WEBVTT 00:00:09.839 --> 00:00:13.179 The mic is hot and the game is on. You're listening 00:00:13.179 --> 00:00:16.120 to News for the Nation podcast by Aces Nation, 00:00:16.359 --> 00:00:19.480 where we talk about nutrition, sports performance, 00:00:19.800 --> 00:00:22.820 the journey of a student athlete, and more. I'm 00:00:22.820 --> 00:00:27.839 Claire. I'm Zach. Time to level up. Welcome back 00:00:27.839 --> 00:00:30.760 sports fans. Today, special treat, we are giving 00:00:30.760 --> 00:00:33.420 you some case studies that are real about how 00:00:33.420 --> 00:00:35.539 to improve your performance through nutrition. 00:00:36.100 --> 00:00:39.869 Always, we got Claire Alvarez with us. ready 00:00:39.869 --> 00:00:43.109 to give you all the information you need. We 00:00:43.109 --> 00:00:45.829 got two different case studies today. Claire 00:00:45.829 --> 00:00:48.909 is going to share with us how she's helped athletes 00:00:48.909 --> 00:00:52.990 increase their weight or muscle mass. I mean, 00:00:52.990 --> 00:00:55.329 she's going to elaborate on that and then increase 00:00:55.329 --> 00:00:57.770 their performance, both of those through nutrition, 00:00:58.149 --> 00:01:01.450 which is highly important for all your performance 00:01:01.450 --> 00:01:04.170 recovery needs. And you need it to stay alive. 00:01:05.109 --> 00:01:08.700 So Claire, thanks for being here. Let's get right 00:01:08.700 --> 00:01:11.620 into it. Which one are we doing first? Let's 00:01:11.620 --> 00:01:15.099 talk about weight gain, muscle gain first. Let's 00:01:15.099 --> 00:01:19.560 talk about that. Yeah. So, I mean, depending 00:01:19.560 --> 00:01:22.719 on athlete's goals, there's going to be different 00:01:22.719 --> 00:01:25.280 tweaks. I would say the majority of what we're 00:01:25.280 --> 00:01:28.879 doing that's changing will be small tweaks in 00:01:28.879 --> 00:01:32.239 between goals, really looking at changing calories 00:01:32.239 --> 00:01:35.680 in a specific way. For younger athletes, I think 00:01:35.680 --> 00:01:38.840 a lot of what we're doing is just changing habits 00:01:38.840 --> 00:01:41.599 and giving them tips and tricks on how to do 00:01:41.599 --> 00:01:43.719 these things and accomplish these things without 00:01:43.719 --> 00:01:45.620 necessarily needing to like track their food 00:01:45.620 --> 00:01:48.760 or kind of be a little bit more diligent than 00:01:48.760 --> 00:01:51.819 I would maybe have adults be doing in similar 00:01:51.819 --> 00:01:57.489 situations. So. If we're talking about gaining 00:01:57.489 --> 00:02:01.390 weight, gaining muscle, I would say specifically 00:02:01.390 --> 00:02:04.250 if the majority of athletes are talking about 00:02:04.250 --> 00:02:06.030 gaining weight, they're typically talking about 00:02:06.030 --> 00:02:08.909 gaining muscle. There's a couple things that 00:02:08.909 --> 00:02:11.169 you want to keep in mind and there's a couple 00:02:11.169 --> 00:02:13.669 strategies that we can implement to kind of help 00:02:13.669 --> 00:02:17.840 make that better or easier, if you will. The 00:02:17.840 --> 00:02:19.699 first thing and probably the most important thing 00:02:19.699 --> 00:02:22.800 is to make sure you're eating in a caloric surplus. 00:02:23.439 --> 00:02:25.439 So essentially what that means and I think we've 00:02:25.439 --> 00:02:31.180 talked about a lot of these issues in our first 00:02:31.180 --> 00:02:34.659 podcast is just making sure you're eating more 00:02:34.659 --> 00:02:38.689 calories than what you're burning. This specific 00:02:38.689 --> 00:02:41.409 athlete that I'm thinking of is a multi sport 00:02:41.409 --> 00:02:44.930 athlete So they came to me and they were playing 00:02:44.930 --> 00:02:48.830 multiple sports Transitioning kind of between 00:02:48.830 --> 00:02:53.370 like basketball into baseball So school basketball 00:02:53.370 --> 00:02:55.550 was kind of winding down travel that baseball 00:02:55.550 --> 00:02:58.659 was winding up, but they were still doing both 00:02:58.659 --> 00:03:01.960 of these sports at the same time it just depending 00:03:01.960 --> 00:03:04.180 on the season depending on which one was more 00:03:04.180 --> 00:03:06.500 of the primary sport versus kind of the more 00:03:06.500 --> 00:03:10.719 backup or recreational sport. So even from switching 00:03:10.719 --> 00:03:14.639 to baseball from basketball regardless his energy 00:03:14.639 --> 00:03:17.900 needs or energy expenditure was pretty high. 00:03:20.219 --> 00:03:24.300 So primary goal was to build muscle gain weight 00:03:24.300 --> 00:03:28.129 and The first thing like I mentioned that you 00:03:28.129 --> 00:03:30.349 have to be doing in order to do that is to be 00:03:30.349 --> 00:03:32.530 in a caloric surplus. One of the biggest things 00:03:32.530 --> 00:03:36.430 that I see especially in younger athletes especially 00:03:36.430 --> 00:03:39.909 in multi -sport younger athletes make when they're 00:03:39.909 --> 00:03:42.889 trying to build muscle is not eating enough. 00:03:43.550 --> 00:03:46.210 So that's the first thing is not only do you 00:03:46.210 --> 00:03:48.210 need to eat enough to maintain your weight but 00:03:48.210 --> 00:03:49.870 you need to eat more than that so that you're 00:03:49.870 --> 00:03:51.949 able to actually build muscle and put weight 00:03:51.949 --> 00:03:58.930 on. So a couple ways that I like to help athletes 00:03:58.930 --> 00:04:01.610 especially younger athletes kind of make that 00:04:01.610 --> 00:04:04.909 transition from eating not enough to eating more 00:04:04.909 --> 00:04:08.030 and eating in that caloric surplus is starting 00:04:08.030 --> 00:04:11.770 with just what they're already eating and I'll 00:04:11.770 --> 00:04:14.689 assess it from an individual basis and I if I 00:04:14.689 --> 00:04:16.910 have to make suggestions on like swapping certain 00:04:16.910 --> 00:04:19.629 things or changing certain things out then we'll 00:04:19.629 --> 00:04:22.310 do that but The easiest thing to start with is 00:04:22.310 --> 00:04:24.769 just gradually increasing portion sizes of what 00:04:24.769 --> 00:04:27.170 they're already doing at every single meal. So 00:04:27.170 --> 00:04:29.230 breakfast, lunch and dinner. So for example, 00:04:29.750 --> 00:04:33.829 if let's say for breakfast they're eating like 00:04:33.829 --> 00:04:36.889 a piece of peanut butter toast with half a banana 00:04:36.889 --> 00:04:40.490 and two eggs, my first thought would be well 00:04:40.490 --> 00:04:44.029 let's increase that to two to three pieces of 00:04:44.029 --> 00:04:47.449 peanut butter toast. a couple more eggs maybe 00:04:47.449 --> 00:04:53.170 like four eggs and maybe we're adding some orange 00:04:53.170 --> 00:04:55.170 juice on the side so like something or a glass 00:04:55.170 --> 00:04:57.350 of milk on the side so something like that to 00:04:57.350 --> 00:04:59.569 where we're increasing what they're already doing 00:04:59.569 --> 00:05:02.990 it's not going to seem too crazy but over time 00:05:02.990 --> 00:05:06.750 we're adding to where that breakfast is maybe 00:05:06.750 --> 00:05:13.579 or that meal is maybe a third to her I would 00:05:13.579 --> 00:05:17.120 say two times more than what it already is. Okay. 00:05:17.699 --> 00:05:21.779 Oh, go ahead. So, um, breakfast, lunch or dinner 00:05:21.779 --> 00:05:26.120 doesn't matter to me. What, what do you see in 00:05:26.120 --> 00:05:29.060 those meals? Like in this situation where you're 00:05:29.060 --> 00:05:31.360 telling someone to increase their caloric intake 00:05:31.360 --> 00:05:34.600 a little bit at a time, like what, in your experience, 00:05:34.680 --> 00:05:37.540 what is one of the first areas that they go for 00:05:37.540 --> 00:05:40.319 first, right? So you gave us a breakfast, um, 00:05:40.319 --> 00:05:45.430 example, um, What would a typical younger athlete, 00:05:45.529 --> 00:05:47.970 what would you say that they're more likely to 00:05:47.970 --> 00:05:50.189 go for first? Is it the peanut butter toast? 00:05:50.430 --> 00:05:52.910 Is it extra egg? Which one of those are they 00:05:52.910 --> 00:05:57.889 more likely to add first? It depends on the athlete. 00:05:58.490 --> 00:06:03.329 I've had some that prefer to add eggs. I've had 00:06:03.329 --> 00:06:06.420 some that maybe... Are not as hungry in the morning 00:06:06.420 --> 00:06:08.360 or they're a little bit nauseous in the morning 00:06:08.360 --> 00:06:10.000 they're not used to eating a bigger breakfast 00:06:10.000 --> 00:06:11.980 in the morning so maybe we'll add a glass of 00:06:11.980 --> 00:06:14.199 milk or a glass of orange juice to just make. 00:06:14.600 --> 00:06:16.639 The volume a little bit lower but still kind 00:06:16.639 --> 00:06:20.279 of getting some extra calories so it depends 00:06:20.279 --> 00:06:23.480 i would say i gave breakfast is an example because 00:06:23.480 --> 00:06:26.040 usually. younger athletes are not eating enough 00:06:26.040 --> 00:06:29.600 at breakfast. So that's usually a place where 00:06:29.600 --> 00:06:32.160 we can kind of afford some extra room and extra 00:06:32.160 --> 00:06:34.819 calories. I would say where they're more willing 00:06:34.819 --> 00:06:37.579 to add or increase portions is lunch and dinner. 00:06:37.839 --> 00:06:39.800 Just because they're more hungry, it's a little 00:06:39.800 --> 00:06:42.879 bit easier. But sometimes my concern with those 00:06:42.879 --> 00:06:44.800 athletes, especially multi -sport athletes, if 00:06:44.800 --> 00:06:47.519 they're practicing up until eight, nine o 'clock 00:06:47.519 --> 00:06:49.600 at night. I don't necessarily want them eating 00:06:49.600 --> 00:06:52.000 a very large dinner right before bed because 00:06:52.000 --> 00:06:54.420 that can impact their sleep or that could potentially 00:06:54.420 --> 00:06:57.639 impact GI stuff or not feeling hungry the next 00:06:57.639 --> 00:07:00.779 day. So it kind of is a catch -22 and it really 00:07:00.779 --> 00:07:03.060 just depends on the athlete and their schedule 00:07:03.060 --> 00:07:07.199 and what their body can handle. Okay, back to 00:07:07.199 --> 00:07:10.860 the case study. But good question. So that was 00:07:10.860 --> 00:07:14.620 the first thing we did is just slowly and gradually 00:07:14.620 --> 00:07:17.959 start to increase portion sizes. So for this 00:07:17.959 --> 00:07:20.300 kid specifically, he was able to implement a 00:07:20.300 --> 00:07:23.939 larger breakfast. And that really helped him 00:07:23.939 --> 00:07:25.939 just to kind of start the day with a little bit 00:07:25.939 --> 00:07:29.639 more. Kind of similar to gradually increasing 00:07:29.639 --> 00:07:31.980 portion sizes would be just to eat frequently 00:07:31.980 --> 00:07:33.939 throughout the day. So I mentioned three meals. 00:07:34.279 --> 00:07:36.439 That's like the bare minimum. We need to be eating 00:07:36.439 --> 00:07:40.069 three meals. Realistically, and I know this is 00:07:40.069 --> 00:07:41.970 harder during the school year than it is during 00:07:41.970 --> 00:07:44.029 summer, we want to be eating every two to three 00:07:44.029 --> 00:07:47.129 hours. So typically for athletes that would mean 00:07:47.129 --> 00:07:50.670 eating three meals and probably at least three 00:07:50.670 --> 00:07:53.470 snacks if we're adding like pre and post workout 00:07:53.470 --> 00:07:56.310 snacks in there, intro workout snacks, and maybe 00:07:56.310 --> 00:07:59.050 closer to six to eight snacks depending on how 00:07:59.050 --> 00:08:02.610 we're breaking that up. So really want to eat 00:08:02.610 --> 00:08:05.579 frequently and kind of take advantage of the 00:08:05.579 --> 00:08:08.199 time that you have throughout the day and optimizing 00:08:08.199 --> 00:08:12.040 those windows to get in the probably what is 00:08:12.040 --> 00:08:13.939 a pretty large amount of calories that they need 00:08:13.939 --> 00:08:19.279 to get in to be in a surplus. For this specific 00:08:19.279 --> 00:08:24.000 example, this was right at the tail end of school. 00:08:24.139 --> 00:08:26.019 We definitely had a harder time getting snacks 00:08:26.019 --> 00:08:28.459 in. Again, depending on the school, depending 00:08:28.459 --> 00:08:30.399 on teachers and classes, sometimes they don't 00:08:30.399 --> 00:08:32.539 allow snacks. That made it a little bit difficult. 00:08:32.580 --> 00:08:36.629 We tried to get around that by maybe adding electrolytes 00:08:36.629 --> 00:08:39.230 or something to water that had some carbohydrates 00:08:39.230 --> 00:08:42.309 in it. So just trying to do things where we could. 00:08:42.470 --> 00:08:45.110 But during summer, the schedule shifted to where 00:08:45.110 --> 00:08:50.269 it was breakfast, morning snack, lunch, pre -practice 00:08:50.269 --> 00:08:53.789 snack, post -practice snack, pre -practice snack, 00:08:54.190 --> 00:08:58.690 dinner, bedtime snack. So we were pretty structured 00:08:58.690 --> 00:09:02.190 in that schedule. Because of that that allowed 00:09:02.190 --> 00:09:05.509 us to make sure that he was getting all the calories 00:09:05.509 --> 00:09:08.389 that he needed throughout the day Yeah, what 00:09:08.389 --> 00:09:10.269 what's the deal with that? Anyway with school 00:09:10.269 --> 00:09:13.169 not a lot of schools not allowing you to have 00:09:13.169 --> 00:09:17.669 snacks Yeah I'm trying to think of what mine 00:09:17.669 --> 00:09:19.549 did and I honestly can't remember. I think it 00:09:19.549 --> 00:09:22.250 just depended on the teacher Sometimes they were 00:09:22.250 --> 00:09:24.110 they were nice about it. And if you were like, 00:09:24.309 --> 00:09:27.980 hey listen I'm an athlete, I'm starving, I need 00:09:27.980 --> 00:09:30.539 to eat something or whatever, they would be a 00:09:30.539 --> 00:09:33.340 little bit more willing. But I just remember 00:09:33.340 --> 00:09:35.480 some teachers were like, nope, no food, you can't 00:09:35.480 --> 00:09:39.159 have food. So like, how do we go from little 00:09:39.159 --> 00:09:42.159 toddlers, you know, or like little kids going 00:09:42.159 --> 00:09:44.460 to school and they get snacks throughout the 00:09:44.460 --> 00:09:47.840 day plus the meal, right? And now like you're 00:09:47.840 --> 00:09:50.539 older, you can't you can't have any more food. 00:09:51.360 --> 00:09:54.519 And to me, it makes Zero sense because a lot 00:09:54.519 --> 00:09:56.840 i mean a lot of kids are in sports i mean they 00:09:56.840 --> 00:09:58.940 maybe get i know we had a gap in between the 00:09:58.940 --> 00:10:00.460 end of school and practice i think it was like 00:10:00.460 --> 00:10:05.019 an hour so we could eat a snack there but i mean 00:10:05.019 --> 00:10:07.200 the lunch schedule is also messed up i mean some 00:10:07.200 --> 00:10:10.039 kids eat lunch at 10 a .m. so then they're eating 00:10:10.039 --> 00:10:13.340 again until three four o 'clock like that's pretty 00:10:13.340 --> 00:10:20.139 crazy so and i would think that. You know this 00:10:20.139 --> 00:10:23.519 idea that from a concentration perspective and 00:10:23.519 --> 00:10:26.320 I think just the amount of kids that have trouble 00:10:26.320 --> 00:10:29.139 concentrating during school You would see such 00:10:29.139 --> 00:10:31.600 a large improvement if they were able to have 00:10:31.600 --> 00:10:34.779 a snack Yeah, and to be noted on the opposite 00:10:34.779 --> 00:10:38.159 of the example that you give some kids have to 00:10:38.159 --> 00:10:41.539 start school at like 7 38 o 'clock, but their 00:10:41.539 --> 00:10:44.419 lunch because of how the school said is set up 00:10:44.419 --> 00:10:48.190 may not eat till like 132 so They've got that 00:10:48.190 --> 00:10:52.470 long period of like, hey, I'm not able to eat 00:10:52.470 --> 00:10:55.190 after having breakfast. And some kids don't even 00:10:55.190 --> 00:11:00.570 have breakfast. Right. Yeah. So it's crazy. But 00:11:00.570 --> 00:11:04.330 it is crazy. So it's hard. But I will say there 00:11:04.330 --> 00:11:06.789 are some I've had some athletes that I've worked 00:11:06.789 --> 00:11:08.590 with where they're like, yeah, teachers don't 00:11:08.590 --> 00:11:10.690 care. Cool. Whatever you need me to bring, I'll 00:11:10.690 --> 00:11:13.779 bring. sometimes we run into more issues, but 00:11:13.779 --> 00:11:16.379 sometimes it's nice to make some of these changes. 00:11:17.299 --> 00:11:20.519 Definitely. Something else that we incorporated 00:11:20.519 --> 00:11:24.399 were smoothies. Smoothies are a really helpful 00:11:24.399 --> 00:11:27.799 strategy with weight gain and muscle gain just 00:11:27.799 --> 00:11:32.259 because they're easier to digest and get down 00:11:32.259 --> 00:11:34.299 because they're liquid and you can pack a lot 00:11:34.299 --> 00:11:40.440 of calories in them. I remember When I was in 00:11:40.440 --> 00:11:42.539 collegiate football and we were making smoothies, 00:11:43.340 --> 00:11:46.220 we would put all sorts of stuff in there, avocado, 00:11:46.700 --> 00:11:51.659 coconut oil, using whole milk or coconut milk. 00:11:51.759 --> 00:11:54.299 So just trying to get as many calories as you 00:11:54.299 --> 00:11:57.379 can in that one thing because you can control 00:11:57.379 --> 00:12:00.039 that for them. So if you feel like, hey, you're 00:12:00.039 --> 00:12:01.919 getting... I know they're getting at least a 00:12:01.919 --> 00:12:04.620 thousand calories in today because I provided 00:12:04.620 --> 00:12:07.200 them with this. Great. And for the most part, 00:12:07.360 --> 00:12:10.820 those calories are nutritious and from whole 00:12:10.820 --> 00:12:14.759 food sources. So that's also a win in our book. 00:12:15.460 --> 00:12:18.700 So that's a really big one is just utilizing 00:12:18.700 --> 00:12:22.860 those, whether it's post -workout or for a snack 00:12:22.860 --> 00:12:24.679 throughout the day, like I said, especially with 00:12:24.679 --> 00:12:31.230 summer here. So some Ways that we can look at 00:12:31.230 --> 00:12:33.450 adding really nutrient dense but high calorie 00:12:33.450 --> 00:12:36.190 foods Into smoothies are things like I mentioned 00:12:36.190 --> 00:12:39.769 like instead of using like almond milk or oat 00:12:39.769 --> 00:12:42.950 milk using canned coconut milk, which half a 00:12:42.950 --> 00:12:49.470 cup is like 240 250 calories using frozen avocado. 00:12:49.470 --> 00:12:53.259 So putting that in there and With half of a large 00:12:53.259 --> 00:12:57.039 avocado you get like 150 calories. Peanut butter 00:12:57.039 --> 00:13:01.460 or almond butter using nut butter in it. Trying 00:13:01.460 --> 00:13:05.139 to put lots of fruit in it or using fruit juice 00:13:05.139 --> 00:13:07.340 and fruit so we're getting some more calories. 00:13:07.879 --> 00:13:11.580 So just trying to use that to your advantage 00:13:11.580 --> 00:13:14.179 and like I mentioned you can have a smoothie 00:13:14.179 --> 00:13:17.659 that's upwards of like 800 to 1000 calories if 00:13:17.659 --> 00:13:20.059 you really struggle to get enough in throughout 00:13:20.059 --> 00:13:24.240 the day. Yeah, I know. That's a sneaky way to 00:13:24.240 --> 00:13:27.200 get vegetables in if you don't really like them, 00:13:27.460 --> 00:13:30.299 because you only like fruit and peanut butter 00:13:30.299 --> 00:13:32.600 and milk or whatever, you know, what have you. 00:13:33.120 --> 00:13:35.600 But yeah, you're right. You could load so much 00:13:35.600 --> 00:13:39.159 stuff, so many nutrients into the shake. And 00:13:39.159 --> 00:13:40.759 a lot of people, if it tastes good, they'll be 00:13:40.759 --> 00:13:42.980 like, yep, that's me right there. I love it. 00:13:43.000 --> 00:13:46.019 Yeah. Look, I remember there were... times you 00:13:46.019 --> 00:13:48.779 put granola bars in there, granola bars, cereal, 00:13:48.960 --> 00:13:51.980 you can do that, or oats. Oats is another really 00:13:51.980 --> 00:13:56.860 easy way to add calories to smoothies, which 00:13:56.860 --> 00:14:00.919 is helpful. So that's just another way. Yeah. 00:14:01.480 --> 00:14:05.299 Okay, so before you get to the very end of the 00:14:05.299 --> 00:14:12.080 results portion here, how did you do your initial 00:14:12.080 --> 00:14:15.019 baseline type of thing? Was it just body weight? 00:14:15.129 --> 00:14:19.590 Were you able to get any type of fat -free mass 00:14:19.590 --> 00:14:23.950 or muscle mass readings on this person? How did 00:14:23.950 --> 00:14:28.929 that initial evaluation go? Yeah. So because 00:14:28.929 --> 00:14:31.649 it was a younger athlete, just weight, we just 00:14:31.649 --> 00:14:36.850 had weight, but I always like to go off of performance, 00:14:37.090 --> 00:14:39.070 energy levels, how they're feeling. So kind of 00:14:39.070 --> 00:14:42.379 some of those like non -scale. markers of progress 00:14:42.379 --> 00:14:46.059 as well, feelings of fullness, any like nausea, 00:14:46.860 --> 00:14:50.360 so things like that. But typically, if I am to 00:14:50.360 --> 00:14:54.279 get any body composition type baseline data, 00:14:54.340 --> 00:14:58.120 it's in older athletes or adults. This athlete 00:14:58.120 --> 00:15:03.480 was, I think, 13 or 14. So we didn't have access 00:15:03.480 --> 00:15:07.279 to it. So recap here, we got a multi -sport athlete 00:15:07.279 --> 00:15:11.870 trying to gain weight, gain some muscle. You 00:15:11.870 --> 00:15:15.669 went from adding a little bit more to each meal, 00:15:16.009 --> 00:15:19.809 encouraging the snacks throughout the day just 00:15:19.809 --> 00:15:23.149 to keep that caloric surplus. What was the result 00:15:23.149 --> 00:15:29.389 for this person? Yeah. So after increasing all 00:15:29.389 --> 00:15:31.649 of those things and incorporating them consistently, 00:15:32.269 --> 00:15:35.919 he was able to reach his goal weight of 10 pounds 00:15:35.919 --> 00:15:40.000 of adding 10 pounds. His body comp did change 00:15:40.000 --> 00:15:44.019 just from an aesthetic point of view. So he noticed 00:15:44.019 --> 00:15:47.159 it. He noticed his strength going up in training 00:15:47.159 --> 00:15:49.580 sessions, noticed energy improving, performance 00:15:49.580 --> 00:15:52.039 improved. So while we didn't necessarily have 00:15:52.039 --> 00:15:55.320 numbers to tell us from a body count perspective, 00:15:55.740 --> 00:15:58.820 there was some anecdotal data to help kind of 00:15:58.820 --> 00:16:01.320 just drive the point that we were able to increase 00:16:01.320 --> 00:16:07.299 muscle mass. how much I have no idea, but I think 00:16:07.299 --> 00:16:11.360 it's safe to say that while reaching that target 00:16:11.360 --> 00:16:13.840 number, the majority of that was probably muscle 00:16:13.840 --> 00:16:16.220 with a little bit of body fat increase in there 00:16:16.220 --> 00:16:20.100 too. Right. Which is not a bad thing for someone 00:16:20.100 --> 00:16:22.759 who's a younger multi -sport athlete to have 00:16:22.759 --> 00:16:27.779 a little more. It's not a bad thing. So what 00:16:27.779 --> 00:16:32.039 was the timeframe for this 10 pounds? This was 00:16:32.039 --> 00:16:35.580 two months. Okay, hey, that's pretty good. That's 00:16:35.580 --> 00:16:38.039 pretty good. And I will say a lot of the times, 00:16:38.899 --> 00:16:41.399 especially in the initial week or two, we'll 00:16:41.399 --> 00:16:43.759 see like a quite, not quite a large jump, but 00:16:43.759 --> 00:16:45.820 usually a larger jump because if we're increasing 00:16:45.820 --> 00:16:49.519 carbohydrates significantly, we're able to add 00:16:49.519 --> 00:16:52.419 more water or we're able to hone in on hydration. 00:16:52.980 --> 00:16:55.220 typically water weight is going to increase. 00:16:55.240 --> 00:16:58.059 So we'll see like a jump on the scale. But after 00:16:58.059 --> 00:17:01.320 that, he was able to primarily or consistently 00:17:01.320 --> 00:17:04.019 increase by somewhere between like a pound to 00:17:04.019 --> 00:17:06.200 pounds per week, which is which is kind of what 00:17:06.200 --> 00:17:10.640 we're looking for. Wow. Aces Nation is a team 00:17:10.640 --> 00:17:13.220 of former college athletes and coaches on a mission 00:17:13.220 --> 00:17:15.859 to improve the sports culture experience and 00:17:15.859 --> 00:17:19.039 change today's expectations. We do this by helping 00:17:19.039 --> 00:17:21.680 every player maximize their athletic potential. 00:17:21.829 --> 00:17:24.269 with professional programs to improve strength, 00:17:24.650 --> 00:17:27.670 speed, nutrition, and mental toughness, and by 00:17:27.670 --> 00:17:30.309 using sports to create a direct pathway to college 00:17:30.309 --> 00:17:32.849 with a guaranteed college scholarship program 00:17:32.849 --> 00:17:36.490 for all student -athletes. Visit acesnation .org 00:17:36.490 --> 00:17:39.210 to learn more and schedule a demo. Let's go! 00:17:40.089 --> 00:17:42.470 Wow, that's a pretty good deal, Claire. Also 00:17:42.470 --> 00:17:45.269 sounds like a pretty committed student -athlete 00:17:45.269 --> 00:17:48.000 right there. to be able to have those results 00:17:48.000 --> 00:17:51.140 and make those changes around class and then 00:17:51.140 --> 00:17:54.180 really take advantage of the schedule set when 00:17:54.180 --> 00:17:57.779 you get to summertime. So good information there. 00:17:58.160 --> 00:18:00.920 Now, let's move to the performance one. Okay. 00:18:00.920 --> 00:18:04.359 So this is not weight based. This is a whole 00:18:04.359 --> 00:18:08.880 different set of goals. What were the goals going 00:18:08.880 --> 00:18:13.519 into it? Yeah. So typically the performance goals, 00:18:14.400 --> 00:18:17.099 that I see in younger athletes are just wanting 00:18:17.099 --> 00:18:20.480 to get better. I feel like when you press for 00:18:20.480 --> 00:18:22.980 that, they're like, faster, stronger, just better. 00:18:23.119 --> 00:18:27.920 And you're like, great, okay, got it. So that's 00:18:27.920 --> 00:18:30.380 essentially what this athlete, she was just looking 00:18:30.380 --> 00:18:35.720 to, she was a track runner. So mid to long distance, 00:18:35.839 --> 00:18:41.619 so like 800 to mile, maybe two mile. So just 00:18:41.619 --> 00:18:44.519 looking to improve times, get faster, feel like 00:18:44.519 --> 00:18:47.480 she had more energy and not bonk during races 00:18:47.480 --> 00:18:53.700 or like hit a wall during races. And I noticed 00:18:53.700 --> 00:18:56.400 a similar trend with a lot of these like performance 00:18:56.400 --> 00:18:58.559 athletes and it's similar to the weight gain 00:18:58.559 --> 00:19:00.240 athletes in the sense that they're not eating 00:19:00.240 --> 00:19:04.180 enough. However, a lot of times with and it's 00:19:04.180 --> 00:19:07.380 not. All of the case, but I do have a lot of 00:19:07.380 --> 00:19:09.059 athletes that will come in and they are eating 00:19:09.059 --> 00:19:11.519 relatively well in terms of like what their meals 00:19:11.519 --> 00:19:16.619 are composed of. But the issue is the timing 00:19:16.619 --> 00:19:18.740 of their meals and that's what I see the timing 00:19:18.740 --> 00:19:21.779 of their meals or the timing around their workouts 00:19:21.779 --> 00:19:26.359 that I notice is very off and that makes sense 00:19:26.359 --> 00:19:30.119 because we're not taught that and most most athletes 00:19:30.119 --> 00:19:33.710 aren't taught until. College if they're lucky. 00:19:35.250 --> 00:19:37.569 And so usually what I'm seeing is similar with 00:19:37.569 --> 00:19:39.910 like the school pattern, but you know, like may 00:19:39.910 --> 00:19:41.950 or may not be eating breakfast. If we are eating 00:19:41.950 --> 00:19:44.549 breakfast is probably pretty small on the go. 00:19:44.710 --> 00:19:47.970 Lunch is probably pretty big after school before 00:19:47.970 --> 00:19:50.630 practice might be eating a snack might not, but 00:19:50.630 --> 00:19:53.069 a lot of times what I'll see is like a really 00:19:53.069 --> 00:19:56.529 high protein snack before practice or something 00:19:56.529 --> 00:19:58.430 like that. Get home, eat dinner, and then go 00:19:58.430 --> 00:20:03.339 to bed so. A couple problems with that and I'll 00:20:03.339 --> 00:20:06.519 start with the first one is if you're not eating 00:20:06.519 --> 00:20:11.839 a high carbohydrate snack before practice, you're 00:20:11.839 --> 00:20:14.599 probably going to be low energy. Aside from the 00:20:14.599 --> 00:20:18.440 fact if you don't have adequate energy intake 00:20:18.440 --> 00:20:21.480 throughout the day at a minimum. So that was 00:20:21.480 --> 00:20:24.039 the first thing that we changed was her nutrition 00:20:24.039 --> 00:20:27.869 around practice. So instead of eating like a 00:20:27.869 --> 00:20:32.210 protein bar or trail mix or a cheese stick before 00:20:32.210 --> 00:20:35.329 practice, we were eating like half a peanut butter 00:20:35.329 --> 00:20:38.809 and jelly or we were eating like pretzels with 00:20:38.809 --> 00:20:42.069 maybe a little bit of peanut butter. Yeah. So 00:20:42.069 --> 00:20:44.490 what you're saying there is like you went from 00:20:44.490 --> 00:20:49.069 a higher fat snack with more protein content 00:20:49.069 --> 00:20:52.890 to more carbohydrate focused right before going 00:20:52.890 --> 00:20:55.980 into practice. Yes. So that's what we focused 00:20:55.980 --> 00:21:00.799 on. Something else that is interesting that I 00:21:00.799 --> 00:21:03.339 don't think a lot of high school athletes get 00:21:03.339 --> 00:21:06.359 either, if they do get breaks, they're usually 00:21:06.359 --> 00:21:13.000 just getting like a water break. But I have some 00:21:13.000 --> 00:21:16.160 athletes that their practices are lasting multiple 00:21:16.160 --> 00:21:21.700 hours. And if they're not eating something throughout 00:21:21.700 --> 00:21:26.099 practice, or having carbohydrates in some capacity, 00:21:26.160 --> 00:21:29.680 whether that be in a water bottle, juice form, 00:21:30.279 --> 00:21:33.059 applesauce pouch, something like that, they're 00:21:33.059 --> 00:21:35.720 putting themselves at a disadvantage for energy 00:21:35.720 --> 00:21:38.839 reduction. So that was something else that we 00:21:38.839 --> 00:21:41.599 had to kind of work through like if she was able 00:21:41.599 --> 00:21:45.299 to do that. And typically, her practices were 00:21:45.299 --> 00:21:47.539 about an hour. So it wasn't necessarily the end 00:21:47.539 --> 00:21:51.579 of the world. But if there was like a long practice 00:21:51.579 --> 00:21:54.240 on like let's say they didn't have a meet and 00:21:54.240 --> 00:21:56.900 it was a Saturday and they were having like a 00:21:56.900 --> 00:22:01.019 two hour practice, she would have an applesauce 00:22:01.019 --> 00:22:04.960 pouch when she could, ideally halfway through, 00:22:05.299 --> 00:22:07.880 but somewhere along there. And that really helped 00:22:07.880 --> 00:22:11.460 as well. So making sure she had that adequate 00:22:11.460 --> 00:22:14.440 energy. And then after practice, instead of just 00:22:14.440 --> 00:22:16.759 driving home and going home straight to dinner, 00:22:17.079 --> 00:22:19.740 we added a post -workout snack. So it wasn't 00:22:19.740 --> 00:22:23.730 necessarily Huge, but again, high in carbohydrates, 00:22:24.430 --> 00:22:27.490 protein, maybe a little bit of fat. So for example, 00:22:27.730 --> 00:22:30.650 if like a parent came to pick her up, they'd 00:22:30.650 --> 00:22:34.250 have like a yogurt with fruit and granola for 00:22:34.250 --> 00:22:37.970 her and she would have that on the way home or 00:22:37.970 --> 00:22:42.529 a smoothie or let's see, what else did we do? 00:22:43.829 --> 00:22:46.569 Maybe the other half of the PB &J with some of 00:22:46.569 --> 00:22:49.660 protein shake. So this athlete in particular 00:22:49.660 --> 00:22:53.220 had a longer drive to get home from wherever 00:22:53.220 --> 00:22:56.839 the training session was happening. Um, I wouldn't 00:22:56.839 --> 00:22:59.740 necessarily say a longer drive. It wasn't a drive, 00:22:59.740 --> 00:23:02.740 but there was a drive home. Um, I think it was 00:23:02.740 --> 00:23:06.240 like 15, 20 minutes. So had the snack when you 00:23:06.240 --> 00:23:09.240 get in the car, got home, showered, mom or dad 00:23:09.240 --> 00:23:11.920 made dinner or, you know, had dinner ready. And 00:23:11.920 --> 00:23:15.319 then, you know, by the time She got home, did 00:23:15.319 --> 00:23:17.859 all that. It was like maybe 45 minutes in between. 00:23:18.339 --> 00:23:21.099 So tried to do something small, easily digestible. 00:23:21.220 --> 00:23:24.140 Again, it wasn't something huge, but trying to 00:23:24.140 --> 00:23:27.200 have something so we're utilizing that window 00:23:27.200 --> 00:23:30.380 of time and starting the recovery process. So 00:23:30.380 --> 00:23:33.519 for listeners, if you got like that 15, 20 minute 00:23:33.519 --> 00:23:35.880 window that it takes you to get home, plus you 00:23:35.880 --> 00:23:38.500 have to shower, if dinner's not ready, then that's 00:23:38.500 --> 00:23:40.900 even longer. So that time can kind of add up 00:23:40.900 --> 00:23:44.660 without you even realizing it, not that it just 00:23:44.660 --> 00:23:47.420 takes 15 minutes to get home and you've got stuff 00:23:47.420 --> 00:23:50.279 that's available but maybe not accessible at 00:23:50.279 --> 00:23:52.839 that point, or maybe accessible but not available. 00:23:53.140 --> 00:23:55.839 But anyways, so yeah, that's a good reference 00:23:55.839 --> 00:23:58.480 to have for the timeframe that. you could get 00:23:58.480 --> 00:24:01.819 away with to have that post training snack before 00:24:01.819 --> 00:24:05.259 you have your dinner. Right. And then dinner 00:24:05.259 --> 00:24:07.599 was pretty good. And then the other thing that 00:24:07.599 --> 00:24:11.180 we changed was just having a pre bedtime snack. 00:24:11.400 --> 00:24:15.259 Again, wasn't big. It could have been like some 00:24:15.259 --> 00:24:19.839 tart cherry juice and like almonds or nuts, maybe 00:24:19.839 --> 00:24:24.799 some like popcorn with nuts or seeds or some 00:24:24.799 --> 00:24:26.740 chocolate chips, something like that. So it was 00:24:26.740 --> 00:24:29.500 relatively small, lower in volume, but still 00:24:29.500 --> 00:24:33.779 contained carbohydrates, some fats. Sometimes 00:24:33.779 --> 00:24:36.480 there was some protein in there as well. But 00:24:36.480 --> 00:24:38.559 again, just kind of like utilizing another window. 00:24:38.940 --> 00:24:40.920 So having a snack, it was probably, I would say 00:24:40.920 --> 00:24:43.599 about, I think dinner was at like six, two hours 00:24:43.599 --> 00:24:46.200 after dinner, maybe like one and a half, two 00:24:46.200 --> 00:24:48.799 hours before bedtime, if there was a lot of homework. 00:24:50.970 --> 00:24:53.210 Well, I mean, that's some good information there 00:24:53.210 --> 00:24:59.730 for our listeners. So what was the result here? 00:24:59.829 --> 00:25:01.809 What was the performance result? And what were 00:25:01.809 --> 00:25:05.029 those gains? Yeah. So I only worked with this 00:25:05.029 --> 00:25:08.690 athlete for about three to four weeks. But in 00:25:08.690 --> 00:25:11.150 that time, she definitely noticed an increase 00:25:11.150 --> 00:25:16.170 in energy intake and energy. So like went into 00:25:16.170 --> 00:25:19.130 practices with a lot more energy, was able to 00:25:19.130 --> 00:25:21.450 complete the intention of the practices. And 00:25:21.450 --> 00:25:26.210 by the end of that time, she was running personal 00:25:26.210 --> 00:25:30.369 bests at meets, albeit not by like minutes, but 00:25:30.369 --> 00:25:33.470 she was still running faster, which was one of 00:25:33.470 --> 00:25:38.589 her primary goals. So I think it just shows that, 00:25:38.589 --> 00:25:41.289 you know, making sure that you're meeting the 00:25:41.289 --> 00:25:43.230 energy demands of your sport is important, but 00:25:43.230 --> 00:25:45.430 also that timing is really important because 00:25:45.430 --> 00:25:48.349 if you're going into a practice session and you 00:25:48.349 --> 00:25:51.029 have no energy or not enough energy, you're not 00:25:51.029 --> 00:25:53.809 going to be able to practice with the intent 00:25:53.809 --> 00:25:55.549 that you need to practice with to get better 00:25:55.549 --> 00:25:57.609 and faster and stronger, whatever it is that 00:25:57.609 --> 00:26:00.109 you want to do. So you're going to be stuck in 00:26:00.109 --> 00:26:03.210 the cycle of just being tired and performing 00:26:03.210 --> 00:26:06.109 the same. Yeah, I think it's incredible that 00:26:06.109 --> 00:26:08.869 she was making even personal best by seconds. 00:26:09.150 --> 00:26:11.829 and you only I mean you only worked with it for 00:26:11.829 --> 00:26:15.710 three or four weeks typically I would say even 00:26:15.710 --> 00:26:19.049 if she in that time frame even if she just felt 00:26:19.049 --> 00:26:21.970 better felt like she had more energy you know 00:26:21.970 --> 00:26:24.069 at the start of practice and throughout practice 00:26:24.069 --> 00:26:26.210 I think that was a huge win but the fact that 00:26:26.210 --> 00:26:29.369 she was able to perform at meets uh it's fantastic 00:26:29.369 --> 00:26:33.309 and she probably if continuing along the same 00:26:33.309 --> 00:26:35.450 trend that you established with her in that three 00:26:35.450 --> 00:26:38.740 to four weeks she was probably seeing continued 00:26:38.740 --> 00:26:41.019 success and personal best that she continued 00:26:41.019 --> 00:26:44.240 on. Yeah. And I think, and we talked about meat 00:26:44.240 --> 00:26:47.599 nutrition too, she definitely took a lot of that 00:26:47.599 --> 00:26:51.039 timing nutrients with her into the meats too. 00:26:51.059 --> 00:26:52.700 And I think that made a big difference as well, 00:26:52.799 --> 00:26:55.059 because if you're doing the same thing before 00:26:55.059 --> 00:26:56.740 practice, what you're doing with meats and just 00:26:56.740 --> 00:26:59.140 eating a bunch of protein and fat, it's probably 00:26:59.140 --> 00:27:02.220 not going to help you run an 800 very fast. Yeah, 00:27:02.299 --> 00:27:04.799 no doubt. Let's get information. I hope everyone 00:27:05.420 --> 00:27:07.920 you know play that back and listen to it because 00:27:07.920 --> 00:27:10.059 Claire just gave you a lot of information there 00:27:10.059 --> 00:27:13.079 about how she's been able to work with people 00:27:13.079 --> 00:27:15.460 for two different goals and still be able to 00:27:15.460 --> 00:27:18.660 make those adjustments and you're probably going 00:27:18.660 --> 00:27:20.759 to need something a little more specific to you 00:27:20.759 --> 00:27:23.339 so definitely reach out to us and Claire is able 00:27:23.339 --> 00:27:27.319 to provide that information specific to you so 00:27:27.319 --> 00:27:29.940 that you can gain weight if you need to if you 00:27:29.940 --> 00:27:33.450 want to right perform better if you if you need 00:27:33.450 --> 00:27:35.609 to you know if you want to and everybody wants 00:27:35.609 --> 00:27:39.349 to perform better so definitely um hit us up 00:27:39.349 --> 00:27:41.490 let's figure out how we can help you be better 00:27:41.490 --> 00:27:43.309 you know be who you want to be as an athlete 00:27:43.309 --> 00:27:46.470 so thanks everybody for listening we will catch 00:27:46.470 --> 00:27:48.609 you on the next one see ya