Nutrition

Check out the latest SIRC Newsletter -Nutrition!

Every athlete, coach and parent should know that what you fuel your body with, and when, has a direct impact on athletic performance. Whether you are competing on the road or training at home, nutrition is crucially important for conditioning, recovery from fatigue after exertion, as well as for injury prevention.

http://sirc.ca/newsletters/may10/index.html

Group Exercise vs Going Solo

Think of your favourite form of exercise. Do you like to do it with a group or alone? Team sports are pretty obvious however most sports from cycling and running to kite surfing and downhill skiing can be considered group activities. Check out the following list of benefits to working out with others. If you thrive in groups this list is for you; if you are a solo artist maybe it will tweak your interest to call up a friend.

Motivation – Knowing that there are others waiting for you to show up can motivate you to get out the door; you will feel accountable. Also, people pick up the work ethics of those around them so picking your workout partner can have a positive or negative effect.

Communication – Improved problem solving skills can be developed due to higher levels of dopamine for couples who exercise together.

Happiness & Intimacy- With an increase in levels of endorphins and working as a team there is a higher feeling of intimacy between teammates.

Safety – Group exercise like fitness classes are often designed for levels of fitness. If you are exercising outdoors having a partner while running or cycling is great in case of injury or safety on pathways.

Social Connection – Finding out about the lives of those around you is great form of entertainment, like watching a reality TV or a soap opera. Setting up an exercise date is also a great way to catch up with friends.

References
Dolan, S. (2008). Benefits of Group Exercise. ACSM Fit Society Page, 4.
St. Lifer, Holly. (2010) Mind Your Body: Strength in Numbers. Psychology Today.

Are You a Corporate Athlete?

Sport and the athlete can be seen throughout the business world. From marketing campaigns to studies on the number of CEOs that competed in sport in high school and/or university there is an interest in the connection between sport and business.

A recent article in Canadian Business looked at “The Corporate Athlete.” It is a workshop designed by a sport psychologist and physiologist to provide leaders in business with methods applied to elite athletes that can be applied to their own lives - transferable skills.

Transferable skills are lessons taught to young athletes that can be used later in life. They are often highlighted as positive benefits in sport participation. When you consider what is being taught to elite businessmen you can identify some of these skills:

• Proper Nutrition
• Role of recovery
• Regular exercise
• Creating a support system
• Benefits of Sleep
• Work/Life Balance

If you want to stay on top of your game in the corporate world incorporating life skills athletes’ use is one way to go. It is a holistic way of thinking from time management to nutrition to mental focus.

Additional resources from the SIRC Collection include:

1. Hutton, J., & Clark, A. (2007). Training the Corporate Athlete. Fitness Business Canada, 8(5), 44-46
2. Jones, M., & Lavallee, D. (2009). Exploring the life skills needs of British adolescent athletes. Psychology of Sport & Exercise, 10(1), 159-167.
3. Timm, Jordan. (2010) The Corporate Athlete. Canadian Business. 83(9), 56-59.
   

After all is said and done … Post-race recovery

Much of Ottawa was focused on the Ottawa Race Weekend this past weekend with Marathon, ½ Marathon, 10K, 5K, and 2K races being run. Many cities across the county are also hosting their marathons during this spring season. As racers, we have put in kilometers worth of training and hours of planning strategies so that we are as prepared as possible to race our best race. So what happens after the race? Have we put in enough thought about how to recover?

The following tips and recommendations are made to help your body and mind recover:

• Immediately crossing the finish line, try not to stop. Keep you body moving in order to cool it down from exertion. Don’t forget to stretch, eat, drink and rest your body as well.
• In the days following your race, rest, light training and cross training are recommended in order to let the musculoskeletal system recover and to prevent post-race injury.
• To avoid the mental let down, enjoy your accomplishments but also plan new target goals (to focus on moving forward with your training.

Make sure that you take into consideration the length and intensity of your race when planning your recovery strategy. It is also important to make sure to consult with health care professionals when any unusual symptoms occur post-race, especially after hot weather events. A little pre-planning can help you get the most out of your race.

In the end, make sure to congratulate yourself on your achievements!

Snack Time … Fueling the Young Athlete!

It's that time of the year when most kids are getting into the swing of their summer sport activities. For those with younger kids, introducing them to the joys of new sports is a rewarding experience. As parents, we see them run, jump and have a great time. At the end of the game there are smiles and excited chatter and the age old question: What's for snack?! So how do we satisfy their hunger and give them the nutrition their body needs?

Before the game, choose foods that are high in carbohydrates and low in fat, sugar and salt. Protein can be included just keep the overall amount relatively small, as protein can be slow to digest. Suggestions:

• Yogurt smoothie
• Granola bar, yogurt and banana
• Portable fruit or fruit cup
• Turkey sandwich on whole wheat bread

At half-time, kids only need small, easily-digestible snacks at most. More important is the replenishment of fluids during the game. If a snack is necessary, suggestions include:

• Bananas (cut in half for younger kids so they can peel and eat more quickly)
• Orange slices
• Clementines (be prepared to help little ones peel)
• Grapes
• Small slices or chunks of melon
• Apple wedges (sprinkled with orange juice to prevent browning)

Post-game snacks can include carbohydrates and proteins to help kids refuel and re-energize. Suggestions here include:

• Chocolate milk
• Fresh, frozen or dried fruit
• Granola bars or trail mix
• Fig or oatmeal cookies
• Crackers or bagels

Always have water on hand to keep their bodies hydrated and if you are providing snacks for your child's team please take into consideration allergy concerns for the other children on the team. Have a fun and healthy summer!

SIRC has compiled a few online resources for feeding the young athlete:

KidsHealth: Eating for Sports http://kidshealth.org/kid/stay_healthy/food/sports.html

Coaching Association of Canada: Snacks for Young Participants in Community Sports http://www.coach.ca/admin/pdf_admin/pdf/Snacks_YoungParticipants_March08.pdf

Sport Nutrition for Active Kids http://www.healthyalberta.com/HealthyEating/681.htm

Healthy pre-game, half-time, and post-game snacks http://familyfitness.about.com/od/nutrition/a/halftime_snacks.htm

Quick, healthy snacks before practice http://www.weplay.com/sports-parents/nutrition/4-Quick-Healthy-Snacks-for-Before-Practice

Paddling, but not in the pool

May 30, 2010 saw Canada get 7 medals at the World Cup Paddling competition in Szeged,Hungary – does this mean that paddling is in our blood?!! As Canadians we have an abundance of beautiful and breathtaking places to paddle, both competitively and recreationally and more and more Canadians are getting into the sport every year. According to Canadian government statistics, as many as nine million Canadians participate in recreational boating each year and the National Marine Manufacturers Association Canada states that the sales of canoes and kayaks in Canada is a $92 million dollar industry.

So how would one get started paddling? Before purchasing a canoe or kayak, take a lesson to see if it is the right sport for you. That will also ensure that you learn to properly paddle and avoid injury and accidents. The Ontario Recreational Canoe and Kayak Association (ORCKA) has a database on their website to help you find a paddling course near you and there are similar associations across the country.

For competitive paddling look to CanoeKayak Canada. There you can learn about the Canada’s gold medal champions as well as the different levels of competitive paddling: Sprint, White Water and Marathon.

Compression Garments

Check out the latest SIRC Newsletter on -Compression Garments!
Compression garments were originally designed for therapeutic medical use, especially for those suffering from circulatory conditions. However, over the years researchers have come to observe that there could be benefits to wearing compression garments while exercising and participating in sports. Benefits range from muscle fatigue and power production to circulation, even injury prevention and recovery. Although there is still research to be done this area, findings could change athletic attire forever.

http://sirc.ca/newsletters/june10/index.html