Sports Nutrition 101

Just like a car needs fuel, the body needs food to keep it running. A balanced diet of carbohydrate, fat, and protein provides the body with the energy it needs for optimal performance. Adequate fluid intake is another key to successful performance.

Carbohydrate
• Recommended intake of 1.8-4.5 gm/lb of body weight
• Maintains blood glucose levels
• Replaces muscle glycogen

Fat
• Recommended intake of 20-30% of total energy intake
• Intake of less than 20% does not benefit performance
• High-fat diets not recommended

Protein
• Recommended intake of ~ 0.7- 0.9 gm/lb body weight
• Builds and repairs muscle tissue
• Helps boost immune system
• Helps to maintain lean body mass when losing weight

The Power of Water
• Transports glucose and oxygen to muscles
• Helps to prevent dehydration
• Regulates body temperature
• Aids in digestion of foods

Fluid Recommendations for Competition:

When to drink / Amount

2 hours before / 2 cups

10-20 minutes / before 1 cup

Every 10-15 min. during exercise / 1 cup

After / Drink 20 oz for every pound of weight lost to
optimally rehydrate.

Excellent source of fluids:

200,000 ACL Knee Injuries Occur Every Year in United States

According to the U.S. Product Safety Commission, nearly 200,000 ACL knee injuries are reported every year in the United States.

Women are between 2 - 8 times more likely to incur a serious knee injury through sports than men. Roughly 65,000 - 70,000 ACL reconstructive surgeries are performed each year in this country.

(Pictured: Team Xcelerate Alum Cassie Trosclair, former Auburn Tiger, current LSU Tiger)

As many as 70% of ACL-related injuries are considered preventable. Improper training techniques is cited as the primary reason for the mass increase in ACL injuries over the past number of years.

To combat this disastrous trend, Brad Taliancich of Team Xcelerate will be hosting several Summer clinics for St. Charles area young athletes during which he will showcase his proven speed, agility and strength techniques that have been used in the training programs of hundreds of young athletes both locally & nationally.

Attendees will learn proper acceleration and deceleration techniques, effective jump and landing mechanics as well as correct execution of basic and advanced strength training exercises such as squats.

Space will be limited.

Please contact Brad directly at 504-915-9716 for more information.

Look for Clinic information coming soon.