Researching Shakes and Bars for Athletes

As a College Strength and Conditioning Coach, one must consider many factors when choosing which shakes and bars to distribute to their athletes.  These factors can include: price, budget, calories, macronutrient distribution, micronutrients, quality of ingredients, sponsorship opportunities, and relationship with vendors. 

For this assignment, I was given 6 different teams with different supplement budgets.  I was given the task of researching shakes and bars to find the best ones considering all of the previously mentioned factors.  I decided to distribute the following shake and bar to all teams. 

Nature's Best Isopure Smoothie
Nutrition Information:
Calories - 230/serving
     Calories from Fat - 25
Total Fat - 2.5 g
     Sat. Fat - 0 g
     Trans Fat - 0 g
Cholesterol - 5 mg
Sodium - 135 mg
Total Carbohydrate - 21 g
     Dietary Fiber - 3 g
     Sugars - 13 g
Protein - 32 g
Vitamin C - 15%
Calcium - 20%
Iron - 4%

Price - Approximately $40/box of 12 shakes

Nature's Best Isopure Smoothie is made with 100% Whey Protein Isolate and is Lactose free.  It is also a good source of ALA Omega-3 and BCAAs. 

I chose this shake because it has an adequate carb to protein ratio while being relatively low in sugar.  This makes it a sufficient post-workout source of nutrition.  It is made with 100% Whey Protein Isolate which is the most easily absorbed form of protein.  It is a good source of other nutrients such as ALA Omega-3 and BCAAs, which might not otherwise be included in a college athlete's diet.  Also, being priced around $40/box of 12 shakes, it easily fell into all of the pre-set supplement budgets.  The shakes will be distributed after all lifting sessions.

Perfect10 Bars by Gr8 Foods - Rebar
Nutrition Information:
Calories - 164/bar
     Calories from Fat - 94
Total Fat - 10 g
     Sat. Fat - 1 g
     Trans Fat - 0 g
Cholesterol - 0 mg
Sodium - 3 mg
Potassium - 238 mg
Total Carbs - 17 g
     Dietary Fiber - 4 g
     Sugars - 11 g
Protein - 4 g
Vitamin A - 1%
Vitamin C - 4%
Vitamin B6 - 8%
Calcium - 7%
Iron - 7%

Price - $20/box with 12 bars/box

Perfect10 bars are made with a "Perfect" combination of 10 top quality natural ingredients.  3 fruits + 3 nuts + 3 seeds = Perfect10.  They are a natural source of energy, using all raw ingredients and no articial or added sweeteners.  Perfect10 bars are gluten free, lactose and dairy free, and cholesterol free.  They are also a good source of dietary fiber and healthy fats.

I chose the Perfect10 bars because they are a natural source of energy that would be great during games at halftime or on the occasion that an athlete comes to lift without having eaten that day.  They are not substancial sources of protein, however for the previously mentioned situations carbohydrates are the preferred source of energy.  Being priced at $20/box, the Perfect10 bars were also able to fit within the designated budget for all teams.  The bars will be distributed at halftime of games and on an "as needed" basis. 

Plyometrics Article Summary

"Guidelines for the Implementation of Plyometric Training"
Author: Dan A. Pfaff, Louisiana State University

Plyometrics serve as a bridge between strength and power output.  This type of training helps athletes to convert their strength into efficient movement.  Plyometric training is great for athletes of all kinds. 
Key points from the article:
1. Respect the overload principle - adjust volume and intensity values rather than weight
2. Use volume curves in order to prevent injury or overtraining as this is a very demanding type of training
3. Using proper technique is essential
4. Creating a rapid pre-stretch will generate greater force from the resulting contraction
5. Progression = Multi-jumps, Endurance bounding, Depth jumps
6. Highest volumes should occurr at least 6-8 weeks before the competitive phase begins
7. Random use of jump training can be counterproductive and/or lead to injury
8. Train specific to the sport for a higher carryover

I agree with the author that plyometrics are a great training technique for athletes.  I have experienced through my own training the gap between strength and power output.  Finding a way to bridge that gap is essential when developing athletes and plyometric training has proved to be a very effective method for bridging that gap. 

Hip Mobility Article Summaries

“The Importance of Controlled Hip Mobility”

Michael Davis, DPT, ART

Hips can provide coaches with knowledge related to potential injury as well as what they can expect from performance.  The hip joint is a ball and socket joint, meaning it is able to move in all three planes of motion.  It is a bridge point between the lower extremities and the trunk.  Because of the great mobility in a ball and socket joint, such as the hip joint, ligaments are there to control the degree of motions at the hip.  Most people in today’s society spend much of their time each day seated, which causes these ligaments and muscles associated with the hip to shorten over time.  This causes an anterior tilt of the pelvis which in turn causes the lumbar spine to extend.  The lumbar spine then begins to compensate for the lack of hip mobility by becoming more mobile.  The result – low back pain.  The knees and ankles are also affected  by the lack of hip mobility.  Tight hip flexors lead to week gluteals, adductors and hamstrings.  It is essential to include exercises that allow for full hip extension; kettle bell swings are a great example.

 

“How Not to Warm-Up”

Nick Tumminello

If it doesn’t make scientific sense, and it defies common sense, then it must be nonsense.
– Nick Tumminello

Warm-Up Don’t #1 = Scorpion Twist
Reasoning – cause the simultaneous extension and rotation of the spine, causing stress to spinal facet
joints – triggering low back pain
Warm-Up Don’t #2 = Prone Alternating Superman
Reasoning – lower extremities are heavier than upper extremities, which can cause a torque
around the lumbar spine which can lead to acute back pain and spasm; in addition, current
research has shown that this exercise has little or no benefit on back strength/posture so it’s
basically useless.
Warm-Up Don’t #3 = Windshield Wiper/Hip Crossover
Reasoning – rotation around the spine = bad; refer to Warm-Up Don’t #1 and #2
Warm-Up Don’t #4 = Iron Cross
Basically a more dynamic version of the hip-cross over
Reasoning – lumbar rotation, again.
Warm-Up Don’t #5 = Leg Cradle
Reasoning – Stretching the piriformis by externally rotating and abducting the hip does more
to stretch the posterior lateral hip capsule than the piriformis, which can lead to hip
instability.

“Joe D’s Agile 8”

Joe DeFranco

8 exercises to improve Hip Mobility

1. Foam Roll IT Band

2. Foam Roll Adductors

3. Glute/Piriformis Myofascial Release w/ static stretch on foam roller/tennis ball

4. Rollovers into “V” Sits

5. Fire Hydrant Circles

6. Groiners

7. Double Leg Groiners

8. Static Hip Flexor Stretch

"Prehab Your Program, Program Your Prehab"

Joe Bonyai, CSCS

Prehab exercises are just as important as any other element in a training program, however they must be implemented correctly and carefully as to not over or under-program them.  It is also essential to coach athletes when performing these exercises because they will be more likely to try to rush through them mindlessly.  Common prehab exercises often performed incorrectly include: side-lying abduction, quadruped abduction, prone trap raise, serratus push up, elbow to instep and the hip flexor lunge.  Ways to get more out of prehab: organize better by isolating the exercise at the beginning of a workout before integrating it into a workout, use different exercises and use prehabilitory progressions.  Make sure you understand the context into which everything within your program is placed.

Speed Training Article Summaries

Speed Training Article 1 Summary

“Some Reflections on Maximum Speed Sprinting Technique”

By Winifred Vonstein, Team Leader for Men’s Sprint of the German Athletic Federation

            The first point that Vonstein made is that sprinting should not be regarded as a “simple, natural activity,” but it is actually a technical skill that must be learned.  In order to be an effective speed coach, it is essential to look at the factors of technique in sprinting such as the maximum speed phase which takes up 65% of a 100 meter race, the acceleration phase which takes up 30%, and reaction time taking up less that 1%.  Clearly, this means that we should really focus on training the maximum speed phase.  Traditionally, when training sprinting technique the emphasis has been on the driving phase with the legs behind the body’s center of mass, using mostly the quadriceps femoris.  However, after numerous studies were performed analyzing the technique of the fastest sprinters, it was realized that the “braking phase” in which the legs are in front of the center of mass is actually where the training emphasis should lie.  In summary, the most effective sprint technique is as follows:  nearly upright body, high knee action followed by a very active striking of the foot, slight knee extension, full extension of the ankle and hip joints.  To break it down even further…

The Supporting Phase – run tall, keep pelvis upright, keep tension in abdominals and dorsal muscles, striking/clawing the ground

Strength as related to Sprinting – hip extension is of great importance, therefore focus on the gluteal muscles, the adductor muscles, and the hamstring muscles.  Hamstrings being the most important!  Hamstrings are the main extensor of the hip and are the primary muscles involved in producing max horizontal speed. 

-Push, not pull!  The sprinter should focus on the striking and pushing action rather than a pulling motion.

Speed Training Article 2 Summary

“Speed-Strength Training Basics: Tips for All Athletes from All Sports”

By Derek Hansen, CSCS, SPS Athletic Training Group

Key Points:

1. “Speed is an acquired skill.”  Yes, genetics do have influence, but some of the top sprinter’s in the world are in their mid thirties and older.  This means that it is something that they developed over time, a learned skill.  Four qualities that a sprinter must develop are: technique/posture, neuromuscular recruitment, maximal strength, and flexibility for increased range of motion. 
2. An athlete must train for their sport.  Training speed for a 100m sprinter is a lot different than training speed for other team sports.  Team sports athletes should focus on training the acceleration phase due to the fact that a team sports athlete will generally only accelerate for 5-30 meters. 

3. “Speed Reserve” – increase the athlete’s top speed in order to increase the “speed reserve” for sub-maximal activities. 
4. Technique/Posture – optimal accelerating position is a 45 degrees from the ground lean position.  The posture will gradually become more upright as the athlete continues to accelerate.  Don’t forget that the body works together.  The arm drive helps to bring the knees up more quickly. 
5. Drills for Acceleration/Speed

-Push-Up Start Drill

-Med-Ball Push Start – develops starting strength and overall power

-Falling Start – helps to maintain a relaxed form

6. Maximal Strength

Squats, Pulls, Presses at high intensity (85-100% of max) with low reps (2-5) and adequate recovery (2-5 minutes) is best for training strength and explosive power

7. Explosive and Elastic Power – Jumps and Med Ball Throws, progressively
8. Flexibility – increase stride length, increase speed; be sure to include passive stretchin and dynamic flexibility

James Smith Lecture Review

                James Smith is the Assistant Strength and Conditioning Coach at the University of Pittsburgh.  He began his presentation by stating that his training philosophies are just a product of the things he was exposed to educationally and in the work field itself.  It seems that this is typical of most strength coaches and it also seems that the best way to learn would be from those around you that have been successful.  Especially in Smith’s case, he has a different background in the field of strength and conditioning as he was educated in Europe rather than North America.  This lecture is focused on the stages of the annual cycle of football strength and conditioning.

            Smith describes strength training as a small fraction of sport training which is very true.  There is a lot that goes into training athletes, and strength training is just a small part of that.  However that does not mean it is any less important than other elements of training, as Smith points out.  One of the points Smith made that I believe is essential when programming a strength and conditioning training plan is to consider what energy systems are being utilized in the sport and be sure that those systems are being targeted in training.  Smith also addresses General Physical Preparation as being the foundation for all other training.  I agree with this because if an athlete doesn’t have that general base of strength, they will not be able to have optimal gains from specific training.  This is applicable to all athletes, not just beginners.  Every athlete should participate in some form of general physical preparation at some point in their annual cycle of training. 

            Smith goes into specifics of how they train their football players at the University of Pittsburgh.  What I found to be the most important was splitting the football team into groups according to the position that they play on the field.  This will enable the training programs to be more specialized for each group.  He then goes into specific exercise and stretches that they utilize in their programs.  Smith ended his presentation by going through his macrocycle for the football team.

            Overall there was a lot of good information that I was able to take away from the DVD, however I must say that 1 ½ hours of lecture is a very long lecture.  Because I was watching a DVD I was able to break it up so that I could pay attention and learn more from the presentation.  However for the people that were actually sitting through that lecture, I believe it would have been more beneficial had he chosen either less points to address or just gone into less detail.