ATHLETIC STRENGTH AND POWER

Sports Nutrition Book by Michele Macedonio,MS,RD: ASAP Approved

Coaches, athletes and anyone involved with doling out nutritional advice would certainly be enhancing their knowledge regarding sports nutrition by adding this new book to their personal library. The Athlete's Guide to Making Weight: Optimal Weight for Optimal Nutrition. It's up-to-date, it's informative and it's practical information. Therefore...it's ASAP~Athletic Strength And Power approved!This book was written by Michele Macedonio. She's an extremely knowledgeable professional who serves as the team dietitian for both the Cincinnati Reds (MLB) and the Cincinnati Bengals (NFL). She completed her Masters Degrees from one of the leading independent research universities in the United States.... Case Western Reserve. This book's co-author is Marie Dunford, also a registered dietitian.

Check out Michele's book up close here or by clicking on the book cover! Michele will be one of the speakers at NSCA Ohio Strength & Conditioning at The Ohio State University on May 22nd 2010.

All Rights Reserved   Copyright 2010 Athletic Strength And Power
blogpost by Ed Cicale

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ASAP Strength Training Podcast (Episode #58): Part One:The Skyline Chili "Crosstown Shootout"

Just click the ASAP Podcast Logo for the podcast on Strength Training for Basketball.... recorded "on location" at the Walnut Hills Skyline Chili parlor in Cincinnati, Ohio.

It's a Cincinnati Tradition.... Xavier Basketball.... Univ of Cincinnati Basketball... and when these two stalwarts face each other, it's called the "Skyline Crosstown Shootout". That brings up yet another tradition: Skyline Chili. So, what better place for.... a podcast? Yep, ASAP~Athletic Strength And Power convinced the Strength Coach of the Xavier Musketeers, Chris Rounds, and the Olympic Director for Strength Training at the University of Cincinnati, Dave Andrews to meet on "friendly" terms and discuss the training of collegiate basketball players.... "together...at last" so to speak, for a Crosstown Shootout on physical training.  And,of course, about the Skyline Chili Four-Way with Beans...high in protein and a good source of fiber!

Join ASAP Program Director Ted Lambrinides and ASAP Podcaster and host Ed Cicale for today's session on Strength Training and Conditioning for Basketball and how it's done at two big-time, storied basketball programs.

Part Two

Part Three

ASAP Director Ted Lambrinides is flanked on the left by Xavier Coach Chris Rounds and on the right by Cincinnati Coach Dave Andrews            All Rights Reserved

Copyright 2008 Athletic Strength And Power

blogpost and podcast by Ed Cicale

Lead in Music: "Somebody" Glenn Frey/ Joe Walsh, Eagles; The Long Road Out of Eden

 

Sports Nutrition for the Eyes... with Mark Bergmann M.D.

ASAP takes a look at the eyes today.... the eyes are something that we seem to take for granted...until something goes wrong. One thing that's for sure is that as we age, our eyes lose some of their capability year after year. Is there something that we can do to be proactive? Can we slow these effects down? We checked in with Dr Mark Bergmann of Eye Care Associates, located in Cincinnati, Ohio to get more information on this subject. Doctor Bergmann has plenty of interesting insight into ....well....sight. In fact, at a later date we'll also schedule him for a podcast interview. Mark Bergmann, M.D. specializes in Ophthalmology...the study of the eyes and all thing related to vision. He is known as an expert surgeon and specializes in the new Cataract "No Stitch" Surgery. He also does the new Lens Implant surgeries with the new ReZoom Lens. And, of course he has been doing the Lasik Surgeries for many years.  He's a graduate of St Xavier High School in Cincinnati, where he also was a competitive swimmer and is, of course, a huge St X football fan. Dr Bergmann has done several goodwill trips to Honduras, where he performed surgeries and checkups for impoverished people in Central America.

So, we thought that we'd examine something that is often overlooked....and that's Nutrition for Eyesight. Nutrition is very important for eyesight and of course, athleticism. Do you think Pete Rose, one of the great hitters of all time, would have gotten far without great vision. How about Joe Montana to Jerry Rice?  Both had incredible vision. Or the great fighter pilot, Chuck Yeager...he must have had super vision. Would Maria Sharapova be the great tennis star that she is without her sight? We probably take our eyesight for granted.  Here's what Dr Bergmann has suggested for maintaining and improving vision from a nutritional standpoint:

• Omega-3-fatty Acids.....find them abundant in tuna and salmon
• Blueberries
• Blackberries
• Raspberries
• Strawberries
• Grapes! Both green and red. In fact, he says that red grapes may be slightly more beneficial due to the fact that they contain more of the flavanoids that are found in the skin of the grape. However, he pointed out that the "final word" isn't out on that yet.
• Green Leafy Vegetables: Because they are high in antioxidants. The doctor mentioned spinach,collard greens, kale, mustard greens, kiwi fruit
• Orange-colored fruits and vegetables...like oranges and cantaloupes and sweet potatoes and, of course, carrots

Dr Bergmann stated that it's known that the more colorful the fruit and vegetable...the better and more nutritious it seems to be for us.

On the subject of cataracts, he said that several things can be factors that can lead to cataracts. Those being

• Diabetes
• Smoking
• Ultraviolet Sun Damage....that's occurred over a person's lifetime

ASAP Sports Nutrition Shopping Cart: Get Lean .... Laura's Lean

For twenty weeks straight, I have been using strictly Laura's Lean Beef products in all of my red meat category recipes. That's what's in my shopping cart. What a difference! The beef, in all the varieties, definitely changes the way you think and feel about beef. My kids and I really like the taste, and it's reassuring to know that the meats that we eat via Laura's Lean come from cattle never given antibiotics or growth hormones.

And protein? 21 grams per serving!! Try getting that much protein, and the essential fatty acids that come along with it, at your local GNC store for that price. If it's between the filet or the whey..... this is a no-brainer! The Laura's Lean filet mignon can be purchased at the meat counter of many grocery stores. If you're a steak lover.... this is the way to treat yourself.

It's also nice to know that the Laura's lean cattle are raised on a vegetarian diet of natural grasses and grains...never being fed any animal by-products. They also test the feed for pesticides and have strict standards for humane treatment. Also, no additives, fillers or artificial ingredients are used in their beef. So be sure to check out their Laura's website and her blog for further information on all of their products.

All Rights Reserved      Copyright 2007 www.athleticstrengthandpower.com  blogpost by Ed Cicale

   

The ASAP Sports Nutrition "Shopping" Cart: Barney Butter

 While reading my Columbus Dispatch a few Sunday's ago, I stumbled upon an article about almond butter. Knowing that almonds provide high quality protein, I took a closer look at the article. Keep in mind that the protein contained in these nuts possess high quality amino acids.  Besides being a good source of protein, almonds are also a good source of: fiber, phosphorus, potassium, copper, zinc and an excellent source of vitamin E...just to name a few. There's also some research that indicates that some of the aminos can lower the risk of coronary disease.

 

Enter Jennifer Barney and her new product appropriately named Barney Butter which hit many western state stores about a year ago (for us easterners, the online ordering option will have to make do for now).  I recently tasted....and tested the butter with some athletes and professionals and the consensus is that it is really good! It's lower in saturated fat than peanut butter and has it's own benefits. I tested both the crunchy and the smooth and I got to tell you....their both really good. Another great feature is that you don't have to stir it up.... Jennifer came up with a special way to solve that.

Furthermore,  another great idea that Jennifer utilizes is the squeezable packet. This may be as good as the butter itself! You can take this almond butter with you....it's great to go, and I know that I'll be suggesting this product to the coaches and athletes with whom I work. Great Taste....Great packet idea....High quality protein. Don't get me wrong, I'm not going to throw out my peanut butter, but now I have more variety for my shelves. Make room in your shopping cart for Barney Butter.

All Rights Reserved   Copyright 2007 www.athleticstrengthandpower.com blogpost written by Ed Cicale

The ASAP Sports Nutrition "Shopping Cart": Michigan State's Ken Mannie and his Super Foods

  In this segment of the ASAP~Sports Nutrition Shopping Cart, we'll head to familiar territory: East Lansing, Michigan. That's where Ken Mannie is located and he's the Head Strength and Conditioning Coach for the Michigan State Spartans.  Frequently, strength coaches are sought out for their advice on nutrition. Frankly, many of them lack the qualifications to be giving out quite important information to athletes. However, there are several notable coaches who really have a great knowledge base...and one of them is Ken Mannie. For that reason, let's take a look at what's in Coach Ken Mannie's shopping cart.

Super Foods for energy, recovery from hard exercise and a healthy lifestyle: If you're looking for a short list of healthy, energy producing, and recovery aiding foods that are easy to incorporate into the daily diet, LISTEN UP TROOPS!!!

• Sweet Potatoes: A real nutritional “all-star” that is literally one of the best veggies you can eat, try to incorporate this winner in your diet as often as possible. These babies are loaded with Vitamin C, carotenoids, potassium, and fiber. Some restaurants even offer them as a substitute for French Fries (a top-of-the-line artery clogger) and regular baked potatoes.
• Grape Tomatoes: Sweeter and firmer than other types of tomatoes, these bite-size treats are perfect for snacking, dipping, and plopping on salads. Packed with Vitamin C and Vitamin A, these little health nuggets also contain some fiber and those wonderful phytochemicals you hear so much about.
• Fat Free (Skim) or 1% Milk: Check it out: Calcium, loads of vitamins, and high-quality protein without all the fat; need I say more? Caution: Don’t be fooled by 2% milk, which still has a considerable amount of saturated fat in it.
• Blueberries: Rich in fiber, Vitamin C, and the highly sought-after antioxidant group, these little sweeties are great on cereal, in yogurt, on low-fat ice cream, or all by themselves.
• Wild Salmon (not the “farm-raised” variety that has higher levels of dioxin contaminants) One of our “heart healthy heroes,” wild salmon is chock-full of the good omega-3 fats, whose health benefits are continually being unearthed, and quality protein.
• Citrus Fruits: Juicy, great tasting, and oozing with Vitamin C, folic acid, and fiber, these are much healthier snacks than candy bars that are bloated with saturated fat.
• Pre-washed, Pre-cut Bags of Greens (Kale, Spinach, Hearts of Romaine, etc.) Convenient, ready-to-eat, and high in calcium, carotenoids, folate, potassium, fiber, and Vitamin C, toss them in a salad bowl, sprinkle some blueberries, grape tomatoes, green peppers, some salmon chunks, a light salad dressing, and your favorite nuts on top, and you’ve got a healthy meal in itself.

Thanks to Coach Ken Mannie for today's "Shopping Cart" segment. The only question to answer now is..... "Paper or Plastic?"

 

All Rights Reserved     Copyright 2007  www.athleticstrengthandpower.com blogpost by Ed Cicale.

Article contribution by Ken Mannie mannie@ath.msu.edu

The "ASAP Shopping Cart" Welcomes Rachel Clark, MS, RD, CSSD

ASAP~Athletic Strength And Power welcomes Rachel Clark from Purdue University.   Rachel Clark is a Board Certified Specialist in Sports Dietetics (C.S.S.D.) and she has been working with Boilermaker athletes through the Department of Intercollegiate Athletics at Purdue. Rachel, a Registered Dietician (R.D.), earned her Bachelor's Degree in Dietetics and Nutrition, Fitness and Health and she holds a Master of Science in Exercise and Sports Nutrition. Rachel will be a regular contributor to "The ASAP Shopping Cart" segment of the ASAP blogsite and we'll be sure to get her scheduled for a future podcast, too.

Peanut Butter should be in the athlete's shopping cart. It is:

Flavorful à Add it into smoothies – it’s particularly tasty with those that contain bananas and/or chocolate.  Spread it on whole grain bread (with or without honey or jelly), apples, or celery.  Stir it into hot oatmeal.  Or be adventurous and include it in pasta dishes as in traditional Thai cooking.

Low-cost à The cost of 2 tablespoons of peanut butter is roughly 15 to 20 cents… Compare that to the cost of a typical sports bar, which is often at least $1.50.

Filling à Studies show that peanuts have a high satiety value.  That is, a person feels satisfactorily full after eating this food.  This effect is, in part due to the presence of protein and fiber (as in a whole wheat bagel with peanut butter).  Some people worry that peanut butter is fattening, but despite peanuts’ energy density, studies show that those who eat peanuts compensate and do not overeat total daily calories. 

Health-enhancing à About 70% of the total fat in peanut is heart-healthy (unsaturated).  Peanut butter also contains fiber, vitamin E, niacin, magnesium, folate, and the antioxidant also found in red wine and red grapes, resveratrol. 

All Rights Reserved  Copyright 2007 www.athleticstrengthandpower.com   "ASAP~Athletic Strength And Power Shopping Cart" segment by Rachel Clark    Blogpost by Ed Cicale

The ASAP Shopping Cart.... Part 1

Today, ASAP Athletic Strength And Power will be launching a new segment called: "The Shopping Cart". Our panel of experts (Medical Doctors, PhD's, Registered Dieticians and long time coaches) will make suggestions and recommendations for you. All you have to do is head down to your local grocery store and fill the cart!

First things first....and that means Breakfast. When asked, many high school athletes admit that they skipped breakfast. For an athlete in training, this is no way to start the day. Many nutritionists consider breakfast as The Most Important Meal of the Day.

Today's "Shopping Cart" suggestions are:

• Cereals..... and Coach Ted Lambrinides suggests "any cereal that doesn't float in the milk.....The exception to that would be Cheerio's"
• More Cereals.....  Coach Ed Cicale recommends "old fashioned Quaker's Oats". This food will "stay with you". You won't get hungry and reach for unhealthy snacks during the mid-morning hours.

• Mark Bergmann M.D. (Eye Care Associates of Greater Cincinnati Inc.) makes sure to fill his shopping cart with berries. These are things that can be added to your breakfast cereals and morning menu. "Blackberries, strawberries, raspberries, and the super berry, in regards to antioxidants....the BLUBERRY" . "And, if blueberries are out of season....there's nothing wrong with the frozen variety" Blueberries, according to his research, are THE superfood of the berry group. Dr. Bergmann also suggests that red grapes should be in the cart.
  Interestingly, he stated that drinking large amounts of fruit juices may be contraindicated....reason being is that there is usually way too high of a sugar content. The body just has a rough time dealing with that much sugar.....besides the fact that it's not all that great for the teeth. However, Dr. Bergmann did recite a recent study done in England that found that the best of all of the fruit juices was Welch's Concord Grape Juice....So add that to the cart. In the study, orange juice and apple juice ranked very low!
  Doc recommends the adage of going for the real fruit itself...rather than the fruit juice.
  He also suggests putting eggs in the cart "because they are one of the most nutrient dense foods".

So, thanks Dr. Ted and Dr. Mark for the shopping tips for today.

All Rights Reserved  Copyright 2007 www.athleticstrengthandpower.com  blogpost by Ed Cicale