Canadian winters mean short days and bundling up against the cold, so getting the required amount of sunlight for absorbing
Vitamin D can be difficult. Vitamin D (sometimes called the 'sunshine vitamin') is unique in that it requires the skin to be exposed to ultraviolet-B radiation for optimal absorption. Because it is present in very few foods and many people use sunscreen to protect themselves from the harmful effects of
UV rays, it has become common for athletes to use supplements to obtain vitamin D.
Why should athletes consider vitamin D? Vitamin D functions to maintain normal levels of
calcium and
phosphorus in the blood, as well as aiding in the absorption of calcium to form and maintain strong bones. Research suggests that it may be important for prevention of osteoporosis, hypertension, inflammation, asthma, and
seasonal affective disorder.
Factors that may contribute to vitamin D deficiency include skin pigmentation, early or late day training, indoor training,
geographic location and sunscreen use. Athletes that may be at higher risk are those that spend the most time indoors; gymnasts, ballet dancers, figure skaters, and wrestlers.
While vitamin D can be obtained in the diet, it would be difficult to consume the amount food you would need for
optimal performance. For example, it would take six cups of orange juice or 14 eggs to get the recommended amount.
Foods that contain Vitamin D:
- Fatty fish (tuna, salmon, swordfish) and fish liver oils like cod liver
- Beef, egg yolks and some cheeses contain small amounts
- Fortified foods like milk, orange juice and cereal, although they include small amounts
A recent survey done by
Statistics Canada found that 32% of the Canadian population have vitamin D levels that are below recommendations. Adding vitamin D supplements to your diet carries a low risk for side effects, however it's recommended that you talk to your coach and/or health professional first.
References from the SIRC Collection: 1. Asp K. Running on D. Runner's World. December 2009;44(12):36-37.2. Close G, Fraser B. Vitamin D supplementation for athletes: Too much of a good thing?. Sport & Exercise Scientist. September 2012;(33):24-25.3. HAMILTON B, CHALABI H. VITAMIN D: AN UPDATE FOR THE SPORTS MEDICINE PRACTITIONER. Sportex Medicine. January 2010;(43):11-16.4. Larson-Meyer D, Willis K. Vitamin D and Athletes. Current Sports Medicine Reports (American College Of Sports Medicine). July 2010;9(4):220-226.5. Shuler F, Wingate M, Moore G, Giangarra C. Sports Health Benefits of Vitamin D. Sports Health: A Multidisciplinary Approach. November 2012;4(6):496-501.6. The Vegetarian Athlete. Running & Fitnews. May 2009;27(3):10-12.7. Willis K, Peterson N, Larson-Meyer D. Should We Be Concerned About the Vitamin D Status of Athletes?. International Journal Of Sport Nutrition & Exercise Metabolism. April 2008;18(2):204-224.
Young athletes need plenty of energy. They need it to grow, to play and to compete. When it comes to active children or teenagers, it can be easy to skimp on nutrition - we all lead busy lives and snacks, high sugar drinks and fast food are usually quick grab-and-go items. Whole grains, dairy, lean meats and fresh fruits are what the body needs to be at its best.
SIRC Newsletter now available online: 2012 - A Year in Review
Having confidence is the key to achieving many great things - whether it's on the field or off of it. Highly confident athletes have the ability to focus on the task at hand and execute it, all while under intense competition pressure. Although some athletes have a natural "knack" for this, there is an element of control required that anyone can learn to increase their self-confidence.
The training loads for an elite athlete can be taxing, to say the least. Work too little and you won't get the results you want, work too hard and there is chance something will break. It's difficult to understand how the body can cope with the kind of mass training that we demand of it. So the question becomes: 
Some of you may have started running, cycling, or joined a class within the last year and have found that your exercise has become a "must do" rather than something you look forward to. Whatever you do, sometimes it can be good to remind yourself of what motivated you started your training in the first place.
Obstacle racing which has exploded in popularity since 2009, requires participants to navigate various obstacles, such as fences, mud pits, and climbing nets, that have to be overcome in order to complete the race. When Tough Mudder launched in 2010 it attracted 20,000 participants in the US, and had Canadians jumping on board with 35,000 participants last year. Many Canadians are also familiar with the Spartan race that also keeps growing in numbers.
Most experts agree that Canadian children need to increase their physical activity. We also know that organized sport can help achieve that. However, concentrating on one sport or putting too much focus on winning may lead to kids dropping out of sport altogether.
Burnout in sport is defined as “physical/emotional exhaustion, sport devaluation, and reduced over-training and by competing too often. This is an important issue in youth sports because it often leads to dropping out of sport completely. Participation in sport offers many benefits to children and with so many people leading sedentary lifestyles, it's becoming even more important to keep our kids engaged in sport.
Many Canadians cite a "lack of time" when asked about barriers to adding physical activity into their lives. High-intensity interval training (HIIT) is used by many athletes and fitness enthusiasts to reach their performance goals and enhance their fitness levels.
Before starting any kind of high intensity interval training you should be able to exercise for at least 20-30 minutes at about 80% of your maximum heart rate. Because this form of training is physically demanding is it important to ensure you build up your training program or you may run the risk of overdoing it. 
A handful of studies performed over the past several years have found that consuming beet juice may lower the oxygen cost of exercise, due to the high concentration of nitrates found in beetroot. As a result, many athletes are consuming beetroot juice as a way to enhance performance. 
Canadian winters mean short days and bundling up against the cold, so getting the required amount of sunlight for absorbing Vitamin D can be difficult. Vitamin D (sometimes called the 'sunshine vitamin') is unique in that it requires the skin to be exposed to ultraviolet-B radiation for optimal absorption. Because it is present in very few foods and many people use sunscreen to protect themselves from the harmful effects of UV rays, it has become common for athletes to use supplements to obtain vitamin D.
Foods that contain Vitamin D:
Cold therapy is a technique that is very popular in multiple sports and disciplines with many high-performance athletes claiming it as an essential part of their training. Cold water immersion is used as recovery method where exposure to cold is believed to help alleviate the soreness of small tears that occur in muscles fibres followed by intense or repetitive exercise (DOMS).
Everyone of us has experienced anxiety at one point in our lives, sweaty palms, 'butterflies' in your stomach, your heart starts to pound and you think "I can't do this." Anxiety in athletes usually occurs during high stress moments, competitions, performance evaluations, and fears of re-injury. The good news is there are many ways in which an athlete can take these feelings and use them to their 
Plyometrics (jump training) are exercises designed to produce fast, powerful movements that enhance explosive muscular performance. Many of you may have already used these techniques 