ATHLETIC STRENGTH AND POWER

Female Athlete Strength Training; ASAP Podcast with Kelly Howe

In today's podcast, join ASAP's Ed Cicale for an interview with Bowling Green State University Assistant Strength Coach Kelly Howe. She's in her third year at the Mid American Conference school and is now directing all of the women's sports training programs there. In addition to those duties, she also helps with other men's sports and is also doing more with nutrition education with the athletes.

To listen, just click on the ASAP PODCAST logo below.

 

All Rights Reserved  

Copyright 2008 ASAP~Athletic Strength And Power

blogpost and podcast by Ed Cicale

ASAP Interview: Dr Ted on Complex Carbohydrates

ASAP Director, Ted Lambrinides just returned from the Athletic Performance Center in Tampa, Florida and I wanted to track him down and talk "nutrition" before all of the holiday festivities begin. It seems that this is the time of year that a lot of us can venture off course a bit. However, a lot of the goodies that we tend to indulge in during this time of year are on the food pyramid....it's just that they're to be had in moderation.  So, enjoy that fudge....cheesecake.... or Krispy Kreme if you must. Just be sure to make the commitment to even harder training. And then, get back on track by taking a serious look at your present diet. For starters, here's list of Ted's suggested complex carbs. Are these foods on your shopping list?

Dr. Ted's  TOP FIVE COMPLEX CARBOHYDRATE FOODS

1. Whole Grain Breads;   whole wheat bread, multi-grain breads, rye and pumpernickel are a few examples.
2. Oatmeal: quality calories, packed with good nutrients, heart healthy, and edible in a variety of sources.
3. Barley and Rice and Starchy vegetables such as potatoes, butter beans, corn, sweet peas, lima beans and navy beans
4. Legumes....dried peas, beans and lentils
5. Fruit....especially the skins and edible seeds....and of course, nuts and seeds

All Rights Reserved    Copyright 2006 ASAP www.athleticstrengthandpower.com   article written by Ed Cicale

Bengal Running Back's Personal Chef Rhonda Clark to Share Recipes with ASAP

Shown in this Cincinnati Enquirer photograph by Micheal E. Keating, is Rhonda Clark. She's the personal chef of Cincinnati Bengal's star running back Rudi Johnson.

Here at ASAP Athletic Strength And Power, we're proud to announce that we'll be able to regularly post recipes by Rhonda Clark who was just recently featured in a Cincinnati Enquirer news story not to mention The USATODAY! Rhonda was also featured this past week on the Fox19 WXIX Morning TV Program. She's a professional chef who resides in Cincinnati, Ohio and has played an instrumental role in helping Rudi Johnson shed over 20 pounds and cut his body fat from 12 to 6 percent.   As we are all well aware, nutrition in sport is extremely important. Meal planning and then executing that plan can help athletes reach their body weight goals. Consequently, teams and players can improve their performances due to their diligence in the nutritional aspect.  Unfortunately, unless your lucky enough to be in the greater Cincinnati area and have access to Rhonda Clark's professional services, you'll have to settle for one of her recipes that we'll provide from time to time. 

Today's post features her Black Bean Soup recipe which we can't promise that, after eating you'll perform like Rudi Johnson, but we'll guarantee that you'll love this very lowfat soup that's high only in taste! Thanks Rhonda and Welcome Aboard!! And good luck Rudi!

Chef Rhonda Clark's  Black Bean Soup Recipe

2 tablespoons olive oil

1 medium onion, diced

2 cloves garlic, minced

2 ribs celery, diced

1 large carrot, diced

1 medium red bell pepper, diced

3 cups beef stock

12 ounces vegetable juice (such as V8)

2-15 ounce cans black beans, with their liquid

¼ teaspoon cayenne pepper

Salt and pepper to taste

Heat oil in heavy bottomed large saucepan or dutch oven.  Add onion, garlic, celery, carrot and bell pepper, and gently saute for about 10 minutes or until onions are translucent. 

Add stock and vegetable juice and bring to a boil.  Reduce heat and add beans and cayenne, stirring to make sure all ingredients are mixed well.  Cover and simmer for 45 minutes to an hour.  Season with salt and pepper as desired, and serve. 

If you are interested in contacting Rhonda Clark for her professional chef services through her "Flash in the Pan" company just click here: Flash in the Pan

Flash in the Pan Personal Chef Service

513-373-2060

personalchef.clark@yahoo.com

All Rights Reserved     Copyright 2006 ASAP www.athleticstrengthandpower.com              story by Ed Cicale

ASAP Advisory Board: Coach Ken Mannie on Weight Gain

                                                   

Let's face it, strength coaches, sport coaches and personal trainers are all at some point faced with the dilemma of getting weight on their athletes. Optimally, that weight should come from the acquisition of good, lean muscle mass as opposed to the build up of too much adipose (fat) tissue. So the athlete needs to work on diet and exercise.   Sounds easy enough, but for some athletes it is very difficult. There are different reasons...such as the way the body metabolizes energy, or the athlete just doesn't seem to have a clue of how to get it accomplished. Today, we're going to head up to East Lansing, Michigan (not really)to the campus of Michigan State University for some insight into this issue from the mind of Ken Mannie. He's been in the strength training and conditioning/coaching field for about 30 years or more and was also a linebacker at the University of Akron. He should know a little bit about weight gain in athletes....and he does. Accompanying today's post is a PDF download titled "The Growth Factor" Download the_growth_factor1.pdf  which was written by Coach Mannie, who also serves on the Advisory Board for ASAP: Athletic Strength And Power. It's your required reading if weight gain is of importance to you.

Until next time......Coach Cicale

Interview: Ted Lambrinides on Protein

       

We caught up with ASAP Program Director Ted Lambrinides today who was at the A.S.A.P. facility in Florida called  SPORTS and FIELD at Seven Oaks,  near Tampa. Today's questions for Ted were regarding protein. Here's what we found out....

Ted's TOP FIVE PROTEIN-BOOSTING FOODS

1. Lean Meats.... for example, turkey and chicken and lean cuts of beef and pork.       

2. Beans....and there are lots of varieties: pinto, kidney, black-eyed peas, black, navy, small red, garbanzo, cranberry, great northern,

3.Milk and Milk Products  

4. Peanut Butter 

5. Eggs

Question:What about the supplemental proteins? Like Whey Protein, for example?

Dr. Ted:

• Whey protein could be a good way to get additional protein into the body.
• It would be good addition to a fruit smoothie...and add flavor to them, too
• Good way to increase the protein count of an oatmeal breakfast
• Adds additional calories for those wishing to do so.

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