The task of framing the perfect nutrition plan can be a daunting task even for experienced athletes. However, as Amanda Carlson explains, if you break it down into different pieces and understand those individual parts that make the whole, you will discover that creating the perfect nutrition plan to meet your needs is just a series of simple steps. Foundation nutritionIn my work with athletes, I break down foundation nutrition into ‘10 rules to live by’. If you can ensure that you are following these rules day in, day out, you will build a solid nutrition foundation. Without that foundation, any nutritional fine-tuning simply won’t make that much of a difference. These rules are as follows:
1. Come back to earth. This simply means choosing the least processed forms of foods (specifically carbohydrates) when building the majority of your meals. Typically, the less processed the foods and the closer the food that you are eating is to its natural state, the better it will be for your body.
2. Eat a rainbow often. The vitamins and minerals that our bodies need come naturally from the foods that we eat, and especially from fruits and vegetables. Eating a variety of fruit and veg in a multitude of colours will help to ensure that you are getting the variety of nutrients that you need, resulting in enhanced recovery, improved energy production and immunity.The following fruits rank in the ‘top 20 list’ of the American Cancer Society: blueberries, blackberries, raspberries, strawberries, Granny Smith apples, sweet cherries and black plums.
3. The fewer legs the better. Protein is a critical part of the diet for athletes, specifically the type and the amount. When focusing in on the type of protein, typically the fewer legs the animal has before you actually consume the protein it produces, the better the source. Fish, turkey, and chicken rank high. You need to be more selective with dairy, red meat and pork products. Low-fat dairy, lean cuts of pork and beef, and grass-fed four-legged animals are best!"In order to optimise the benefits of a training session and jump-start recovery for maximal gains, it is critical to consume a post-workout recovery meal that blends both carbohydrate and protein."
4. Eat fats that give something back. It is recommended that 20-30% of the total calories come from fat. The best types of fats to include are raw nuts, seeds, olive oil, nut butters, and fatty fish. The forgotten fats are the essential fatty acids. These fats decrease inflammation but, due to their essential nature, must come from the diet.
5. Three for three. Eating consistently maintains energy levels (blood glucose), keeps the body in a fed state, and prevents mood swings and bingeing. Combining the three main nutrients (carbs, protein, fat) every three hours (hence the ‘three for three’) will prevent extreme hunger, which will make healthier food selection easier.
6. Eat breakfast every day. Eating breakfast every day is critical, yet it’s an absent habit for many. Breakfast doesn’t have to be complicated or time-consuming. Eating breakfast gives the body the fuel it needs and sets your metabolism up to function correctly throughout the day.
7. Hydrate. Dehydration equals decreased performance. You need to ensure that you’re hydrated before you even start activity! You need to think of hydration in terms of all day and during training. We recommend drinking ½oz to 1oz of fluid per pound of body weight (30-60mls per kilo) per day. Fluids should consist primarily of water and other naturally low- or non-caloric beverages, followed by 100% fruit juices, depending upon calorie requirements.
8. Don’t waste your workout. Even with the abundance of research on the importance of post-workout nutrition, I still see athletes skipping the recovery meal or snack. Unfortunately, many are still reluctant to consume calories after just burning them. However, in order to optimise the benefits of a training session and jump-start recovery for maximal gains, it is critical to consume a post-workout recovery meal that blends both carbohydrate and protein, within 45 minutes after training.
9. Supplement wisely. Supplements should ‘complement’ the diet and a mentality of ‘food first, supplement second’ should be employed.However, there are a number of situations that warrant a basic supplementation protocol. Those of us who are not eating the fruits and vegetables we need on a regular basis and are restricting calories should consider taking a multi-vitamin. Those who do not get the recommended two to three servings of fatty fish per week should consider supplementing with an essential fatty acid supplement. Those who do not get the calcium they need, especially female athletes, should consider a calcium supplement.
10. Get back in the kitchen. In a world of convenience, travel and life on the go, we often turn to restaurants, fast food, and ‘quick’ food for our nourishment. Restaurants, regardless of type, do not take into consideration your calorie needs or your health when deciding upon their menu. At the end of the day, if you really want to optimise your body composition, hit your nutrient and calorie goals, and just eat cleaner, you are your best ally. The more you can prepare your own food, the more control you will have in the nourishment of your body.
Thursday, August 12, 2010
Saturday, January 2, 2010
Trip to Langkawi - Cable Car
Looks like Mickey Mouse pulling the cable
More then 600 meter above sea level. Takes about 4000 steps to hike up. Take only 20-30 min by cable car
Put on weigh instantly, by air .......
What a view....
Dalai Lama ????
One of seven water falls, view from cable car
The Sky Bridge
View to the Oriental Village from the peak...
Malaysian Charlie's Angels ??????
Apa lah wei.... Was here ??? or Were here
Friday, January 1, 2010
Trip to Langkawi - at the airport
- On Four wheels drive ??
- Let see, where should visit first on the island um......
- Look likes we missed the flight .....!!!!
- Hi Guys, are the bags all in tact
- Where is Kar-man ???
So sad, we heading home already !!!!!!!
Monday, November 9, 2009
Hi Tec 4 SYS Squash Shoe
1. 4 SYS - Dynamic motion control for your feet. Total peak force is reduced by up to 35%.
2. Peak Force out sole - Maximum grip when you play the shot. Up to 6 times better grip.
3. Impact Zone - Cushioning where you need it. Initial impact force is reduced by up to 38%.
4. Non marking gum rubber out sole.
4. Non marking gum rubber out sole.
Interested party, kindly contact :-
Evertriumph Marketing & Resources Sdn Bhd
National Squash Centre
Bukit Jalil, Sri Petaling, Kuala Lumpur.
Contact : Lawrencce Kwan 012-3827877 or e-mail evertriumphkl@gmail.com
National Squash Centre
Bukit Jalil, Sri Petaling, Kuala Lumpur.
Contact : Lawrencce Kwan 012-3827877 or e-mail evertriumphkl@gmail.com
Wednesday, January 28, 2009
Preventing Squash Injuries
The game of squash
- Players require a high level of fitness because they are active 50-70% of the playing time.
- Players need to move quickly around the court, whilst maintaining control over ball placement and being aware of the position of the ball, racquets and other players.
- 75% of the players are older than 25 years of age and the majority are men.
Common injuries during squash
- The overall risk of injury in squash is small when compared with other sports. However, the injuries that do occur can be quite severe.
- The majority of injuries in squash are due to acute or traumatic events (e.g. fall on court, strike from a racquet). Only a small proportion are overuse injuries.
- Injuries to the musculoskeletal system (e.g. strains/sprains) are common. Such injuries typically occur to the lower and upper limbs, as well as the lower back. These injuries are often not severe but can limit game performance.
- More severe injuries that can occur are eye and head injuries (e.g. eye injury from a ball or racquet strike), cardiac injury (e.g. discomfort in the chest) and heat injury (e.g. dehydration, dizziness).
Players at risk of injury
- Mainly older males, aged over 40 years of age.
- Inexperienced players with poor technique.
- Players with poor general fitness.
- Players not wearing protective eyewear, irrespective of experience.
- High level players are at risk of overuse injuries due to the duration and nature of their participation.
On court squash safety
- There are a number of safety precautions that should be followed during a squash match.
- Never enter a squash court while play is in progress. Knock and wait for the players to acknowledge you.
- Always keep the court doors fully closed and handles flush with the walls whilst play is in progress.
- If players take belongings to the court, they should store them in the front corners of the court only.
- Players should drink plenty of fluids before, during and after a match.
- All players should exercise well within their limits, especially during hot and humid conditions.
- Players should wear appropriate clothing that allows for the evaporation of sweat.
Safety for players
- The following tips apply to all players, irrespective of the level at which they play.
- All players should undertake proper and adequate warm-up procedures before each game. This should include low intensity exercises, such as light jogging or walking, and stretching.
- All players should maintain their fitness levels through aerobic (e.g. walking, jogging) and anaerobic activities (e.g. sprinting). Activities that simulate the nature and movements of the game are of most benefit.
- All players should take squash lessons from a qualified coach to develop adequate skills and good game technique.
- Every player should always wear eye protection which satisfies Australian standards during all social, competition and practice games.
- All squash equipment should be maintained in good condition. Racquets should be kept in good repair and grips should be changed regularly.
- Players should wear shoes that are specifically designed for squash and professionally fitted.
- All players should cool-down after their game by performing stretches and light walking.
Players should stop playing immediately if they are injured and seek immediate first aid or medical treatment.
- Players should not return to play until their injury has fully healed.
- Players with a history of joint injury (e.g. ankle) should seek professional advice about taping or bracing of their joint before playing squash.
- Always uses protective eyewear. ( Compulsory for players under 19 of age )
Safety for middle-aged players
- A high proportion of squash players are aged over 40 years
- Injuries to players over 40 years are more common and often more severe than those to younger participants.
- Older players in the older age groups are also at higher risk of cardiovascular injuries.
- Injuries often result from the fact that older players are often in poor physical condition before play.
Safety tips
- Older players should not take-up squash to get fit, particularly if they have been inactive for a while. A certain level of general physical fitness is required to play the game.
- Older players should undergo a comprehensive medical assessment from a doctor before participating in squash, particularly if they do not have a good level of fitness and do not participate regularly.
- When starting to play squash, players are advised to begin with a slower game (e.g. racquetball) to develop fitness and skills.
- Players should stop playing as soon as they experience symptoms of serious injury (e.g. heart condition). Prompt medical treatment should be sought if these symptoms are experienced.
Article extracted from:-
Deakin University -School of Health Science, Australia
- Players require a high level of fitness because they are active 50-70% of the playing time.
- Players need to move quickly around the court, whilst maintaining control over ball placement and being aware of the position of the ball, racquets and other players.
- 75% of the players are older than 25 years of age and the majority are men.
Common injuries during squash
- The overall risk of injury in squash is small when compared with other sports. However, the injuries that do occur can be quite severe.
- The majority of injuries in squash are due to acute or traumatic events (e.g. fall on court, strike from a racquet). Only a small proportion are overuse injuries.
- Injuries to the musculoskeletal system (e.g. strains/sprains) are common. Such injuries typically occur to the lower and upper limbs, as well as the lower back. These injuries are often not severe but can limit game performance.
- More severe injuries that can occur are eye and head injuries (e.g. eye injury from a ball or racquet strike), cardiac injury (e.g. discomfort in the chest) and heat injury (e.g. dehydration, dizziness).
Players at risk of injury
- Mainly older males, aged over 40 years of age.
- Inexperienced players with poor technique.
- Players with poor general fitness.
- Players not wearing protective eyewear, irrespective of experience.
- High level players are at risk of overuse injuries due to the duration and nature of their participation.
On court squash safety
- There are a number of safety precautions that should be followed during a squash match.
- Never enter a squash court while play is in progress. Knock and wait for the players to acknowledge you.
- Always keep the court doors fully closed and handles flush with the walls whilst play is in progress.
- If players take belongings to the court, they should store them in the front corners of the court only.
- Players should drink plenty of fluids before, during and after a match.
- All players should exercise well within their limits, especially during hot and humid conditions.
- Players should wear appropriate clothing that allows for the evaporation of sweat.
Safety for players
- The following tips apply to all players, irrespective of the level at which they play.
- All players should undertake proper and adequate warm-up procedures before each game. This should include low intensity exercises, such as light jogging or walking, and stretching.
- All players should maintain their fitness levels through aerobic (e.g. walking, jogging) and anaerobic activities (e.g. sprinting). Activities that simulate the nature and movements of the game are of most benefit.
- All players should take squash lessons from a qualified coach to develop adequate skills and good game technique.
- Every player should always wear eye protection which satisfies Australian standards during all social, competition and practice games.
- All squash equipment should be maintained in good condition. Racquets should be kept in good repair and grips should be changed regularly.
- Players should wear shoes that are specifically designed for squash and professionally fitted.
- All players should cool-down after their game by performing stretches and light walking.
Players should stop playing immediately if they are injured and seek immediate first aid or medical treatment.
- Players should not return to play until their injury has fully healed.
- Players with a history of joint injury (e.g. ankle) should seek professional advice about taping or bracing of their joint before playing squash.
- Always uses protective eyewear. ( Compulsory for players under 19 of age )
Safety for middle-aged players
- A high proportion of squash players are aged over 40 years
- Injuries to players over 40 years are more common and often more severe than those to younger participants.
- Older players in the older age groups are also at higher risk of cardiovascular injuries.
- Injuries often result from the fact that older players are often in poor physical condition before play.
Safety tips
- Older players should not take-up squash to get fit, particularly if they have been inactive for a while. A certain level of general physical fitness is required to play the game.
- Older players should undergo a comprehensive medical assessment from a doctor before participating in squash, particularly if they do not have a good level of fitness and do not participate regularly.
- When starting to play squash, players are advised to begin with a slower game (e.g. racquetball) to develop fitness and skills.
- Players should stop playing as soon as they experience symptoms of serious injury (e.g. heart condition). Prompt medical treatment should be sought if these symptoms are experienced.
Article extracted from:-
Deakin University -School of Health Science, Australia
Wednesday, January 14, 2009
X-One Biphase - The Tecnifibre's Premium Squash String
X-One Biphase is Tecnifibre's latest premium string. It is designed to take playability and durability to a new level by providing ultimate performance of power and feel, while extending string life by 20% and offering increased spin. X-One Biphase produces a lively firm feel, produces tremendous control, and holds tension well.Color: Red Thickness: 18 g / 1.18 mm Length: 32 feet
This string is used on tour by PSA stars like Thierry Lincou and Wael El Hindi.
Construction :
· Elastyl Fibre = Increased power
· Trimerized PU & H2C Fibres
This string is used on tour by PSA stars like Thierry Lincou and Wael El Hindi.
Construction :
· Elastyl Fibre = Increased power
· Trimerized PU & H2C Fibres
. Holds tension better
. Increased control
· Biphase process : Increased durability : +20 % > More resistance & Power
· Same feeling as natural gut string
· Set length : 10 Metres - Enough to String 1x Squash Racquet Comfortably
· Biphase process : Increased durability : +20 % > More resistance & Power
· Same feeling as natural gut string
· Set length : 10 Metres - Enough to String 1x Squash Racquet Comfortably
Interested party, kindly contact :-
Evertriumph Marketing & Resources Sdn Bhd
Evertriumph Marketing & Resources Sdn Bhd
National Squash Centre
Bukit Jalil, Sri Petaling, Kuala Lumpur.
Contact : Lawrencce Kwan 012-3827877 or e-mail evertriumphkl@gmail.com
Monday, January 12, 2009
British Junior Open 2009
Must congratulate team Tecnifibre for their well performance & achievement in the recent British Junior Open in Sheffield, England.From: Sqaushkids, Malaysia
Subscribe to:
Posts (Atom)