Training Programs

Attached are your active recovery and nutritional protocols for next week – please review each day’s notes and associated video links. Though the overall intensity and volume for the week is scaled back, keep in mind that these weeks are imperative when it comes to catapulting your overall health, wellness and physical performance.

Five Vitamins Necessary for High Levels of Performance

Calcium: Goal intake 1,000 mg
Benefits: Helps your muscles contract, assists in rebuilding the muscles post-exercise.
Sources: cheese, sesame seeds, tofu, almonds, dairy products, green leafy vegetables

Iron: Goal intake 18 mg
Benefits: Provides your muscles with much needed oxygen and red blood cells. Without it, your muscles become tired and become fatigued quickly.
Sources: potatoes, tuna, beef, dark green leafy greens

Vitamin C: Goal intake 60 mg
Benefits: In addition to being an anti-cold vitamin, it also helps with absorbing iron, as well as warding off nausea that can come from taking iron supplements.
Sources: broccoli, cauliflower, dark leafy greens, oranges, strawberries, bell peppers

B6 and B12: Goal intake B6 2mg; goal intake B12 6 mcg
Benefits: Commonly referred to as “energy vitamins”; these two vitamins working together produce the highest level of energy. Also known as a mood enhancer.
Sources: B6-potatoes, tuna, salmon, avocados, oats, beans and bananas
B12-tuna, eggs, yogurt, salmon, beef

Potassium: Goal intake 3,500 mg
Benefits: Conversion of blood sugar into glycogen to be utilized for energy and stay hydrated.
Sources; dark leafy greens, potatoes, papaya, tomatoes, almonds, avocados, dates

Understanding the importance of these key vitamins for optimum performance, another tool to help you Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“Character may be manifested in the great moments, but it is made in the small ones.”
-Phillips Brooks