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Why protective equipment is so important in all types of sports

Written by Teresa on March 8, 2017

Working regularly with student-athletes at LSU has made me more aware than the average individual about the importance of the various types of gear used in all kinds of sports. One of the most important pieces of equipment for sports is protective gear. The investment made on such gear is not something that goes to waste.

In fact, it is something that pays for itself. Regardless of the sport or the type of equipment, there should be significant consideration put into the appropriateness of the gear as well as its good condition.

For example, it is pointless to have a helmet on if it is generations old and can crack instantly on impact. If we are to cultivate a culture of safety in sports, we ought to invest in a variety of protective equipment that includes the following:

Eyewear

Although often overlooked, protective eyewear for sports ensures that the eyes are shielded from injury. Polycarbonate continues to be popular in protective eyewear as it delivers superb impact protection to your peepers. Baseball and ice hockey require that athletes use eye protection.

It is critical to use certified eyewear because non-certified products put the eyes at risk due to not being shatterproof. Corneal injury can be caused by broken shards of inferior eye protective gear. Prescription lenses are suitable for eyeglass wearers.

Helmets

Due to their bulk and often uncomfortable construction, helmets tend to be ignored despite the fact that they are a basic protective gear in sports. Baseball, hockey, cycling, skiing and inline skating are just some of the sports activities where helmets should be part of the whole getup for the athlete.

It is important to ensure that the helmet you wear is appropriate for the sport you are engaged in. Furthermore, the headgear should also meet the particular safety standard prescribed for the sport, or at least, certified by the Consumer Product Safety Commission (CPSC).

The helmet should provide a snug fit around the head. A helmet that doesn’t fit can mean a greater risk of head injury in extreme cases.

Footwear

Due to the variety of surfaces that different sports are played on, there is also a wide range of footwear available for each activity. Every sport also has varying demands and rules of play.

For instance, while some sports like rugby require better surface grip from the shoes via studs, some sports like boxing require shoes that provide a good grip on the mat without hampering lightning-fast footwork.

Cross trainers may be practical, but they do not guarantee cross wearability in the long run.

Mouthpieces

If you are into contact sports, mouthpieces are a necessity. A mouthpiece shields your teeth and gums from getting injured during contact with an opponent’s hands, elbows and other body parts that can be thrust into the mouth during a scrimmage.

There was a time when only footballers, wrestlers, hockey players, and boxers wore mouthpieces, but nowadays, even basketball players have them on because the action on the court can get intense and beyond the control even with the threat of getting infringement for deliberate or non-deliberate actions during the game.

It is vital that the mouthpiece is of high-quality molded construction to ensure a good fit.

Protective equipment is designed for every sport and should be worn accordingly. This provides better performance because the athlete can confidently engage in the particular sport.

Is the ketogenic diet safe for your kidney health?

Written by Teresa on February 26, 2017

Photo: Dietdoctor.com

Despite the fact that the ketogenic diet has not been scientifically linked to any medical issues pertaining to kidney health, it’s common knowledge that high-protein diets with a very low carbohydrate intake can damage the human urinary system, to a certain extent. I’ve become interested in the topic because I’m always looking for ways to improve the shape our athletes are in, and so I don’t want to suggest to them to eat anything that’s remotely unhealthy.

The main problem is that the ketogenic diet relies on an initial phase where the body goes into ketosis. Many folks find it hard to make the difference between ketoacidosis and ketosis, and that’s because the terminology and the medical explanations are downright too complicated to wrap your head around them.

Ketoacidosis is a dangerous condition that implies that the ketone bodies that you will have to eliminate via your urinary tract due to high protein intake are unable to leave the body for one reason or the other. That’s why they build up in other tissues, such as the lungs, the skin, and eventually, the brain. This is a life-threatening condition that occurs in extreme situations involving hunger and dying of hunger. It happens both in animals and humans alike.

Dietary ketosis is different from ketoacidosis, and let me tell you how. In a nutshell, it’s a natural response of the body to reduced intake of carbohydrates. Because it has no other sources to create energy from, the body relies on fat deposits. Mild ketosis is to be preferred, which basically means that you will have to consume little amounts of carbohydrates, all of which have to be healthy. Eating tomatoes, cucumbers, cauliflower and other vegetables that have low sugar content is mandatory, and you have to do it on a daily basis if you decide to choose the ketogenic diet as your lifestyle.

Maintaining a certain balance is what’s key to your kidney health. Because this diet is very high in protein and fat, it goes without saying that you will have to do a bit of calorie counting and avoid consuming too much out of these two nutrient groups. That’s why I suggested the low-sugar veggies I was mentioning above. They can’t do too much harm but you have to stay focused and avoid consuming too great amounts.

As for the whole ketosis-ketoacidosis business, all I can say is that everyone’s body goes in ketosis at night, for example. If six hours have gone by and you haven’t eaten anything, it’s safe to say that you’ll be in ketosis when you wake up in the morning. Some people have taken this to a whole different level and have designed the so-called intermittent fasting method.

In a nutshell, this diet is safe for your kidney health as long as you have no chronic conditions that forbid you from starting it. Everything has to be done in moderation, so be sure to consume several types of low-sugar carbohydrates.

I also recommend reading: http://www.battlediabetes.com/articles/diabetes/what-is-the-difference-between-ketosis-and-ketoacidosis

The types of carbs you can eat when you’re preparing for a competition

Written by Teresa on February 22, 2017

Photo: BOB punching bag

Precompetition meals have to be prepared and designed by professionals, but I’ve learned some things over the years and that’s why I would like to share them with you. Depending on the physical activity that the athlete is going to engage in, he or she needs different numbers of calories.

Eating a precompetition meal should be done at least three to four hours prior to the actual event. This makes it possible for your body to digest the nutrients so as to avoid getting in the way of your performance. About 3 hours before, you have to eat a larger meal consisting of something that you consume on a regular basis. You don’t want to push your luck too much and have something like Indian food or any other spicy specialty unless you are well-accustomed to eating such heavy foods.

The meal should be high in both fluids and carbs, which is why I would suggest eating some rice, pasta, or vegetables. Unlike the other ones that you eat throughout your regular days, this meal has to be somewhat low in protein and fat because these two core nutrients can take as many as six hours to be processed and digested by the body. They can make you feel bloated, too, and we all know how unpleasant that is when you’re trying to get the best out of yourself.

As for the number of carbohydrates, it of course depends on your weight. If your weight is 130 pounds, you should eat about 236 grams of carbohydrates around four hours before the competition, and around half of this about two hours prior to the event.

Healthy carbohydrate sources are anything from a cup of cooked pasta, one large banana, grapefruit, apple, pineapple, and baked potatoes. Depending on the quantity, these foods can have about 30 grams of carbs.

Above all, you should try to stay away from foods such as candy bars, doughnuts, French fries, potato chips, and virtually any carbohydrate that has been fried or has a high fat content. Soda is another no go because it contains a lot of acid and might make you feel less comfortable when you’re trying to focus on your performance. High-fiber foods should also be avoided because they might lead to the accumulation of gas in your gut, which is pretty self-explanatory.

As for liquids, you can drink as much water as possible. Sports drinks are all right if they’re not carbonated. Smoothies are another alternative that you can rely on if you’re looking to combine the nutrients that you should have gotten from solid foods and the proper water intake that’s necessary before a competition. Drinking a lot of water can also help you shed some pounds before the event, but I wouldn’t recommend exaggerating in this sense.

I highly recommend reading this article: http://www.tandfonline.com/doi/pdf/10.1080/02640414.2011.585473

You Gotta Love this guy!

Written by Teresa on January 13, 2017

Odell Beckam – Amazing Highlights

Managing the gear requirements of our student athletes

Written by Teresa on December 19, 2016

Student athletes may find it hard to get the proper equipment depending on the sport they practice. Some are interested in paying as little money as possible, whereas others are looking to invest in something worth the while. Rumor has it that a high quality is synonymous with a high price. While I’m not here to argue with this statement, I’ve seen there are several exceptions. Say, for instance, that you’re looking to buy some shin guards for basketball, soccer, or baseball. Would you go to the first store that shows up in your way or would you rather spend several hours doing your own research online?

When you’re managing a team of athletes, it can be very hard to get all of the equipment at a price that doesn’t ruin your entire budget. In my experience, you have to combine the two methods I’ve mentioned earlier on. Go to stores and ask about discounts and whether the representatives are willing to offer you special prices just because you’re going to buy a dozen shin guards instead of just one. If they’re unwilling to do so, you’re best with the offers that you’ll find online.

The next thing I’d like to discuss is whether you should decide on a well-known brand or buy a cheap item from a relatively unknown one. I’ll give you another example. My son plays the guitar and, he was looking for a mini headstock tuner. He was initially considering purchasing one from D’Addario, a reputable company that’s been manufacturing strings and all sorts of gear destined for bass and guitar players. He wanted to order it from eBay because it was simpler for him at the time. Of course, the D’Addario unit was way more expensive than the others, so he had to mull over the matter for several days before actually making an order. In the end, he settled for a lower-priced item that did the same thing. What managed to convince him he should buy the cheaper version instead of invest in a high-end tuner? Well, the simple answer to this question is that he had a look at the reviews that other players had left for the item and for the seller. The reputation of this person was so impressive, and there were so many people speaking highly about the performance of the tuner that he didn’t have any second thoughts.

I apply the same principles when it comes to purchasing equipment for my student athletes. I spend a lot of time reading the user reviews, which might be a disadvantage, but it does manage to get me a better price.

What should student athletes eat in order to stay in shape and still get enough calories and healthy nutrients?

Written by Teresa on November 17, 2016

With the partnership of two prominent US sports nutrition member organizations namely, Sports, Cardiovascular and Wellness Nutrition (SCAN) and the Collegiate and Professional Sports Dietitians Association (CPSDA), an alliance was started with the NCAA Sport Science Institute (NCAA SSI) to ensure the delivery of relevant and timely education for student athletes of the NCAA, of which LSU is a member. This means we have more access to the most current and relevant nutrition-related research into practical fueling and recovery methodologies. At the LSU athletic department, we realize that for our athletes to maintain a healthy and strong athletic performance, they need more than just training practice and maintaining shape. Their bodies need support through proper nutrition, hydration and rest to help them consistently perform at peak levels.

For fuel

The food gets digested in the body when we consume a snack or meal, resulting in the absorption of nutrients. This is where the body derives energy to carry out essential functions as food is converted to burnable calories. Athletes need a variety of different food sources from which to get enough calories and thereby maximize athletic performance. Athletic activity tends to use up calories at a speedier rate compared to when the body is not doing physical activities. To ensure the right proportions of nutrients in the athlete’s body, there has to be a balanced consumption of proteins, carbohydrates and fats so athletes have the advantage when doing physical activity.

Carbohydrates are the most vital nutrient for optimal athletic performance due to how they provide the most efficient fuel usable for the production of energy. Moreover, the human body has glycogen storage that can be called forth when doing physical activity. Protein is needed for muscle rebuilding and repair especially after intense games or workouts. It also serves as a precursor for the production of the proper amino acids made available to the muscles during training. Athletes are encouraged to stay away from bad protein sources including bacon, fried chicken and cheeseburgers. Good protein sources include beans, fish, soy products such as tofu, turkey and chicken. Not all fats are bad. Some fats are actually good for the production of essential fatty acids and energy for the body.

Glow foods

Athletes need vitamins and minerals that help unleash the energy that food contains, for easy use as fuel by the body. They include vitamin D, calcium, fluoride and magnesium that keep the bones strong. Athletes should try taking daily supplements since they don’t get enough of those components from their food alone.

Keeping hydrated

Water, as the universal solvent, not only serves to keep the body cool but also helps flush toxins out of the various body systems. Although the human body comprises mostly water, a significant quantity of fluid is lost during sports activity, so athletes need to rehydrate properly and adequately for optimal body function. Dehydrated athletes lose their focus and feel unwell, with their reflexes slowed down significantly.