SportsGist Rules!

Sportsgist.com is very proud to introduce Steve Leo from the Parisi Speed School. Steve has an extensive background in athletic training and will be sportsgist.com’s resident strength and conditioning coach. He will be providing the type of information that any athlete who is serious about their game is going to want to have access to.

Steve has been training for 11 years, and an employee at Parisi’s for the past 10 years. He has been hired by Nike to conduct speed-testing camps through SAQ program . Steve was a three-sport varsity athlete at Hawthorne High School in Football, Wrestling (Captain, All-conference) and Baseball. He continued his education at Northeastern and William Paterson University in exercise Science Steve has ten years of experience coaching athletes including Head Coach of Saddle River Wrestling 4 years, Hawthorne High School Wrestling 3 Years, Bergen Catholic Wrestling 1 year, ASA Softball Coach 3 years, and MABL Baseball Coach 4 years. Steve continues playing competitive baseball in the North Jersey Men’s Adult Baseball League. Steve has Five years of experience in personal training of athletes including USA National Team Wrestling, Major and Minor League Baseball, Olympic Judo, NFL & Arena football players.

Certifications: Advanced Level Certified Personal Trainer from the National Academy of Sports Medicine (NASM), National Interscholastic Federation Coaches Association (NFICA-A.C.E.P program), Member of the National Strength and Conditioning Association, Rutgers S.A.F.E.T.Y Cerified Instructor and VIRTUS Certified (Protecting Gods Children).

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By: Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN

Think about how you would like to look and feel. Imagine yourself with a body that’s fit and firm, with just the right amount of muscle. Imagine the joy of having high strength and energy day in and day out.

            Keep those images in your mind’s eye. Those goals are not just for athletes and bodybuilders any more. The field of sports nutrition is light years from the dieting world, but it’s sports nutrition and strength training that makes athletes look and feel great. POWER EATING will show you how to achieve those goals by taking a few nips and tucks in one of the most important fitness factors of all-nutrition.

PRINCIPLES FOR BUILDING MUSCLE, GAINING ENERGY, LOSING FAT

These principles are the same ones I have advocated for world-class athletes, Olympic contenders, and recreational strength trainers for more than 15 years. Now you can do it too.

• 1. Eat enough calories

A key to feeling energized is to eat the right amount of calories to power your body for hard training. A lack of calories will definitely make you feel like a wet dishrag by the end of your workout. A diet that provides less than 1,600 calories, for example, generally does not contain all the vitamins and minerals you need to stay healthy, prevent disease, and  perform well. Very low-calorie diets followed for longer than two weeks can be hazardous to your health, and they do not provide the dietary reference intakes (DRIs) of enough of the nutrients needed for good health.

      Historically, the recommended dietary allowances (RDAs) were the national standard for the amount of carbohydrate, protein, fat, vitamins, and minerals we need in our diets to avoid deficiency diseases and to maintain growth and health. The DRIs were established to update the RDAs abased on more functional criteria rather than criteria based on deficiency diseases. Rather than focusing on avoiding disease, the DRIs focus on optimal performance both mentally and physically. But under certain conditions-stress, illness, malnutrition, and exercise-we may require a higher intake of certain nutrients. Studies have shown that athletes, in particular, may have to exceed the DRI of many nutrients. Some competitive bodybuilders have estimated their calorie intake to be greater than 6,000 calories a day during the off-season-roughly three times the DRI for the average person (2,000 calories a day for women and 2,700 calories a day for men).

      How much you need of each nutrient depends on a number of factors including your age and sex, how hard you train, and whether you are a competitive or recreational strength trainer, among other considerations. Calorie needs for an athlete trying to build strength and muscle can range from 19 to 24 or more calories per pound of body weight for men and 16 to 23 or more calories per pounds of body weight for women. If you are trying to lose fat, then calorie needs will vary.

Generally strength trainers need to eat more protein, more of the right kinds of carbohydrates, and more high performance fats. What’s more, they may be wise to supplement with a one-a-day style multivitamin-mineral supplement. If you are trying to gain muscle and lose body fat, eating enough calories and takin gin enough nutrients will make the difference between success failure.

• 2. Eat the carbohydrate you need.

It’s well known that most athletes, strength trainers, included, don’t eat enough carbohydrate, the primary fuel for the body. Most athletes eat diets in which only half the total daily calories come from carbohydrate, but if you want to build muscle you need to eat 2.1 to 3.2 grams of carbohydrate per pound of body weight per day. Men eat more than women. That’s more than half of your total daily calorie intake. Some athletes think that they should be following a low-carbohydrate diet because it promotes faster weight loss. The problem with these diets is that they deplete glycogen, the body’s storage form of carbohydrate. Once glycogen stores are emptied, the body starts burning protein from tissues, including muscle tissue, to meet its energy demands. You lose hard-earned muscle as a result.

      The real story on carbohydrate for weight control and muscle building is that you should select whole-food carbohydrate-natural, complex carbohydrate as close to its natural state as possible-instead of refined, processed carbohydrate. What’s the difference? A blueberry is a whole-food carbohydrate: a blueberry toaster muffin is a processed carbohydrate.

      One important reason why whole foods are better has to do with their high-fiber content.Fiber is the remnant of plant foods that remains undigested by the body. It’s what keeps your bowel movements regular. Fiber is also a proven fat fighter. Research shows that people who eat healthy high-fiber diets have smaller waistlines, and are able to better control their weight. The bottom line is that the right types of carbohydrate can help you manage your weight successfully. The only types of carbohydrate you should shy away from are sugars and highly processed foods. Even so, when used in a targeted way, sugars can be an athlete’s best friend by providing the right fuel at the right time. But without a plan, they can sabotage your goals.

• 3. Vary your diet

One of the biggest downfalls of traditional bodybuilding diets is the monotonous food choices. Little fruit, fewer vegetables, even less dairy, and little to no meat or eggs show up on their plates. Fruits and vegetables are packed with disease-fighting, health-building antioxidants and phytochemicals that make all the difference when you’re trying to gain energy and build muscle. Dairy products supply important nutrients like bone-building calcium and whey, the ideal muscle-building protein. Meat and eggs are important sources of vital minerals like iron and zinc, without which you’ll be jumping lower and running slower.

      Bodybuilders, however, do a lot of things right, especially during the training season. They eat several meals and snacks throughout the day-a practice that should be followed by everyone. In fact, you should be fueling your active body every two and a half to four hours. Carrying snacks with you from a wide variety of the food groups like nuts, fresh and dried fruit, mozzarella cheese sticks, yogurt, hard-boiled eggs, turkey jerky, soy nuts and crisps, are a great way to ensure variety in your diet all day long. Make meals representative of all the food groups by including fruits, vegetables, dairy, whole grains, beans, soy, eggs, fish, chicken, meats, nuts, nut butters and oils, olives and extra virgin olive oil, and avocados. Choose a variety of foods from within the food groups as well. Don’t just eat apples, eat apples, bananas, grapes, berries, peaches, nectarines, oranges, grapefruit, and all the wonderful variety of fruits available during the week and month. Keep the idea the same for vegetables, grains, protein foods and high performance fats.

• 4. Time and combine your food and nutrients

To achieve superb shape and maximum performance, forgo the usual approach of three meals a day. Active people must fuel themselves throughout the day, eating small meals and snacks every two and a half to four hours, preferable timed around their workout schedule As we’ll see, these meals don’t include just any type of food.

      When eating multiple meals, you always want to combine protein with carbohydrate and high performance fat. Examples would be a turkey sandwich, a whole-wheat bage with peanut butter, or an apple with nuts. Eating multiple meals also promotes variety in your diet and keeps your blood sugar levels even so that you avoid peaks and valley throughout the (a cycle that happens to promote fat storage).

      By including small amounts of protein in meals and snacks, you can control your appetite, feed your muscles more efficiently, and maintain muscle even when you’re trying to lose fat.  You also burn fat better because protein, as well as eating multiple small meals, has been shown to increase thermogenesis, the process b which your body converts ingested calories and stored fat into heat. Another advantage of multiple meals is mental performance. regular, timed meals help you think and process information more effectively, increase your attention span, and boost your mood.

      The bottom line is that small, frequent meals throughout the day are the best fat-burning, muscle-building strategy you can integrate into your lifestyle. It might be hard during the school day, but if you carry snacks in your backpack or book bag it will make all the difference in your performance on the field, and in the classroom.

• 5. Use a food plan

Any nutritional program aimed at losing body fat and building muscle should be based on a food plan that emphasizes lean protein, natural carbohydrate, and high performance fat. When you want to achieve great things, you have to have a plan, and stick with it. You, along with someone close to you, need to think about the four, four-letter words of nutrition: plan, shop, pack and cook. Without planning ahead, you leave yourself at the mercy of whatever is around when you’re hungry: fast food and vending machines. These will sabotage your results every time.

      Think about what you need to eat to fuel your body and your brain. Make a shopping list. Go shopping: read labels while you’re there to make sure that what you are buying is the real deal. Shop the perimeter of the supermarket where most of the fresh foods and only lightly processed foods (think bread, cheese) can be found. The closer you get to the center of the store, the more processed the foods become. Make sure to purchase foods that can be packed, and have packing supplies on hand to make your mornings efficient. Get involved with dinner decisions, and even recipe choices. It won’t be that long before you’ll have to be doing this for yourself in your own home. And you may have a positive influence on your whole family’s diet.

Table 1.           Power Eating^® Timing

Source for article:

Kleiner SM, Greenwood-Robinson M. Power Eating, Third Edition. Human Kinetics, Champaign, IL. 2007.

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  1. What does a Division 1 coach look for in an athlete?

One of the great things about our profession is that every coach looks for, sees, and needs different qualities to fit that coach and programs personality.  Speaking soccer specifically, there are generally four areas that I will try and focus on when looking for players to fit into our program and the environment created here at the University of Miami.

1.  Physical - I need to find players who will be able to match up against and along side the best women’s   soccer players in the country that play in the Atlantic Coast Conference and at the University of Miami.  Speed, quickness, size, strength all come into play.   Not everyone has to be the biggest and the strongest, but rather needs to be “special” in one or more of the areas.

Athletes who can come in fit and on top of their game from the start will have a much easier transition into the college game than those who have to spend the first year trying to get fit enough or those who tend to be injury prone.  Not amazingly lack of fitness and injuries go hand in hand.  

2.  Technical - Your ability with the ball.  Technical speed is so important to keep yourself on the field and to keep things connected during the run of the play.  First touch, finishing ability, driven, lofted, and bent services, and the ability to run at defenders 1v1 are all important among many others.

3.  Tactical - Being great in the technical areas doesn’t mean a thing if you don’t know how and when to apply it.  The game moves fast, both defensively and offensively, having an understanding of the game that keeps you and gets you in good spaces at great times can be heroic.  Watch and study the game as much as you can whether it be college, or professional.

4.  Psychological - I find there are few players who come into the Division I environment mentally tough enough for the challenge that lies ahead.  Coaches are so demanding on the athletes everyday, that it can become a burden to some.  On top of that there are psychological demands put on them in everyday by teammates and professors.  This is one reason I really think fitness tests and training 2-3 times a day can be important.   Sometimes even the most talented players are not mentally tough enough to get through it.

2. What should an athlete do in order to get a school to look at them?

The most important thing in getting a school of YOUR choice to see you play is to market yourself.  Write, email, call the coaching staff.  Let them know you are very interested in your school.  Be specific, don’t just call them coach.   I want a letter that reads:  Dear Coach Freeman, I am very interested in the University of Miami.  Too many times I get “Dear Coach, I am very interested in your school.”  That tells me you’re not really that interested if you can’t take the time to change the email or figure out my name.

Tell them where you will be playing next.  Every time you go to a tournament or have some type of showcase event send them an email, invite them to come see you play.

Next step would be to go see the school.  The way the recruiting process is going, most players make decisions by the end of their junior year in high school, so your going to need to be prepared to take some trips and see some schools. Getting on campus and putting a name with a face can be very important.  It also lets the coach know that you are very interested and that coach needs to figure out a way to see you play.  Camps are a great way to see the school, spend time with the coach, and allow them to see you play.  Find a good camp with lots of college coaches in attendance, that way you get looks by more than one school.

3. In your opinion, what should a player’s timeline entail in terms of the recruiting process? 

The Division I timeline has really moved up in the last couple years and the other divisions are not far behind.

Early Sophomore year - begin sending letters, emails to coaches.  Let them know you are out there.  Make a couple calls if you need to, but know that coaches are now watching players your age.  At this time coaches CANNOT write you or call you back with the exception of discussing camp.  Initiating the recruiting process with a sophomore in high school is an NCAA violation, the only exception would be if you are on campus on an unofficial visit.  College coaches could be calling your club or high school coach to let them know they are interested in you.  

Junior Year - Go on your visits.  If you can do it in the fall and see the college team play that will give you a good idea of the style of play the coach uses, you will get to know the players, and get a feel if you will fit into that environment.   But definitely by the spring of your Junior year you need to have taken the visits to the schools of your choice.   On your visits ask the tough questions.  “Do you see me playing right away?”  Ask about scholarship money, this usually gives you an idea about how interested they really are in you.  Ask the players about the coach.  Make sure their personality is similar with what you need.  If the coach is a yeller and screamer that may or may not be what you need.  When you have made your decision you will give the coach a “verbal commitment” meaning you will be attending that school.  The coach is committing scholarship money, a roster spot, whatever you discussed at that point and you are committing to attending the school.  This is NOT something that should be broken so take it seriously.  After September 1^st, college coaches can now write you via email or regular US Mail.  Take your SAT and register with the NCAA Clearinghouse. 

Senior Year - You’ve probably already made your decision.  So know you will go on your official (all expenses paid) visit to see a game and meet the team again.  After July 1^st preceding your Senior year, college coaches are allowed to call you once a week.  Apply for school during the summer before you Senior year.

For soccer, during the first week in February you will sign your National Letter of Intent, thus a binding contract you will be attending the school.  Coaches now have unlimited phone calls to you and can text message with you as well.

4. Does an athlete’s current position impact a coach’s decision on the recruiting process, or do you solely look at the individual player’s skill and ability to adapt to play different positions at the next level?

Again I think that varies with the coach and the program.  Most schools definitely look for specific positions to some degree.  We will keep a player’s current position in mind, however they may not be playing in the place that they will be best at the college level.  I like to find the best players we possibly can find and get, no matter what the system of play we use or what positions we need, and then fit the system of play around those players.  Good players are generally adaptable enough to play in different places.  Goalkeepers are the obvious exception to the rule. 

5. What is the importance of high school, club, and ODP?

For soccer high school is the least important of the three.  I still like that players play high school soccer if it is a safe environment for them.  High School soccer helps players develop a sense of pride for their school, and gives them something to rally around.  In HS you are also training everyday which with a few exceptions is going to help.

Club Soccer gets you out there, gets you seen by the colleges, and helps you develop as a soccer player year around.  Showcase tournaments, state and regional tournaments all attract hundreds of college coaches. 

ODP is a great thing for those kids who make it to the state team and beyond.  Making the regional team, or national pool gets you seen by the top programs across the country on a consistent basis.  However for those who don’t make a state team or pool, it could be a waste of time and money.  Also, some of the best players I have ever coached NEVER participated in ODP, so it is by no means an end all for those wanting to play in college. 

Whether its high school, club, or college do things with a level of commitment you are proud of. 

6. What can a player expect at the collegiate level?

Some of the hardest, most difficult times you could ever imagine in athletics made even more difficult by injuries, time spent on the bench, study hall, missed class time, and coaches who you personally feel are not trying to help you.  Some of the best friends you could ever imagine and then some, a sense of pride that makes me swell up with tears just thinking about it, shedding blood, sweat, and tears, for your teammates, your program, your coaches, your university, and most importantly yourself.  You will achieve things you never thought possible, meet people you will be close to for the rest of your life and graduate with a degree from a college you are proud of.  Student-Athletes who make it through all four years of college are some of the most mentally tough, strong, active, and most sought after graduates by employers.  They understand what it takes to get a step ahead of the rest of society and are willing to do what it takes to get there.

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - VICTORIOUS.”   (Vince Lombardi)

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