Strength, Conditioning, Nutrition, and Supplements

I have chosen to do a Highlands Games in May and I am going to share my prep plans: Nutrition Modified Vertical Diet: I will be using protein shakes on training days. Training days: Breakfast: Breakfast Burrito 4 eggs, 4 oz steak 1 large tortilla 4 oz Cheese 1/2 cup of Salsa Mid morning Met-Rx Size Up Lunch Monster Mash 8oz 90-10 ground beef 1 cup of rice 1/2 cup of chicken stock Plus 1 cup of peas & carrots Mid Afternoon  MyCookie Chocolate Chip  Post Workout Met-Rx Size Up Dinner  What ever the family is eating 1 hour prior to training for tendon health  1 cup of Jello 1 orange Non training days Breakfast: Breakfast Burrito 4 eggs, 4 oz steak 1 large tortilla 4 oz Cheese 1/2 cup of Salsa Lunch 8oz 90-10 ground beef 1 cup of rice 1/2 cup of chicken stock Plus 1 cup of peas & carrots Dinner  What ever the family is eating Working out weeks 1 & 2 Monday AM Ban

This comes almost right from the NSCA Strength and Conditioning Journal. The author gives a great table about pros and cons of different ways to pre-cool athletes: Mcneely, E. (2015). Practical Aspects of Precooling for Competition in the Heat.  Strength and Conditioning Journal, 37 (1), 69-73. doi:10.1519/ssc.0000000000000118 I like the idea of Ice Sluries (snow cone, Kona Ice, or a Slurpee) although there doesn't seem to be much research on power athletes using them. I would not try something new on a competition day instead try it out with practice.

1. Pro-hormones can alter the course of puberty and can render the athlete sterile by disrupting the hypothalamic-pituitary-gonadal axis.  There has been countless people who did Pro-hormones in their teens who now cannot have kids and have to go on hormone replacement therapy.  2. Pre Workout first they are loaded with caffeine and other stimulants. Caffeine over 400 mg an athlete looses a ton of salt which is very important for athletes health.  Also caffeine increases cortisol levels which is the stress hormone can cause the following: thin skin, susceptibility to bruising, high or increased blood pressure, susceptibility to infections, build-up of fat around the face, chest and abdomen, thinning of the limbs, osteoporosis (thinning of the bones) leading to bone fractures, particularly in the spine, fluid retention (oedema), and diabetes.  3. Branch Chain Amino Acids there is studies out there that cancer oxidize BCAA into glucose and will do that while it waits for you to

I have used this protocol when taking standardized tests.   I passed both my Certified Strength and Conditioning Specialist test and my composite social studies test using this protocol: The night before and every waking hour through the test: Ginkgo Biloba 120 mg starting after dinner every hour on the hour: https://www.medicalnewstoday.com/articles/263105.php Morning of the test: Breakfast high protein high fat meal ex eggs, sausage, avocados. https://bebrainfit.com/brain-foods-test-exam/   15 min to 30 minutes before test: Dark Chocolate https://www.sciencedirect.com/science/article/pii/S019566630700102X During the Test: Take peppermint candy every half hour you are testing. https://www.livestrong.com/article/520172-does-peppermint-candy-stimulate-the-brain/ Other things: Sleep get at least 9.5 hours of sleep the night before the test. https://valleysleepcenter.com/score-how-sleep-affects-standardized-testing/