Performance Training Journal

PTJ 12.6 NSCA’S PERFORMANCE TRAINING JOURNAL DECEMBER 2013 | NUTRITION FINAL ISSUE

ABOUT THIS PUBLICATION PTJ 12.6 NSCA’S PERFORMANCE TRAINING JOURNALThe NSCA’s Performance TrainingJournal (ISSN: 2157-7358) is a EDITORIAL OFFICE EDITORIAL REVIEW PANELpublication of the National Strengthand Conditioning Association (NSCA). 1885 Bob Johnson Drive Scott Cheatham, DPT, OCS, ATC,The PTJ publishes basic educational Colorado Springs, Colorado 80906 CSCS, NSCA-CPTinformation for Associate and Phone: 719.632.6722Professional Members of the NSCA. Meredith Hale-Griffin, MS, CSCSThese groups include novice personal EDITORtrainers, novice strength coaches, T. Jeff Chandler, EDD, CSCS,*D, Ed McNeely, MSand training enthusiasts. The journal’s NSCA-CPT,*D, FNSCAmission is to publish articles that email: [email protected] Mike Rickett, MS, CSCSprovide basic, practical informationthat is research-based. MANAGING EDITOR Chad D. Touchberry, PHD, CSCS Britt Chandler, MS, CSCS,*D, NSCA-CPT,*DCopyright 2013 by the National email: [email protected] Joel Bergeron, MS, CSCS,*DStrength and ConditioningAssociation. All Rights Reserved. PUBLISHER Nicole Dabbs, MS Keith Cinea, MA, CSCS,*D, NSCA-CPT,*DDisclaimer: The statements and email: [email protected] Samuel Gardner, MS, CSCS, RSCC,comments in the NSCA’s Performance USATF, USA-W Dual Certified: LevelTraining Journal are those of the SENIOR PUBLICATIONS COORDINATOR 1 Weightlifting Coach and Sportsindividual authors and contributors Matthew Sandstead, NSCA-CPT Performance Coachand not of the National Strength email: [email protected] Conditioning Association. Joshua West, MA, CSCSThe appearance of advertising in PUBLICATIONS COORDINATORthis journal does not constitute an Cody Urban Andy Khamoui, MS, CSCSendorsement for the quality or value email: [email protected] the product or service advertised, Scott Austin, MS, CSCSor of the claims made for it by itsmanufacturer or provider. Adam Feit, MS, CSCSNSCA MissionAs the worldwide authority onstrength and conditioning, wesupport and disseminate research-based knowledge and its practicalapplication, to improve athleticperformance and fitness.TALK TO US…Share your questions and comments.We want to hear from you. Write tothe NSCA’s Performance TrainingJournal, NSCA, 1885 Bob JohnsonDrive, Colorado Springs, CO 80906, orsend an email to [email protected]. NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 2

EDITORIAL CHANGESDear NSCA Member,Over the past 12 years, the NSCA’s Performance Training Journal (PTJ) has strived to provide its readers with easy to read, practical,hands-on information. The PTJ has continued to evolve and grow to fit the changing needs of its readers and the industry.To continue meeting these changing needs, the Performance Training Journal will be divided into two separate publications in 2014,NSCA Coach and Personal Training Quarterly. These two publications will be specifically targeted toward the NSCA’s two largestmembership groups: strength coaches and personal trainers.The NSCA Coach will be peer-reviewed and published four times a year with the first issue appearing in February 2014. The missionof this publication will be to provide basic, practical, research-based information for recreational athletes, and strength and sportcoaches. NSCA Coach will be an electronic journal only available to Associate and Professional Members of the NSCA.The Personal Training Quarterly (PTQ) will be a peer-reviewed, quarterly publication as well with the first issue appearing inMarch 2014. The mission of the PTQ will be to provide basic, practical, research-based information to personal trainers and fitnessenthusiasts. The PTQ will be an electronic journal only available to Associate and Professional Members of the NSCA.Thank you for your support over the years. We look forward to continuing to provide you with the research-based knowledge youseek, as NSCA Members, to improve your career. NEW! PERSONAL TRAINING NEW! NSCA COACH QUARTERLY (PTQ) • Articles specific to the• Articles designed for the personal needs of strength coaches trainer • New issues 4x per year• New issues 4x per year • Nutrition, Programming,• Nutrition, Programming, and and Youth columns Personal Business Development • Available on most digital columns• Available on most digital devices — devices — wherever the ideal for trainer lifestyle coach isNSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 3

TABLE OF CONTENTSFEATURES06 HEALTHY NUTRITION FOR COLLEGIATE WRESTLERS CHRISTOPHER BERGER, PHD, CSCS When it comes to nutritional concerns for a wrestler, the goal is to maintain the most power and strength at the least weight possible. This article recommends several nutritional tips specific for collegiate wrestlers to fuel their training sessions and competitions. Carbohydrates, proteins, and fats all play integral roles in a wrestler’s diet and should be used at specific times and in specific amounts depending on the wrestler.11 LASER SAILING: STRENGTH AND CONDITIONING CONSIDERATIONS JULIAN LIM, MSC, CSCS Laser sailing is a sport that requires the athlete to possess strength, strength endurance, and agility in specific movement patterns. This article provides a sample program with exercises that focus on the components and muscles involved with this sport. These exercises are designed for optimizing physical performance on the water and preventing common injuries to laser sailors, such as low back injuries.17 UNDERSTANDING GENERATIONAL DIFFERENCES TO IMPROVE WORKING RELATIONSHIPS: PERSONAL RETROSPECTIVE GREG FROUNFELTER, DPT, LAT, CSCS Today’s day and age is very unique in that four drastically different generations are attempting to work alongside one another while utilizing the same advanced technology for communication. This article explains the significant differences between the generations and shows how it relates to the field of strength and conditioning.20 THREE STEPS TO HELP CLIENTS AND ATHLETES GET THEIR EATING ON TRACK BRIAN ST. PIERRE, MS, RD, CSCS AND JOHN BERARDI, PHD, CSCS This article provides three simple and basic steps to act as a guideline for people who are looking to start eating healthy or would like to get back on track with their diets. Although each individual should have a program that is specialized to fit their personal needs and goals, some common issues and recommendations have been identified. NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 4

TABLE OF CONTENTSCOLUMNS24 YOUTH ATHLETIC DEVELOPMENT EVIDENCE FOR PROPER NUTRITION FOR YOUTH RICK HOWARD, MED, CSCS,*D, USAW Nutritional concerns are not always the same between adult and youth populations, as they require separate dietary needs. This article provides dietary recommendations for youth based on their age and gender. Also provided in this article is some basic meal planning guidelines to ensure that all the correct amounts of nutrients are consumed.27 PERSONAL TRAINING FOR PERFORMANCE NUTRIENT TIMING FOR RESISTANCE TRAINING CHAT WILLIAMS, MS, CSCS,*D, CSPS, NSCA-CPT,*D, FNSCA AND AND MATT JACOBS, MA, RD, LD, NSCA-CPT This article details the three different phases of nutrient timing, the energy, anabolic, and growth phases, as they pertain to a resistance training program. During these phases, consuming the proper amount of specific nutrients can efficiently fuel training sessions, speed up recovery time after a workout, or even increase muscle size with vigorous resistance training sessions.29 TRAINING TABLE HYDRATION FOR ATHLETES: FINDINGS FROM FOOD AND NUTRITION CONFERENCE AND EXPO DEBRA WEIN, MS, RD, LDN, NSCA-CPT,*D AND KELLY MURPHY, RD, LDN Recently, Dr. Robert Kenefick and Dr. Bob Murray spoke about the importance of hydration and the negative effects of dehydration at the Academy of Nutrition and Dietetics’ annual Food and Nutrition Conference and Expo. This article reviews and explains the information presented at this conference, while also recommending ways to stay hydrated before, during, and after physical activity. NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 5

FEATURE ARTICLEHEALTHY NUTRITION FORCOLLEGIATE WRESTLERSCHRISTOPHER BERGER, PHD, CSCSWrestling is a challenging sport that demands cardiorespiratory endurance and high relative strength but it also requires proper body composition that makes the sport a form of art as much as a science. Conditioningthe wrestler to increase muscle mass and reduce body fat involves intense physicaltraining and sound nutritional practices. In the United States, collegiate wrestlersare required to abide by a complex set of weight management rules set by theNational Collegiate Athletic Association (NCAA) (4). In an effort to ensure faircompetition, 10 weight classes have been established that range from 125 lb (~57kg) to 285 lb (~129 kg). Because wrestlers try to compete as powerfully as they canat the lightest weight allowable, successful conditioning involves striking a balancebetween physical training and nourishment of the body. These calculations arehard to determine, which is why wrestling has a history of ineffective and unsafedietary and weight management practices. 6

FEATURE ARTICLE HEALTHY NUTRITION FOR COLLEGIATE WRESTLERSThe purpose of this article is to provide the collegiate wrestling Coaches should be aware that each athlete metabolizes CHO-richcoach with nutritional strategies that will sustain male wrestlers foods and beverages differently. CHO metabolism is a function ofduring practice, competition, and recovery. Coaches are the type and quantity of CHO consumed. Even CHO-rich foods orencouraged to reference the Wrestler’s Guide to Healthy Nutrition beverages normally tolerated by the wrestler during off-season(Table 1) and seek the advice of a registered dietitian (RD) who can cause digestive problems when consumed in high quantitiesspecializes in sports nutrition. or prior to a meet when anxiety is present. An effective strategy for dealing with the variable response to CHO-rich foods is toWHAT IS THE BEST FUEL FOR WRESTLING? have the wrestler treat his diet as a component of his physical conditioning. In other words, experiment with foods, beverages,Most of the energy consumed by wrestlers should come from and nutrient timing during practices when the consequences ofcarbohydrates (CHO). CHO are sugars that fuel the brain and being wrong about a meal are minimized. For a long time, athletesskeletal muscles at a relatively low oxygen cost. Between meals, have been advised not to try new foods during competitiveCHO is stored in the liver and skeletal muscles to fuel practice and periods and this advice is particularly helpful for wrestlers.competition activities. Since the body cannot effectively produce Chronic digestive problems in wrestlers should be evaluated by aits own source of CHO, CHO-rich foods need to be consumed competent registered dietitian and/or physician because problemsregularly. Athletes are broadly suggested to consume about 6 – 10 may not be isolated to CHO consumption.g · kg-1 (2.7 – 4.5 g · lb-1) bodyweight of CHO each day (1). CHO-rich foods include pasta, potatoes, rice, and other starchy foods. WHY IS PROTEIN IMPORTANT FOR WRESTLERS?CHO-rich beverages include juices, naturally sweetened drinks,and sodas. Protein (PRO) consumption is most often associated with increases in lean body mass. Although PRO consumption canAlthough CHO may be considered the best macronutrient fuel for independently stimulate muscle PRO synthesis, PRO must bewrestlers, it poses two problems to these athletes. One problem consumed in conjunction with high-intensity resistance trainingwith CHO-rich foods is that they are often water-heavy and to optimize mesomorphy (muscularity) in wrestlers. PRO consistsbind to water when consumed. This is not necessarily a problem of amino acids and the amino acid content of a PRO determinesduring practice and match recovery, but CHO consumption prior its “quality.” When a food is said to contain high-quality PRO thatto weigh-in (especially if consumption is high) could cause the means its amino acid makeup is comparable to that of humanwrestler to fail to make weight. The solution to this problem is to tissue. High-quality PRO tends to come from animal productsmoderate CHO consumption for 24 hours prior to weigh-in. For (meat, milk) whereas low-quality PRO comes from plant sourcesexample, a 165 lb (~75 kg) wrestler who consumes only 6 g of CHO (grains, nuts). The wrestler’s diet should consist of both forms ofper kg of bodyweight (the lowest threshold commonly suggested) PRO in conjunction with resistance training.would consume 450 g of CHO or 1,800 kcals of CHO on a givenday. This would represent a CHO intake that still exceeds half of PRO consumption recommendations to athletes varyhis energy needs assuming a 3,500 kcal · day-1 diet during the 24 widely. Currently, the American College of Sports Medicinehours prior to weigh-in. (ACSM) supports the consumption of 1.2 – 1.7 g · kg · day-1 by strength-trained athletes (1). This is nearly double the currentConsumption of CHO-rich but dry (low in water content) foods recommended dietary allowance (0.8 g · kg · day-1) for adults induring the 24 hours prior to weigh-in could strategically supply the United States. For a 165 lb (~75 kg) wrestler who consumesthe wrestler with high-quality energy but allow him to better 1.7 g · kg · day-1 PRO, total daily consumption would amount tocontrol water intake and, consequentially, bodyweight immediately approximately 128 g · kg · day-1 or the energy equivalent of 512prior to weigh-in. Bagels, banana chips, and fruit strips are good kcals. Assuming a 3,500 kcal · day-1 energy requirement, thisexamples of these foods. consumption also works out to about 15% of his daily energy needs.The second problem that CHO consumption poses to wrestlersis that some CHO-rich foods (e.g., sports bars, beverages, gels) PRO requirements are also made using acceptable macronutrientare fortified with oligosaccharides, a type of sugar that is also distribution ranges (AMDR) which may result in even higher PROnaturally found in beans, peas, and soy-based products. Inulin consumptions. For example, the current adult AMDR for PRO inis another type of CHO found naturally in foods (wheat and the U.S. is 10 – 35% of total daily caloric intake (3). For the wrestleronions are particularly high sources) but is also added to improve with a 3,500 kcal · day-1 energy requirement, his consumption oftaste and fiber content. Both oligosaccharides and inulin are PRO could be as high as 1,225 kcal · day-1 or about 306 g · day-1poorly metabolized by the body and can cause gas and diarrhea while maintaining a safe AMDR.especially when consumption is high. Products (especially soy-protein supplements) containing oligosaccharides and inulinshould be avoided by sensitive wrestlers. NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 7

FEATURE ARTICLE HEALTHY NUTRITION FOR COLLEGIATE WRESTLERSKeep in mind that the consequences of PRO consumption in consumption should be “as low as possible while consuming aexcess of 1.2 – 1.7 g · kg · day-1 have less to do with lean body mass nutritionally adequate diet,” (3). These standards are a goodgains and more to do with palatability and the practical challenges guideline for the collegiate wrestler.associated with fulfilling a 3,500 kcal · day-1 (or higher) energyrequirement. The importance of PRO-rich diets to collegiate Wrestlers should typically aim for a fat consumption thatwrestlers must be considered from two perspectives. First, approximates 20% of daily calories but consumption should bewrestlers often train to gain lean body mass; second, wrestlers determined by training cycle, competition period, and recovery.train to minimize body fat. For example, the wrestler recovering from a meet should limit fat intake in an effort to replenish CHO stores whereas the wrestlerConsiderable research has been conducted in recent years to may benefit from a relatively higher intake of high-fat foodsdetermine the amount of PRO required to increase lean body immediately prior to competition. Small amounts of healthy, high-mass. Additional research has focused on the timing of PRO fat foods in the 24 hours prior to weigh-in can nourish the wrestlerconsumption in an effort to maximize muscle PRO synthesis in in the short term and be beneficial for weigh-in. In much the sameconjunction with training. McMaster University sport scientist, way that high-intensity training is cycled in and out of the athlete’sStuart M. Phillips, summarized current thinking on this subject in training program, so too can the macronutrient mix of CHO, PRO,a 2013 Gatorade Sports Science Institute review paper which calls and fat.for the consumption of (5): What complicates fat consumption for the wrestler involves • At least 20 – 25 g PRO per meal or 0.25 – 0.30 g · kg of discrimination between the “good” and “bad” fats mentioned bodyweight per meal previously. “Bad” fats include cholesterol, saturated fat, and trans fat; wrestlers should understand that these fats provide no benefit • PRO throughout the day at regularly spaced intervals to to sport performance and are commonly found in fast-food and maximize growth desserts. Coaches should be prepared to explain that many high- fat foods can still be low in cholesterol, saturated fat, and trans fat. • PRO after workouts to maximize PRO synthesis These foods include avocados, pumpkin seeds, and tuna, among others. Consumption of high-fat foods ensures that physiological • Supplements that include whey (PRO) which optimize new processes like vitamin absorption, cholesterol regulation, and muscle PRO synthesis tissue development occur.For the wrestler training to reduce body fat, it is not uncommon(or necessarily unsafe) to reduce energy intake periodically. PROconsumption has been shown to help maintain lean body massduring caloric restriction. In a 2010 study of short-term (two-week) weight loss in 20 healthy, lean, male athletes, SamuelMettler and his colleagues found a reduced loss of lean bodymass in subjects who consumed about 2.3 g · kg · day-1 PRO whencompared to subjects who consumed lower amounts of PRO (~1.0g · kg · day-1) when diets consisted of roughly the same energyintakes overall (2). Because the physical characteristics andtraining habits of subjects enrolled in this study mirror those ofthe collegiate wrestler, it may be prudent to suggest similar PROconsumption rates during weight loss until additional research canbe conducted with wrestlers.SHOULD FATS BE PART OF THE WRESTLER’S DIET?Fats should be part of the wrestler’s diet for at least three reasons.First, it is practically impossible to consume a healthy diet thatis entirely fat-free. Second, high-fat foods can be consumedstrategically by wrestlers to train and compete more efficiently.Third, fats are essential for a wide range of physiological processesthat benefit wrestlers.Currently, the ACSM supports the consumption of 20 – 35% oftotal energy intake from fat in the athletic diet (1). Additionalrecommendations from the U.S. National Academy of Sciencesstate that unhealthy fat (i.e., cholesterol, saturated, trans fat) NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 8

FEATURE ARTICLE HEALTHY NUTRITION FOR COLLEGIATE WRESTLERSEATING ON THE ROAD REFERENCESCollegiate wrestlers compete regionally and are ground 1. American Dietetic Association; Dietitians of Canada; Americantransportation-dependent. This means that meals are often College of Sports Medicine, Rodriguez, NR, Di Marco, NM, andspontaneous and come from whatever fast-food establishments Langley, S. American College of Sports Medicine Position Stand.are convenient. Although wrestlers and coaches should be Nutrition and athletic performance. Med Sci Sports Exerc 41(3):encouraged to pack foods listed on the Wrestler’s Guide to 709-731, 2009.Healthy Nutrition (Table 1) it is understandable that fast-food is apart of an athlete’s competitive life. 2. Mettler, S, Mitchell, N, and Tipton, KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. MedTo conclude, the following are some tips for healthy eating during Sci Sports Exerc 42(2): 326-337, 2010.road trips: 3. National Academy of Sciences Institute of Medicine Food • Consider stopping at supermarkets for meals rather than and Nutrition Board. Dietary reference intakes: Macronutrients. restaurants. These locations exist throughout the United Retrieved September 2, 2013, from http://fnic.nal.usda.gov/dietary- States and are readily found with smartphone technology. At guidance/dietary-reference-intakes/dri-tables. some locations, wrestlers can refuel at hot and cold food bars that are stocked with nourishing, organic, athlete-friendly 4. National Collegiate Athletic Association (NCAA). NCAA meals in the same time it takes to order a fast-food meal. wrestling 2013-14 and 2014-15 rules and interpretations. Indianapolis IN: National Collegiate Athletic Association, July 2013. • Stay at hotels with kitchenettes or refrigerators. It might not always be feasible to cook during road trips, but many hotel 5. Phillips, SM. Protein consumption and resistance exercise: chains offer kitchens stocked with clean cookware that could Maximizing anabolic potential. Sports Science Exchange 26(107): be used to supplement meals for wrestlers. Baked potatoes, 1-5, 2013. cans of soup, fajitas, salads, and berry shortcakes are all examples of foods that can be prepared in minimally stocked ABOUT THE AUTHOR hotel rooms. Christopher Berger is an exercise physiologist at Arizona State • It is imperative to educate coaches about the nutrients that University. He has been a Certified Strength and Conditioning wrestlers need in order to keep their bodies in peak physical Specialist® (CSCS®) and a member of the National Strength and condition for performance and overall dietary health. When Conditioning Association (NSCA) since 2002. Berger’s research these nutrients are consumed in conjunction with practice, expertise involves resistance training, energy balance, and weight competition, and recovery, they can strategically affect management—three topics of great importance to the collegiate wrestlers challenged with body composition regulations in a wrestler. demanding sport. ■ NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 9

FEATURE ARTICLE HEALTHY NUTRITION FOR COLLEGIATE WRESTLERSTABLE 1. WRESTLER’S GUIDE TO HEALTHY NUTRITIONThis guide suggests some foods and beverages to consume during wrestling practice or competition and during recovery.Although it was developed for the male collegiate wrestler using current research, it should not be used as a substitute forguidance from your healthcare provider. OPTIMAL SUBOPTIMAL RATIONALECARBOHYDRATES For competition: Bananas, toasted Try to avoid water-heavy pre- The objective here is to ensure whole-grain bread, dry cereal, whole- competition foods that are glycogen storage by the liver and grain or animal crackers, dried fruits, nutrient-poor like candy, soda, or muscle before competition. Drier fig/granola bars, pita chips, plain “energy” drinks. Avoid high-fiber foods during pre-competition allow popcorn, rice cakes and oligosaccharide-rich foods like you to fuel performance and better beans, lentils, onions, and soybeans control your water intake. Recovery For recovery: Couscous, fruit (e.g., (edamame) until the off-season. nutrition should fuel your next berries, cherries, grapes), whole-fruit performance rather than satisfy an juice, oatmeal, pasta, baked potato, During recovery, avoid high-energy/ undisciplined appetite. Drink plenty of rice, salad greens, raw/steamed low-nutrient foods like beer, cottage water to avoid thirst. vegetables, water chestnuts cheese, and fried potatoes. For competition: Low-fat cheese, Try to avoid fatty, high-cholesterol During the competitive season, the hard-boiled eggs, chicken/beef fajita meats like bacon, ground beef, ham, goal is to maintain lean body mass. strips, nonfat/skim milk, non-soy hot dogs, lunch meats, pepperoni, High-protein, meal-replacement high-protein smoothies, albacore/ ribs, sausage, (fried) shrimp, and shakes are acceptable in moderation skipjack tuna, turkey, low-fat yogurt wings. (once daily), but remember that they are often sugary and heavily fortifiedPROTEINS For recovery: Any of the above are Avoid high-protein foods that with vitamins and minerals which may fine but portions should be high are breaded and never consume make them more difficult to digest. enough to ensure consumption of at blackened foods. Consider adding nonfat milk powder least 35 g protein three times daily to smoothies.FATS For competition: Cooking oils (e.g., Try to avoid the suboptimal protein- High-fat foods can be healthy but olive, sunflower) egg yolks, fatty rich foods listed above because they athletes are generally recommended fish (salmon), nuts (e.g., almonds, are also high in saturated fats. Do to consume ≤ 15 – 35% of daily energy walnuts), natural peanut butter not consume high-trans fat foods from fat so choose high-fat foods like baked goods, cakes, cookies, wisely. Fatty foods can be a big help For recovery: Any of the above are pastries, and pies. These are easy to to the wrestler because they are fine but it is easy to consume a lot of identify when they are made with relatively easy to digest, weigh less energy rapidly with high-fat foods, hydrogenated oils. High-fat foods relative to their volume, and yield so be sure to consume these foods in like doughnuts, whole milk, and relatively high amounts of long-term careful proportion to energy needs margarine should also be avoided. energy and nutrients. NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 10

FEATURE ARTICLELASER SAILING: STRENGTHAND CONDITIONINGCONSIDERATIONSJULIAN LIM, MSC, CSCSSailing is a sport that requires tactical ability and strategy with different energy and movement requirements across the different boat classes. The laser class is a single-handed dinghy in whichthe sailor is required to perform a series of actions to counter heelingforces from the sails in moderate to strong winds while maximizing thedinghy’s sailing speed (8,10). One of the main movements is called hiking(Figure 1) and it requires the sailor to hook their feet under straps on theboat and lean their body outwards, over the water. As such, the sailor’sknee extensors and hip flexors are required to maintain the sailor’s bodyposition, with the quadriceps held in a near-isometric position. This isjust one unique position required of sailors for the sport. 11

FEATURE ARTICLE LASER SAILING: STRENGTH AND CONDITIONING CONSIDERATIONSSTRENGTH REQUIREMENTS REFERENCESDue to the unique demands of sailing, elite sailors are required to 1. Blackburn, M. Physiological responses to 90 min of simulatedpossess high levels of strength and strength endurance (3). The dinghy sailing. Journal of Sports Sciences 12: 383-390, 1994.quadriceps, hamstrings, paraspinal muscles, and abdominals arethe main muscles that work synergistically during hiking, enabling 2. Legg, S, Smith, P, Slyfield, D, Miller, A, Wilcox, H, et al.a sailor to stabilize his body while producing the right movement Knowledge and reported use of sport science by elite New(5). On top of lower body strength, other strength components Zealand Olympic class sailors. Journal of Sports Medicine andneeded by a laser sailor include upper body strength and agility. Physical Fitness 37: 213-217, 1997.Upper body strength endurance (pulling) is required by the sailorto trim the sails and hold the mainsheet during periods of strong 3. Legg, S, Miller, A, Slyfield, D, Smith, P, Gilberd, C, et al. Physicalwinds. Agility training is also useful to improve change of direction performance of elite New Zealand Olympic class sailors. Journal ofmovements seen on the boat. The laser sailor also does frequent Sports Medicine and Physical Fitness 37: 41-49, 1997.tacking, which involves moving from one side of the dinghy tothe other, usually from a hiking position on one side to a hiking 4. Neville, V, and Folland, JP. The epidemiology and aetiology ofposition on the other. injuries in sailing. Sports Med 39: 129-145, 2009.INJURY PREVENTION 5. Sekulic, D, Medved, V, Rausavljevi, N, and Medved, V. EMG analysis of muscle load during simulation of characteristicCommon sites of injury obtained by elite sailors include the low postures in dinghy sailing. Journal of Sports Medicine and Physicalback (45%), knee, and shoulder (22%) (2,4,6). The prevalence Fitness 46: 20-27, 2006.of low back injuries are due to overuse, inadequate physicalpreparation, genetic predisposition, and poor hiking technique 6. Shephard, RJ. The biology and medicine of sailing. Sports Med(high mechanical loading due to non-neutral posture) (9). 9: 86-99, 1990.The most common factor leading to low back injuries is the lack 7. Spurway, NC. Hiking physiology and the “quasi-isometric”of strength and endurance of the muscles involved in hiking. concept. Journal of Sports Sciences 25: 1081-1093, 2007.The lack of muscular strength and endurance results in greateriliopsoas loading and promotes lumbar lordosis, which increases 8. Tan, B, Aziz, AR, Spurway, NC, Toh, C, Mackie, H, et al. Indicatorscompressive forces on the intervertebral discs of the lumbar and of maximal hiking performance in Laser sailors. Eur J Appl Physiolsacral vertebrae (1). This is pronounced in long hiking, where the 98: 169-176, 2006.preferred posture is a flexed spine, rather than hyperextension (7). 9. Vera-Garcia, FJ, Elvira, JL, Brown, SH, and McGill, SM. Effects ofSAMPLE TRAINING PROGRAM abdominal stabilization maneuvers on the control of spine motion and stability against sudden trunk perturbations. Journal ofThe training program (Table 1) should focus on strength endurance Electromyography and Kinesiology 17: 556-567, 2007.training of the muscles involved in hiking, mainly the quadriceps,hip flexors, and anterior core musculature. The exercises are 10. Vogiatzis, I, Andrianopoulos, V, Louvaris, Z, Cherouveim, E,performed at a low loads (< 67% 1RM), high repetitions (> 12 Spetsioti, S, et al. Quadriceps muscle blood flow and oxygenrepetitions), and with low rest periods (30 s to 1 min) between availability during repetitive bouts of isometric exercise insets. Upper body strength endurance (pulling) and agility focused simulated sailing. Journal of Sports Sciences 29: 1041-1049, 2011.drills can be added to supplement the training program. Corestability exercises can also be implemented to increase strength ABOUT THE AUTHORendurance and dynamic stabilization for maintaining a good hikingmovement pattern. The aim of the core stability program (Table Julian Lim is a strength and conditioning coach at the Singapore2) is to provide stabilization of the trunk while simultaneously Sports Institute, where he implements sport-specific trainingmoving the extremities during functional activities. Thus, exercises programs for national and elite level athletes. His current portfoliofocusing on anti-rotation, anti-lateral flexion, anti-extension, and includes athletes competing in sailing, badminton, basketball,anti-flexion movement patterns should be implemented. bowling, and shooting. Lim endeavours to research and utilize evidence-based strength training principles to enhance athletes’CONCLUSION sporting performance. Lim received his Master’s degree in Research from the National Institute of Education, Nanyang TechnologicalFor a well-rounded strength and conditioning program, University. His research focused on the application of post-strength training, hiking endurance, agility, and coordination activation potentiation in enhancing the performance of sprinters.components should be targeted in a laser sailor’s training plan.Specific hiking training should focus on sustained quadricepsstress, while also emphasizing core strength to prevent long-terminjuries of the low back. ■ NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 12

FEATURE ARTICLE LASER SAILING: STRENGTH AND CONDITIONING CONSIDERATIONSFIGURE 1. HIKING POSITIONHiking position as demonstrated on a laser boat class.FIGURES 2A AND 2B. SINGLE-ARM CABLE UPRIGHT ROWThe athlete adopts a half squat position with one arm fully extended and holding onto a handle attached to a cable. The exercise beginswith an explosive squat extension, while simultaneously performing a single-arm upright row.FIGURES 3A AND 3B. AGILITY HURDLESHurdles or a rope at a fixed height can be used to set as a referenced target to duck under. The athlete lunges under and across a setheight to simulate the tacking action. NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 13

FEATURE ARTICLE LASER SAILING: STRENGTH AND CONDITIONING CONSIDERATIONSFIGURES 4A AND 4B. HIKING EXTENSIONSThe athlete sits on an exercise ball, with the anterior portion of the ankles hooked onto a fixed anchor. The knees are slightly bent andthe torso is upright, simulating a short hiking position. The exercise begins with a quick extension of the knees and leaning back until thetorso is almost parallel to the ground, simulating a long hiking position.FIGURE 5. HIKING HOLDSThe athlete sits on the edge of a bench, with the anterior portion of the ankles hooked onto a fixed anchor and hips slightly off thebench. The torso is leaned as far out as a neutral spine can be maintained. This position is held for a set amount of time and weight canbe added to increase the exercise intensity. NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 14

FEATURE ARTICLE LASER SAILING: STRENGTH AND CONDITIONING CONSIDERATIONSFIGURES 6A AND 6B. ANCHORED GROUND-BASED APPARATUS ROTATIONSOne end of a barbell is secured to a swivel on the ground, while the free end is held to the chest. The barbell is then rotated with thearms from chest level to one side of the hip. This action is repeated to the other side and alternated for repetitions. The lower body ispivoted slightly but the hips and torso are held isometrically to emphasize anti-rotation.FIGURES 7A AND 7B. KNEELING CABLE OVERHEAD PALLOF PRESSThe athlete adopts a tall kneeling position, with knees on the ground and hips fully extended, while holding the handle at chest height.The athlete holds the handle extended overhead and with an isometric contraction. The hips and torso remain erected to emphasizeanti-lateral flexion. NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 15

FEATURE ARTICLE LASER SAILING: STRENGTH AND CONDITIONING CONSIDERATIONSTABLE 1. LASER SAILING: SAMPLE STRENGTH ENDURANCE TRAINING PROGRAMEXERCISES TEMPO SETS X LOAD REST NOTES REPETITIONSSingle-arm cable 20X 4x6 5-6RM 2-3 min Explosive hip extensionupright row (with and pulling actionsquat extension) (Figures 2a and 2b) Agility hurdles X 3x5 Body mass 2-3 min Bending from the hips,(Figures 3a and 3b) instead of the lower backBarbell front 201 4 x 15-18 < 67% Loading of anterior squat - chain (quadriceps and abdominals)Hiking leg - 4 x 15-18 Lean back to add 30 s - 1 min Sitting in a hiking positionextensions resistance on an exercise ball, extend(Figures 4a the legs through the last few degrees and release and 4b)Single-arm seated 201 3 x 15-18 < 67 % - Anti-rotation emphasis cable row - 3 x 2-3 min 5-10 kg 30 sec - 1 min Weight plate held at Hiking holds chest to overload hiking (Figure 5) musculatureTABLE 2. LASER SAILING: SAMPLE CORE STABILITY PROGRAM EXERCISES SETS X REPETITIONS NOTES Anti-rotation exerciseAnchored, ground-based apparatus 2 x 20 rotations Anti-lateral flexion exercise 2 x 15 Anti-extension exercise (Figures 6a and 6b) (each side) Anti-flexion exercise Kneeling cable overhead 2 x 15 Pallof-press (Figures 7a and 7b) Barbell/exercise ball rolloutsBack extension/reverse hyperextensions 2 x 15 NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 16

FEATURE ARTICLEUNDERSTANDINGGENERATIONALDIFFERENCES TO IMPROVEWORKING RELATIONSHIPS:PERSONAL RETROSPECTIVEGREG FROUNFELTER, DPT, LAT, CSCS“Generation gap” is a term to which we can all relate; we are in anunprecedented time where people from several generations are trying tocoexist in the same information age. This struck me sharply recently when Ireceived an email from the president of an e-group to which I belong. It turnsout only two or three people out of 50 could open an attachment that wassent. When this was mentioned on the group, the rhetorical answer was, “thisisn’t 1990, doesn’t everyone own a computer.” In all fairness, the documentwas resent and as far as I know there was not an issue during the second try.However, this episode made me start to question the arrogance of youth and 17

FEATURE ARTICLE UNDERSTANDING GENERATIONAL DIFFERENCES TO IMPROVE WORKING RELATIONSHIPS: PERSONAL RETROSPECTIVEturned into a question about the generational relationship. At no Because of these different generations and their different valuestime in history has such a wide range of different aged people and relationship roles, it is easy to see where misunderstandingsbeen required to work together in the world’s economy (1,2,3). could develop based on generational biases and viewpoints. For example, someone of generation Y using new technology toAbility to navigate these “generation gaps” is now a critical skill, instruct clients on a new exercise program may find teaching aperhaps even an entry-level skill, for successful professional traditionalist difficult if he/she is not able to access and use theseinteraction. In the strength and conditioning field, this is seen technological tools. Likewise, a traditionalist may have difficultyevery day between professionals as well as in patient/practitioner believing a young healthcare provider is an expert and they mayinteractions. In today’s fitness environment, intergenerational not be compliant with the abovementioned program.competency can be a component of patient treatment thatcan be just as critical to successful outcomes as any other Another example of generational competence was recentlycomponent. Literature has previously focused on the role of shown to me by way of an orthopedic bracing salesman whogenerational relationships in staff development; this article will utilized a quick response (QR) code on some of the products.discuss intergenerational differences to illustrate the impact these This allows the user to scan the symbol and gain access throughdifferences can have on the strength and conditioning profession. a smartphone to a tutorial about how to get and properly wear the braces. While this technology could help patients of variousToday represents a time when four generations have come generations, it could also impede understanding for those withtogether in the fitness marketplace as either consumers or limited technology exposure. This relates back to the level ofproviders. Each generation exhibits distinct attitudes, behavior technological understanding and familiarity between the differentexpectations, habits, and motivational strategies (3). These generations.characteristics can lay a basis of collaboration or conflict.Traditionally, the generations have been defined as four groups: Open dialog and communication are the most important aspectstraditionalists, baby boomers, generation X, and generation Y (3). of successful working relationships between differing generational members (1). This has been found effective in business teams thatTraditionalists were born roughly from 1922 to 1945 (3). People of contained individuals from each generational group that worked tothis era experienced the Great Depression and World War II, and accomplish a common goal (2,3). The benefits of such dialog andmany of them may even be veterans from World War II. This group communication are obvious, and can facilitate the maximizationtypically has great respect for authority and discipline in following of individual strengths in working toward a common goal. Asrules and regulations (3). long as the communications are through a medium with which all group members are comfortable and familiar, this strategy canBaby boomers were born between the years 1946 and 1964 (3). be employed in any group size. This strategy could also minimizeThis generation experienced the aftermath of the World War II and generational animosity amongst the group, which could lead towitnessed some of the greatest advances in technology as well as greater efficiency and effectiveness in accomplishing the goals ofsome of society’s most sweeping reformations. This generation the group.generally has an optimistic attitude toward life where anything canbe achieved through hard work (3). Scenarios where intergenerational communications are not effectively used often demonstrate single-mindedness withGeneration X encompasses individuals born between 1966 and no attention paid to the larger picture of who is involved. For1976 (3). This generation has seen the aftermath of the Cold example, perhaps a community fitness center is switching toWar and typically approaches work as a contract situation. This a process where all exercise programs will be emailed to thegeneration is often seen as skeptical, self-reliant, and questioning patrons. What if the client is of the traditionalist generation andauthority (3). This generation believes in a looser template of does not have an email address or easy access to their email?rules and regulations that is flexible to current situational facts to A fitness professional of generation Y may find this archaic andachieve desired outcomes (3). not understand why someone has not embraced email. In any event, this client may need a hard copy given in person or mailedGeneration Y, or millennial, are people born from 1980 – 2000 to them. This situation requires the strategy of open dialog and(3). This generation is the youngest of the four and is considered communication to avoid a disconnection between the generations.perhaps the most technologically savvy. People from thisgeneration are usually goal-oriented and astute at multitasking. At no time in history, have working relationships allowed for theThis generation appreciates group collaboration toward objectives interaction of four generations of people in the fitness industry.(3). Intergenerational competency centers on straightforward, respectful communication through a medium in which all involved are comfortable (2,3). Awareness and adherence to NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 18

FEATURE ARTICLE UNDERSTANDING GENERATIONAL DIFFERENCES TO IMPROVE WORKING RELATIONSHIPS: PERSONAL RETROSPECTIVEintergenerational competency improves working relationships REFERENCESbetween fitness professionals and clients as well as between otherfitness professionals. Such relationships can lead to improved 1. Dittman, M. Generational differences at work. Monitor onteamwork and can only help improve overall outcomes. It is simply Psychology 36(6): 54, 2005.a matter of respecting each other and allowing adequate time toensure understanding between all individuals involved, regardless 2. Notter, J. Conflict and generations in the workplace. Workforceof generational differences. ■ Development Blog. 2013. Retrieved March 27, 2013 from, http:// www.astd.org/Publications/Blogs/Workforce-Development- Blog/2013/03/Conflict-and-generations-in-the-workplace. 3. Yusoff, WF, and Kian, TS. Generation differences in work motivation: From developing country perspective. International Journal of Economy Management, and Social Sciences 2(4): 97-103, 2013. ABOUT THE AUTHOR Greg Frounfelter is a staff physical therapist at Agnesian Healthcare and Ripon Medical Center in Ripon, WI. He is a Board Certified Sports Physical Therapist and active in the local youth rugby community.REGISTER THRU DECEMBER 23RD AND SAVE NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 19

FEATURE ARTICLETHREE STEPS TO HELPCLIENTS AND ATHLETES GETTHEIR EATING ON TRACKBRIAN ST. PIERRE, MS, RD, CSCS ANDJOHN BERARDI, PHD, CSCSWhile many dietary camps try to convince people that their way of eating is the best, there is not one approach that is right for everyone. Instead of providing “rules” or “diet philosophy,” thisarticle provides three main strategies to troubleshoot nutritional plans thatare not working as well as how to help people get back on track. This way,even people who follow Paleo, vegetarian, vegan, or any other diet or eatingplan can follow their own preferred approach. Additionally, if someone isnew to an eating strategy, they can get started on the right path byfollowing these guidelines. 20

FEATURE ARTICLE THREE STEPS TO HELP CLIENTS AND ATHLETES GET THEIR EATING ON TRACKFirstly, whenever coaching or training anyone a coach must be THE POWER OF REMOVING NUTRIENT DEFICIENCIESpatient, careful, and empathetic in order to get them to buy into Research has shown that providing fish oil and a multivitamin toanything. A coach or trainer must listen to the client’s or athlete’s prison inmates reduces aggressive and violent behavior by 35%needs and goals, learn how they live, and discover the things they and decreases antisocial behavior by 26% (4). Other research hasvalue as important. To accomplish this, a coach or trainer should shown that giving children fish oil and a multivitamin improveswork with them to individualize an approach that is unique and both their behavior and intelligence scores (3).specific to their needs and desires. Of course, they should alsoobserve their progress and correct them if necessary. When clients STEP #2: ADJUST FOOD TYPE AND AMOUNTor athletes struggle nutritionally, or want to improve their diet, thefollowing are a few steps to help get them back on track. The best strategy to keep track of one’s dietary consumption when planning meals is not always through the simple use of math.STEP #1: IDENTIFY AND REMOVE DEFICIENCIES While we know that total calorie intake matters, the counting calories method is rarely useful or productive because it forcesWhen people look to start eating better they often believe individuals to ignore the powerful hunger and fullness signs thatthey need a complete lifestyle overhaul. The problem with this the body provides. Instead, learning how to listen to their body’scomplete overhaul is that most of the time it does not fix what needs can lead to a long-term healthy lifestyle. Additionally,is hindering progress, so the same issues will continue to plague research has shown that calorie counting is not always verythem. Surprisingly, people often struggle with the results not accurate (6). Due to incorrect labeling, laboratory errors, andbecause of their entire eating lifestyle, but due to a dietary differences in food quality and preparation, calorie countsdeficiency. A dietary deficiency could result from not getting recorded on food labels and websites can be off by as much ascertain nutrients or not having the appropriate amounts of 25% in some instances (6).nutrients. Instead of getting technical with measuring and countingHOW COMMON ARE DIETARY DEFICIENCIES? calories, simply using your own hands as a measuring deviceA recent study revealed that it is very difficult to avoid a dietary can be a great way to track the consumption of foods. Belowdeficiency from eating just food alone. By analyzing 70 athlete’s is a recommendation of portions of foods to eat by using thediets, this study showed that every single person was deficient measurements of palms, fists, cupped handfuls, and thumbs.in three or more nutrients while some were deficient in up to 15different nutrients. The most common deficiencies found were Men might begin by eating:iodine, vitamin D, vitamin E, zinc, and calcium (5). Another recentstudy also showed that diets such as Atkins, South Beach, and the • 2 palms of protein-rich foods with each mealDASH diet are linked with deficiencies in biotin, vitamin D, vitaminE, chromium, iodine, and molybdenum (2). • 2 fists of vegetables with each mealWith deficiencies being so common, the chances are likely that • 2 cupped handfuls of carbohydrate-rich foods with mostmost people have at least one. Not having enough essential mealsnutrients can result in altered energy levels, appetite, strength,endurance, and mood (1). A dietary deficiency could be a possible • 2 thumbs of fat-rich foods with most meals (1)explanation for when someone does “everything right” in terms offollowing their diet but still do not get the positive results. In order Women might begin by eating:to live a healthy lifestyle each and every dietary deficiency needsto be addressed and eliminated. • 1 palm of protein-rich foods with each meal • 1 fist of vegetables with each mealWHAT ARE THE MOST COMMON NUTRIENT DEFICIENCIES? • 1 cupped handful of carbohydrate-rich foods with mostNew clients often experience deficiencies in water, vitamins and mealsminerals, protein, and essential fatty acids (1). While this may seemdaunting to fix, simply staying hydrated, eating more foods that • 1 thumb of fat-rich foods with most meals (1)are high in protein and essential fatty acids, and consuming moreof the vitamins or minerals that they lack is usually the best way This eating template is designed for consumption of four mealsto improve their nutritional health. This could also help them to per day; however, it is merely a starting point, an actual nutritionfeel better and more motivated, improve their workouts, and help program should be individualized to the specific person. Thethem to lose fat and gain lean mass. nutrition plan should be flexible since there is no way to plan for how each person reacts to new consumption habits. Individuals should be able to adjust meal frequency and portion sizes based on their hunger, fullness, activity level, needs, and results. For NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 21

FEATURE ARTICLE THREE STEPS TO HELP CLIENTS AND ATHLETES GET THEIR EATING ON TRACKexample, if an individual wants to gain more lean mass, they could NUTRITION FOR MESOMORPHSadd either an extra handful of carbohydrates or another thumb Mesomorphic people tend to have an athletic body with anof fat to their meals. Likewise, if the goal is to lose body fat, a average sized bone structure. Mesomorphs often have a lot ofclient could remove a handful of carbohydrates or a thumb of lean mass and usually have an easy time staying lean and gainingfat from several meals. The important thing to remember is that muscle. They generally do best on a mixed diet, with balancedassessments and adjustments are necessary to make sure the carbohydrates, proteins, and fats (1). Below is a recommendednutrition program is right for each individual. starting point for what each meal might look like for mesomorphs.STEP #3: ADJUST FOOD AND MACRONUTRIENT Mesomorphic men begin by eating:COMPOSITION • 2 palms of protein-rich foodsFor many, simply eliminating their nutrient deficiencies and eatingquality and properly portioned food is all that is required to get • 2 fists of vegetablesthem on track with a healthy eating regimen. However, this is notalways the case. Sometimes people need to do more than just • 2 cupped handfuls of carbohydrate-rich foodsthese adjustments alone. For anyone who wishes or needs to gofurther with their nutrient planning, the last step is to regulate • 2 thumbs of fat-rich foods (1)macronutrient composition. In order to determine how to adjustan individual’s macronutrient composition it is helpful to classify Mesomorphic women begin by eating:them into one of the three general body type classifications, orsomatotypes: ectomorph, mesomorph, or endomorph (1). • 1 palm of protein-rich foodsNUTRITION FOR ECTOMORPHS • 1 fist of vegetablesEctomorphic people are categorized by being relatively thin andhaving small bone structure and thin limbs. Oftentimes they will • 1 cupped handfuls of carbohydrate-rich foodshave a fast metabolic rate and will be able to burn excess caloriesby naturally moving around constantly. Therefore, they generally • 1 thumb of fat-rich foods (1)have a higher carbohydrate need and often do best with morecarbohydrates in the diet, along with moderate protein and lower NUTRITION FOR ENDOMORPHSfat intake (1). A basic recommendation is provided below as a In comparison to the other somatotypes, endomorphs arenutritional guideline for ectomorphs. generally larger in bone structure and tend to have more body and fat mass. Especially if they are sedentary, endomorphsEctomorphic men begin by eating: often have metabolic rates that are slower than average and usually do not need large amounts of carbohydrates. Therefore, • 2 palms of protein-rich foods endomorphs generally do best with a higher fat and protein intake and, especially after exercise, need less carbohydrate intake (1). • 2 fists of vegetables Nutritional guidelines for meal proportions specifically designed for endomorphs are provided below. • 3 cupped handfuls of carbohydrate-rich foods Endomorphic men begin by eating: • 1 thumb of fat-rich foods (1) • 2 palms of protein-rich foodsEctomorphic women begin by eating: • 2 fists of vegetables • 1 palm of protein-rich foods • 1 cupped handful of carbohydrate-rich foods • 1 fist of vegetables • 3 thumbs of fat-rich foods (1) • 1.5 cupped handfuls of carbohydrate-rich foods Endomorphic women begin by eating: • 0.5 thumb of fat-rich foods (1) • 1 palm of protein-rich foods • 1 fist of vegetables • 0.5 cupped handful of carbohydrate-rich foods • 1.5 thumbs of fat-rich foods (1) NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 22

FEATURE ARTICLE THREE STEPS TO HELP CLIENTS AND ATHLETES GET THEIR EATING ON TRACKSUMMARY ABOUT THE AUTHORNutritional planning is a process that includes adaptations and Brian St. Pierre is a registered dietitian, has a Master’s degree inchanges brought about from personal responses. When these Nutrition from the University of Maine, and is a Certified Strengththree steps are applied to anyone, especially in sequence, it should and Conditioning Specialist® (CSCS®). He worked at Cresseybe able to help jumpstart a healthier nutritional lifestyle. Not only Performance as the Head Sports Nutritionist and as the Strengthare these recommendations useful for a beginner, but also for and Conditioning Coach for three years. Currently he is a full-anyone who is not getting the results they desire with their current time coach and nutrition educator at Precision Nutrition (www.nutritional programming. ■ precisionnutrition.com).REFERENCES John Berardi is a founder of Precision Nutrition (www. precisionnutrition.com) and is an advisor to Apple, Equinox, Nike,1. Berardi, J. How to fix a broken diet: 3 ways to get your eating and Titleist. Berardi has authored columns at Livestrong andon track. Precision Nutrition Blog. Retrieved 2013 from http://www. the Huffington Post, and was recently selected as one of the 20precisionnutrition.com/fix-a-broken-diet. smartest fitness professionals in the world. Each year, his Precision Nutrition team coaches small groups of fitness professionals2. Calton, JB. Prevalence of micronutrient deficiency in popular through the renowned Precision Nutrition Level 1 and 2 certificationdiet plans. Journal of the International Society of Sports Nutrition programs.7(1): 24, 2010.3. Frensham, LJ, Bryan, J, and Parletta, N. Influences ofmicronutrient and omega-3 fatty acid supplementation oncognition, learning, and behavior: Methodological considerationsand implications for children and adolescents in developedsocieties. Nutrition Reviews 70(10): 594-610, 2012.4. Gesch, CB, Hammond, SM, Hampson, SE, Eves, A, and Crowder,MJ. Influence of supplementary vitamins, minerals and essentialfatty acids on the antisocial behaviour of young adult prisoners.Randomised, placebo-controlled trial. British Journal of Psychiatry181(1): 22-28, 2002.5. Misner, B. Food alone may not provide sufficient micronutrientsfor preventing deficiency. Journal of the International Society ofSports Nutrition 3(1): 51-55, 2006.6. Urban, LE, Dallal, GE, Robinson, LM, Ausman, LM, Saltzman,E, and Roberts, SB. The accuracy of stated energy contents ofreduced-energy, commercially prepared foods. Journal of theAmerican Dietetic Association 110(1): 116-123, 2010. NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 23

YOUTH ATHLETIC DEVELOPMENTRICK HOWARD, MED, CSCS,*D, USAWEVIDENCE FOR PROPER NUTRITION FOR YOUTHThis article will examine the current available scientific information of nutrition experts has come up with dietary reference intakeson proper eating for pre-adolescents (school-aged children up (DRIs), which are lists of four sets of values that detail the nutrientto the onset of puberty) and adolescents (from the onset of intakes for apparently healthy children, youth, and adults in thepuberty until adulthood), collectively known as youth. Important United States of America and Canada. The four lists are as follows:factors to consider for proper nutrition for youth include not onlyrecognizing the standards for nutrients for this age group but • Dietary reference intakes (DRI) and adequate intakesalso establishing healthy nutrition habits through the recognition (AI) – DRIs are based on the best available scientificof familial and societal influences on nutrition for youth, knowing evidence to meet the needs of 97 – 98% of the population.the role of psychosocial determinants for healthy eating, and AIs are set when the scientific evidence is not yetdeveloping behaviors that support healthy nutrition. sufficient but observation and experimentation help make recommendationsGUIDELINES FOR NUTRITION FOR YOUTH • Estimated average requirements (EAR) – These values meetNutritional advice is a dimension in which we can see similarities the needs of 50% of a particular gender group or life stage;and differences between youth and adults to understand that EARs form the DRI valuesyouth are not simply miniature adults. Most of us are familiarwith daily values (DVs), which we recognize as the nutritional • Tolerable upper intake levels (UL) – This is the upperinformation on food labels. These values help us compare one limit of a nutrient intake level that is deemed safe for thefood to another food but are not as helpful for setting nutrient majority of the population; levels above the UL may poseintake goals. health risks from nutrient toxicityThe National Academy of Science has produced a series of tables • Acceptable macronutrient distribution ranges (AMDR) –from the National Institutes of Medicine Food and Nutrition Board Healthy ranges of intake for macronutrients: carbohydrate,to help visualize our nutritional needs. From extensive research on protein, and fatnutrient intakes of Americans and Canadians, a committee Table 1 indicates the dietary reference intakes of total waterTABLE 1: INTAKES, TOTAL WATER, AND MACRONUTRIENTS and macronutrients for youth and adults, not the adequate intake values.FOOD AND NUTRITION TOTAL CARBOHYDRATE TOTAL FAT LINOLEIC α-LINOLENIC PROTEIN BOARD, INSTITUTE OF WATER (G/D) FIBER (G/D) ACID (G/D) ACID (G/D) (G/D) MEDICINE, NATIONAL (L/D) (G/D)ACADEMIES LIFE STAGEChildren 4 – 8 years old 1.7 130 25 30 10 0.9 19Males:9 – 13 years old 2.4 130 31 30 12 1.2 3414 – 18 years old 3.3 130 38 30 16 1.6 5219 – 30 years old 3.7 130 38 30 17 1.6 5631 – 50 years old 3.7 130 38 30 17 1.6 56Females:9 – 13 years old 2.1 130 26 30 10 1.0 3414 – 18 years old 2.3 130 26 30 11 1.1 4619 – 30 years old 2.7 130 25 30 12 1.1 4631 – 50 years old 2.7 130 25 30 12 1.1 46Table modified from National Academy of Science (1) NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 24

EVIDENCE FOR PROPER NUTRITION FOR YOUTHOf note, the requirement for carbohydrates is consistent also listed and shows an increase until early adulthood and thenthroughout the life course and equates with the recommended 45 levels off to stay about the same.– 65% of total calories, which is a relatively wide range with roomfor individualization (2). Protein and fat needs, on the other hand, Table 2 summarizes macronutrient ranges for youth andincrease until early adulthood and then stabilize while the overall adults that correspond to the recommended intake levels ofpercentage of calories remains relatively constant. Water intake is macronutrients in Table 1.TABLE 2. DIETARY REFERENCE INTAKES (DRIS): ACCEPTABLE MACRONUTRIENT DISTRIBUTION RANGESFOOD AND NUTRITION BOARD, INSTITUTE OF MEDICINE,NATIONAL ACADEMIES RANGE (PERCENT OF ENERGY)MACRONUTRIENT CHILDREN ADULTS (4 – 18 YEARS OLD) 20 – 35 Fat 25 – 35 5 – 10 n-6 polyunsaturated fatty acids (linoleic acid) 5 – 10 0.6 – 1.2n-3 polyunsaturated fatty acids (α-linolenic acid) 0.6 – 1.2 45 – 65 10 – 35Carbohydrate 45 – 65 Protein 10 – 30Table adapted from National Academy of Science (2)FAMILIAL AND SOCIETAL INFLUENCES ON to limit the amount of added sugars and trans fats in the diet. TheNUTRITION FOR YOUTH Institutes of Medicine prepared a report for schools, as this is the ideal environment because it is where school-aged youth spend aUnderstanding the recommended amounts of nutritional intakes considerable amount of time, positive changes can take place, andfor preadolescents and adolescents is the first step in providing important educational information can be sent home (3). Parents,healthy food choices for youth. Since most preadolescents do not coaches, and trainers can use the information provided in Table 3directly choose the foods they consume, the importance of the as a reference when planning meals and snacks.family and culture cannot be ignored. Among the most consistentrecommendations for preventing obesity and diabetes in youth areTABLE 3. MEAL PLANNING GUIDELINES FOR FRUITS, VEGETABLES, WHOLE GRAINS, RELATED COMBINATION PRODUCTS, NONFAT FOODS, AND LOW-FAT DAIRY PRODUCTS THAT ARE LIMITED TO 200 CALORIES OR LESS PER PORTION AS PACKAGED AND ARE ALSO:No more than 35 percent of total calories from fatLess than 10 percent of total calories from saturated fatsZero trans fat (less than 0.5 g per serving)35 percent or less of calories from total sugars, except for yogurt with no more than 30 g of total sugars, per 8-oz portion aspackaged Sodium content of 200 mg or less per portion as packaged BEVERAGES ARE: Water without flavoring, additives, or carbonation Low-fat and nonfat milk (in 8-oz portions): Lactose-free and soy beverages are included Flavored milk with no more than 22 g of total sugars per 8-oz portion 100% fruit juice in 4-oz portion as packaged for elementary/middle school and 8-oz (two portions) for high school Caffeine-free, with the exception of trace amounts of naturally occurring caffeine substances 1% milk fatTable adapted from National Institutes of Health (3)NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 25

EVIDENCE FOR PROPER NUTRITION FOR YOUTHPSYCHOSOCIAL DETERMINANTS OF REFERENCESHEALTHY EATING 1. Dietary reference intakes for energy, carbohydrate, fiber, fat,While a detailed analysis of the psychosocial determinants that fatty acids, cholesterol, protein, and amino acids (2002/2005) andaffect a child’s self-esteem, body image, stress level, and feelings dietary reference intakes for water, potassium, sodium, chloride,of support is beyond the scope of this article, it is important for and sulfate (2005). Retrieved October 14, 2013 from www.nap.edu.those who work with the youth population to recognize thatpsychosocial factors can have a significant impact on healthy 2. Dietary reference intakes for energy, carbohydrate, fiber, fat,eating. Parents, teachers, and coaches need to recognize that fatty acids, cholesterol, protein, and amino acids (2002/2005).their actions directly shape the youth’s feelings about their self- Retrieved October 14, 2013 from www.nap.edu.esteem, body image, stress level, and feelings of support. We mustimplement the appropriate methods to shape behavior positively. 3. Nutrition standards for foods in schools: Leading the way toward healthier youth. National Institutes of Health (2007).DEVELOPMENT OF HEALTHY BEHAVIORS THAT Retrieved October 14, 2013 from http://www.iom.edu/SUPPORT HEALTHY NUTRITION Reports/2007/Nutrition-Standards-for-Foods-in-Schools-Leading- the-Way-toward-Healthier-Youth.aspx.The concomitant role of physical activity is now widely recognizedas a key element in healthy eating behavior. Providing all youth ABOUT THE AUTHORwith positive experiences for play, physical activity, physicaleducation, and sports participation is not only important for Rick Howard helped start the National Strength and Conditioningtheir physical and psychosocial well-being, but it also reinforces Association (NSCA) Youth Special Interest Group (SIG) and servedstrategies for healthy eating behaviors that could last a lifetime. ■ this year as Immediate Past Chair. In addition, Howard serves on the NSCA Membership Committee and is the NSCA State/Provincial Program Regional Coordinator for the Mid-Atlantic Region. Howard is involved in many pursuits that advance knowledge, skills, and coaching education to help all children enjoy lifelong physical activity and sports participation.NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 26

PERSONAL TRAINING FOR PERFORMANCECHAT WILLIAMS, MS, CSCS,*D, CSPS, NSCA-CPT,*D, FNSCA ANDMATT JACOBS, MA, RD, LD, NSCA-CPTNUTRIENT TIMING FOR RESISTANCE TRAININGNutrient timing can be defined as the consumption of nutrients carbohydrates throughout the growth phase can cause an(specifically carbohydrates and protein) before, during, and after undesirable drop in blood sugar and can cause light-headednessa training session. Proper timing of nutrient intake replenishes and fatigue. Do not wait longer than 3 – 4 hours after the anabolicglycogen (carbohydrate stored in the muscle) stores and repairs phase without a meal.damaged muscle tissue (1,5). Nutrient timing will speed recoveryand increase muscle size for vigorous resistance training. Simply BELOW IS A SAMPLE NUTRIENT TIMING PLAN FOR EACH PHASE:put, nutrient timing is not just what to eat; it is when to eat it. Energy Phase (20 min prior to workout)There are three phases for nutrient timing (3). • 1 white English muffin + 1 tbsp peanut butterTHE ENERGY PHASE (28 g CHO, 8 g PRO)The energy phase of nutrient timing is instrumental in fueling • 3/4 cup corn flakes + 6 oz 1% milkthe training session. During this phase, recently consumed food (27 g CHO, 8 g PRO)is used as a main source of fuel by delivering essential nutrientsto the muscle (3). This will limit muscle damage as well as spare • 8 oz orange juice + 1 oz string cheesemuscle glycogen and protein. It is recommended that 20 – 25 g (27 g CHO, 9 g PRO)of high glycemic carbohydrates (such as maltodextrin) and 5 gwhey protein be consumed approximately 20 minutes prior to • 1 oz (about 1/4 cup) raisins + 1 oz (about 15) cashewstraining (4,5). Liquids are commonly used for this phase due to (29 g CHO, 6 g PRO)convenience and their ability to be more readily absorbed, butwhole foods (such as white breads/pastas, potatoes, and rice) can Anabolic Phase (immediately 45 min after workout)be used as well. • Fruit smoothie: 1/2 cup low-fat milk + 1 cup orange juice +THE ANABOLIC PHASE 1/2 cup fresh strawberries + 1 scoop (15 g) whey protein (50 – 60 g CHO, 20 g PRO)The anabolic phase, otherwise known as the “window ofopportunity,” consists of the time from the end of a workout to • 16 oz 1% chocolate milkapproximately 45 minutes after the conclusion of the workout (52 g CHO, 16 g PRO)(3). Proper nutrient consumption should be the highest concernfollowing a high intensity workout. A study by Ivy and Portman in • 16 oz sports electrolyte drink + 1 scoop (15 g) whey protein2004 showed that consuming a carbohydrate/protein beverage (29 g CHO, 15 g PRO)immediately after exercise increased glucose uptake and proteinsynthesis by 600%, compared to just a 100% increase when • 2 slices white bread + 2 tbsp peanut butter + 2 tbsp grapethe same beverage was consumed three hours after exercise jelly (52 g CHO, 11 g PRO)(1). Individuals should consume 40 – 50 g of a high glycemiccarbohydrate and 15 g of whey protein immediately after a • 2 granola bars + 10 oz 1% milktraining session to take advantage of increased amino acid uptake, (45 g CHO, 14 g PRO)increased glycogen storage, increased muscle tissue repair, andremoval of metabolic waste (4,5).THE GROWTH PHASEThe final phase of nutrient timing is roughly the 18 – 24 hoursbetween workouts. During this phase, individuals should focuson well-balanced meals that consist of carbohydrates, healthyfats, and lean proteins. High glycemic carbohydrates should beincluded if the goal is weight gain or muscle growth. Low tomoderate glycemic carbohydrates like wheat breads, whole wheatpasta, and steamed vegetables can assist athletes simply wantingto maintain or lose weight. Adding too many high glycemicNSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 27

NUTRIENT TIMING FOR RESISTANCE TRAININGGrowth Phase (between workouts) REFERENCES • Boneless, skinless grilled chicken breasts 1. Burke, LM, Kiens, B, and Ivy, JL. Carbohydrates and fat for training and recovery. Journal of Sports Sciences 22: 15-30, 2004. • Lean roast beef 2. Clark, N. Nancy Clark’s Sports Nutrition Guidebook (3rd edition). • Sirloin steak Champaign, IL: Human Kinetics; 2003. • Salmon, tuna 3. Ivy, JL. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. J Sports Sci Med 3:131-138, • Mashed potatoes w/ brown gravy on the side 2004. • Steamed vegetables 4. Ivy, JL, and Portman, R. Nutrient Timing: The Future of Sports Nutrition. North Bergen, NJ: Basic Health Publications Inc.; 2004. • Salads 5. Kerksick, C, Harvey, T, Stout, J, Campbell, B, Wilborn, C, Kreider, • Olive oil R, Kalman, D, Ziegenfuss, T, Lopez, H, Landis, J, Ivy, JL, and Antonio J. International Society of Sports Nutrition position stand: • Walnuts Nutrient timing. J Int Soc Sports Nutr 5(17): 2008. • Avocado ABOUT THE AUTHOR • Water, sports drinks Chat Williams is the Supervisor for Norman Regional Health Club. He is a past member of the National Strength and Conditioning**Lean proteins, healthy fats, carbohydrates, plenty of fruits and Association (NSCA) Board of Directors, NSCA State Directorvegetables. Portion size for meats is about 4 oz (palm of hand). Committee Chair, Midwest Regional Coordinator, and State DirectorA good tip is to make colorful, well-balanced meals during the of Oklahoma (2004 State Director of the Year). He also served ongrowth phase. the NSCA Personal Trainer Special Interest Group (SIG) Executive Council. He is the author of multiple training DVDs. He also runs hisCONCLUSION own company, Oklahoma Strength and Conditioning Productions, which offers personal training services, sports performanceImplementing a nutrient timing strategy can be the difference for youth, metabolic testing, and educational conferences andbetween falling short of goals and achieving the greatest success. seminars for strength and conditioning professionals.Athletes of all levels and ages can reap the benefits of nutrienttiming. For a more individualized nutrient timing strategy, contact Matt Jacobs has been involved in the health and wellness industrya local sports dietitian. A dietitian can develop an individualized for over 10 years. He has a personal training certification throughprogram that meets the rigorous training needs of athletes. ■ the National Strength and Conditioning Association and is a registered and licensed dietitian. He obtained a Bachelor’s degree in Health and Exercise Sciences and a Master’s degree in Dietetics, both from the University of Oklahoma. He can be reached for comments or questions at [email protected]’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 28

TRAINING TABLEDEBRA WEIN, MS, RD, LDN, NSCA-CPT,*D ANDKELLY MURPHY, RD, LDNHYDRATION FOR ATHLETES: FINDINGS FROMFOOD AND NUTRITION CONFERENCE AND EXPORecently the Academy of Nutrition and Dietetics had their annual RECOMMENDATIONSFood and Nutrition Conference and Expo (FNCE), where Dr.Robert Kenefick and Dr. Bob Murray spoke about hydration and Currently, the hydration recommendations stated by the Institutethe negative effects of dehydration. They went on to discuss of Medicine to maintain adequate hydration are 2.7 liters per dayhow hydration can affect physical status, disease prevention and for females and 3.7 liters per day for males (2). Although thesecognitive function, all of which are related to adequate physical generic recommendations exist, both Kenefick and Murray notedperformance. In order for an athlete to perform to their full there is not one universal way of determining hydration status;capabilities, adequate hydration is essential to maintain their therefore, fluid needs should be individualized. They both alsooverall health. emphasized the idea of determining an individual’s euhydration, which is the amount of hydration required for proper physiologicalHow much fluid should an athlete consume? Most people know function (when a person is not over or under hydrated). Thisthat water makes up the majority of our bodies; approximately range can be affected by body composition, physical activity,50 –70% of male and 40 – 60% of females. The difference is due and environment. Along with fluid intake, electrolytes shouldto lean body mass content, which is mostly water. Water is an be consumed post-exercise, due to losses in sweat, in order toessential part of the human body due to its many roles, some of maintain proper blood concentration (3). Kenefick and Murraywhich include: speeding up chemical reactions and synthesizing both pointed out that drinking plain water in excess afterproteins, DNA, and RNA (3). prolonged physical activity could lead to low blood sodium, which could lead to heart problems.PROBLEMS FROM SUBOPTIMAL HYDRATION Some suggest drinking when the athlete is thirsty, but that is under debate. Research performed on distance runners who drankDehydration can hinder performance and overall health. There when they wanted during a 56-km race showed that drinkingare different levels of dehydration depending on the amount of for thirst was sufficient to maintain hydration but did result inbodyweight loss. Research on active soldiers has shown that 2% bodyweight loss (4). At FNCE, Murray supported that evidence bybodyweight loss can result in impatience, heat oppression, and stating that consuming fluids for thirst regularly throughout thesleepiness; 4% bodyweight loss can result in apathy, fatigue, and day may be a way to help maintain healthy physiological function.nausea; and 6% bodyweight loss can result in dizziness, headache, Overall, research has shown that for athletes it is most importantdry mouth, and tingling limbs (3). In addition, dehydration of to drink fluids at the rate of sweating (5). The Academy ofgreater than 2% bodyweight loss has been shown to negatively Nutrition and Dietetics, American College of Sports Medicine, andaffect morale, willingness to work, and endurance time (3). Despite Dietitians of Canada recommend drinking 6 – 12 oz of fluid everychanges in endurance and mental capabilities, dehydration of up 15 – 20 min of exercise to maintain adequate hydration. For mostto 5% bodyweight loss has not been shown to negatively affect sports that is not practical; therefore, hydrating prior to exercisestrength (3). Dehydration is dangerous due to the physiologic (24 oz an hour prior to exercise) and especially post-exercise willchanges that occur. Excess sweating leads to decreased blood be important (5). The Academy of Nutrition and Dietetics alsoplasma volume, increased plasma osmotic pressure, which leads to supports rehydrating with 16 – 24 oz of fluid for every pound lostwater being drawn from cells into the blood in order to maintain during exercise (5). Due to electrolyte loss during exercise, it isadequate volume and pressure. This transfer of fluids can lead to recommended to consume fluids with added sodium to rehydratebody temperature abnormalities and fatigue (3,5). after exercise in order to maintain proper blood concentration.DETERMINING FLUID NEEDSThere are many factors that should be taken into account inorder to determine someone’s hydration requirements, includingphysical activity and environment. For example, athletes in hotterand more humid climates may need more fluids because they willsweat more. It has also been shown that individuals have higherfluid needs when they burn more calories (2,3,4). This has beenattributed to increased amount of sweat caused by increasedphysical activity (1,3).NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 29

HYDRATION FOR ATHLETES: FINDINGS FROMFOOD AND NUTRITION CONFERENCE AND EXPOREFERENCES ABOUT THE AUTHOR1. Armstrong, LE. Challenges of linking chronic dehydration and Debra Wein is a recognized expert on health and wellness andfluid consumption to health outcomes. J Amer Coll Nutr 70(11): designed award-winning programs for both individuals and121-127, 2012. corporations around the United States. She is the President and Founder of Wellness Workdays, Inc., (www.wellnessworkdays.com)2. Institute of Medicine. Dietary reference intakes for water, a leading provider of worksite wellness programs. In addition, shepotassium, sodium, chloride, and sulfate. 2004. Retrieved October is the President and Founder of the partner company, Sensible28, 2013, from http://www.iom.edu/Reports/2004/Dietary- Nutrition, Inc. (www.sensiblenutrition.com), a consulting firm ofReference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate. registered dietitians and personal trainers, established in 1994, thataspx. provides nutrition and wellness services to individuals. She has nearly 20 years of experience working in the health and wellness3. Montain, SJ, and Ely, MR. Hydration: Water requirements and industry. Her sport nutrition handouts and free weekly emailsoldier hydration. In: Borden Institute Monograph Series, edited by newsletters are available online at www.sensiblenutrition.com.Santee WR and Friedl KE. Washington, D.C.: Borden Institute; 1-60,2010. Kelly Murphy is a licensed and registered dietitian working for Sensible Nutrition Inc., a nutrition consulting firm that provides4. Tam, N, Nolte, HW, and Noakes, TD. Changes in total body water one-on-one nutrition counseling, in Dallas, TX. She has extensivecontent during running races of 21.1 km and 56 km in athletes experience with nutrition and wellness as well as athletics.drinking ad libitum. Clinical Journal of Sport Medicine 21(3): 218- Murphy obtained her Bachelor’s degree from Cornell University225, 2011. where she was a four-year varsity athlete. She enjoys combining her passions for both athletics and nutrition to help individuals5. Zoorob, R, Parrish, ME, O’Hara, H, and Kalliny, M. Sports nutrition live healthier lives.needs: Before, during, and after exercise. Primary Care: Clinics inOffice Practice 40(2): 475-486, 2013.NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.6 30

NSCA.COM FINISHING STRONG: A FAREWELL TONSCA’S PERFORMANCE TRAINING JOURNAL (PTJ) To better serve our diverse community, we’re closing the cover on the PTJ and launching two new publications in 2014: Personal Training Quarterly (PTQ) & NSCA Coach. Much like the TSAC Report, the PTQ and NSCA Coach will deliver content catered to your chosen career path. With the same research-based quality and diverse practical application, you won’t miss a beat when you add these to your S&C reading list. ELEVATE YOUR CAREER WITH NSCA’S ASSOCIATE JOURNALSNEW! PERSONAL TRAINING NEW! NSCA COACH TSAC REPORTQUARTERLY (PTQ) • Articles specific to the needs • Articles specific for training• Articles designed for the of strength coaches tactical athletes personal trainer • New issues 4x per year • New issues 4x per year• New issues 4x per year • Nutrition, Programming, • Fire/rescue, military, and• Nutrition, Programming, and Youth columns police columns and Personal Business • Available on most digital • Easy reading with Development columns• Available on most digital devices — wherever the availability on most digital devices — ideal for trainer coach is devices lifestyleNSCA’S FLAGSHIP PROFESSIONAL PUBLICATIONSTHE JOURNAL OF VOLUME 35 STRENGTH AND NUMBER 5 ™ CONDITIONINGSTRENGTH AND OCTOBER 2013 JOURNAL (SCJ)CONDITIONING RESEARCH Inside This Issue: Core Muscle Activation during the Golf Swing • Peer-reviewed(JSCR) Does Post-Exercise Muscle Soreness Indicate Muscular Adaptations? articles beneficial to• Peer-reviewed articles Strength and Conditioning for Mixed Martial Arts• New issues every month Sleep, Recovery, and Athletic Performance professionals working• Original research and Effects of Stretching on Recovery in the strength and practical application pertaining to all areas conditioning industry of the strength and conditioning industry • New issues 6x per year• Available in print, online, and iPad app • Practical application of latest research findings • Available in print, online, and iPad app 31



WHERE FITNESS PROFESSIONALSGET STRONGEREAS® Academy is a complete source for ideas and valuable sports nutrition informationthat a professional like you needs. Stay on top of industry trends and findings, and helpyour clients be their very best. Visit the EAS Academy for these features and more:CLIENT-FRIENDLY TOOLS LATEST NUTRITION &CEU COURSE INFORMATION FITNESS INFO REGISTER FOR FREE AT EASACADEMY.ORG© 2013 Abbott Laboratories87209/February 2013LITHO IN USA