain injury free for as long as possible. The pre-season is a great time to build a strong base of strength and volume while being able to progressively increase and play around with levels of muscle soreness to help facilitate muscle hypertrophy. However, during the season you want to limit the amount of muscle soreness experienced from strength training as this can hinder performance in training and games but also leave your young athlete with a higher chance to pick up injuries. Focusing on the concentric or the 'up' portion of lifts and reducing the ....

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  • Simple Time Management for Youth Athletes

    Simple Time Management for Youth Athletes

    Time management is a crucial skill that heavily impacts the likelihood of completing tasks on time but also the quality of the work. If your young athletes can master this from an early age, it will set them apart and they will be looked upon more favourably in the eyes of teachers, lecturers, employers and coaches. A good tool to use is Google calendar. You can input homework, time for study, sport, training, social activities and relaxation. By mapping out and planning when you are going to get things done, it gives a clear and definitive timeline to complete the tasks. Not only will planning out your week help you stay on top of tasks, it will also increase the likelihood of staying ....

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  • Sleeping Tips for Youth Athletes

    Sleeping Tips for Youth Athletes

    Sleep plays a massive role in how you recover from training sessions but also in your performance in school and playing sports. It is recommended that teenagers get between 8-10 hours of sleep a night, the current average is around 6.5-7. This has a drastic effect on concentration and attention, but also on physical output. A lack of sleep can make your body much more susceptible to injuries and exacerbating existing ones. 5 Facts About Sleep With 7 hours of sleep, your brain operates at 98% accuracy. With 6 hours, it is reduced to 50%!! Sleep deprivation results in a 45% increase in daily carbohydrates consumed If you get 6 hours of sleep or less, time to physical exhaustion drops by 30% ....

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  • Pushing Through Sickness May Delay Your Recovery

    Pushing Through Sickness May Delay Your Recovery

    A few weeks ago I was out for the count for the week. This time away from work and training allowed me to refocus on myself. I was allowing my body to heal quicker than if I tried to push through. Many people will try to do their best to fight and continue to push through sickness and injury to continue to make progress. Whilst this may work in the short term, it's just "kicking the can down the road". This mentality of delaying or dealing with the issue an cause the small problem to grow into something that requires more time and energy to deal with. At the end of the day, this is your reminder to deal with the issues sooner rather than later. And if you need help to get stronger and ....

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