Tip Archive

Don’t wait until bed time! Stay hydrated by drinking throughout the day. This way your body can retain more fluid to help keep you energized and performing at your best. Try drinking every time you eat or setting an alarm on your phone as a reminder to drink every 2 hours....

Meal timing is one of the keys to high performance nutrition. Food = energy, so what you eat and how often you eat will have a direct impact on how well you perform. Instead of sticking to breakfast, lunch and dinner, try eating smaller meals or snacks every 2-4 hours throughout the day to maintain good energy levels. ...

Food first! Whole foods form the foundation for high performance nutrition. Making sure you have high quality, nutritious foods on your plate will allow you to perform at your best. Without a solid whole foods foundation in place, supplements won’t have an impact....

After moderate to intense exercise, do your best to keep moving to ‘cooldown’ – especially when in the heat. Most importantly, this mitigates rapid declines in blood pressure which may lead to dizziness or fainting (syncope). However, after very high-intensity exercise (sprints) and you’re exhausted to the point you don’t feel like you can move any more, at the very least lie down flat to help your body more effectively circulate blood....

Sleep quality and quantity have meaningful impacts on learning rate and performance. Coaches, ensure your athletes are adequately rested so that they can maximally benefit from technical training, and consider adapting your training schedule to allow for increased sleep....

Athletes aren’t the only ones who benefit from performance feedback. Coaches and managers should seek unbiased feedback from peers to enhance performance; or, perform a self-assessment by reviewing video and audio of your coaching performance to identify and monitor areas for improvement....

AAP carded athletes - did you know that your CAIP covers Massage Therapy?

Remo Bucci, our Registered Massage Therapist and Certified Sport Massage Therapist, is available on Thursdays 9am-3:30pm and Friday mornings 9am-11am. You can enquire with Danielle Gelineau, Manager of Athletes Services....

Massage is not always relaxing. There is a misunderstanding that Massage Therapy is relaxing for the athlete to recover from their training – this is not always the case! There can be some muscle imbalances, development of tightness in muscles and connective tissue, and development of hyperirritable spots in the muscle fibres called Trigger Points that can result from training.  At times a Sport Massage Therapist needs to apply firm pressure to resolve these issues which can lead to...

Four keys to consider when selecting performance tests and assessments are validity, reliability, responsiveness and feasibility. Great article for more info: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5215201/

The lighter and more clear your urine, the more hydrated you likely are. Urine that is darker yellow and amber in colour can be an indicator you’re dehydrated. Stay hydrated!...

Feedback is a powerful tool. Consider what, how, how much, and when to provide feedback as well as the athlete’s preferred learning style. ...

Motion is lotion. Even when you are sore the day after training, movement can help alleviate stiff and sore muscles.

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Getting a cold is often your body’s way of telling you to slow down, and that there has been an imbalance between loading and unloading. ...

Stressful life events can have an impact on the effectiveness of your strength training program. During periods of high stress like exam time, selection, or during family emergencies the adaptations that occur from strength training are less than during normal times. By being aware of this you can adjust your expectations for progress during these times so that you are not worried about how you are doing and creating more stress for yourself....

Strength training creates adaptations in both the muscular system and the nervous system. Adaptations in the muscular system, increased muscle size normally occur with higher numbers of sets and reps and low to moderate weights. Training with heavy weights (5 reps or less) tends to create nervous system adaptations, where you learn to use the muscle that you already have rather than build new muscle. In weight category and endurance sports this allows strength to increase without significant...

Many sport coaches and S&C coaches only look at the short term benefits of strength training on performance and injury prevention. For younger athletes, one of the goals of a strength and conditioning program is to prepare them for the next phase of their sport career. A survey of college strength and conditioning coaches (J Strength Cond Res 28(10): 2746-2753) suggests that many athletes are not physically prepared to make the jump from high school to college...

When possible, re-testing should be conducted at the same time of day as the original testing, with the same individual(s) conducting the tests....

The best time to measure your resting heart rate and blood pressure is in the morning before you start the day. That way, you can ensure you’re relaxed, stress free, and have refrained from food and caffeine!...

Looking for an easy and portable recovery snack? Try combining 2 tbsp chocolate milk powder with ¾ cup skim milk powder in a portable water bottle. Add in 500 ml cold water when you are ready to drink. Shake it up and enjoy! ...

Don’t be afraid of fibre! Fibre helps to manage blood sugars and keeps our bowels healthy. Choose whole grains, nuts/seeds, whole fruits and vegetables more often. Fibre can add stress to the gut, so it’s best to avoid fibre around training and give yourself a few hours to digest high fibre foods. ...

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