Issue 9.

6
NSCA’s Nov./Dec. 10
www.nsca-lift.org

P erformance T
raining
J ournal
Nutrition

Features
The Importance of
Vitamin D in Human
Performance
Rikki Keen, MS, RD,
CSSD, CSCS

Calcium for Athletes

to Improve Bone
Strength and Health
Vu H. Nguyen, MEd,
CSCS, NSCA-CPT

sponsored by
 NSCA’s
about this
PUBLICATION
NSCA’s Performance Training
P erformance T raining
J
Journal (ISSN: 2157-7358) is
a publication of the National
Strength and Conditioning
Association (NSCA). Articles
ournal
can be accessed online at
www.nsca-lift.org/perform.

All material in this publica-

tion is copyrighted by NSCA.
Permission is granted for
free redistribution of each is- Editorial Office Editorial Review Panel
sue or article in its entirety.
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originally appeared in NSCA’s Greg Frounfelter, DPT, ATC, CSCS
Performance Training Journal, a
publication of the National Editor
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Association. For a free sub- CSCS,*D, NSCA-CPT,*D, FNSCA
scription to the journal, browse
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to www.nsca-lift.org/perform.”
Permission to reprint or redis-
tribute altered or excerpted Managing Editor Michael Hartman, PhD, CSCS
material will be granted on a
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case by case basis; all requests
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editorial office. email:chandler.britt@att.net
David Pollitt, CSCS,*D
NSCA Mission
As the worldwide authority on Publisher
strength and conditioning, we Keith Cinea, MA, CSCS,*D, Matthew Rhea, PhD, CSCS
support and disseminate re- NSCA-CPT,*D
search–based knowledge and
email: kcinea@nsca-lift.org Mike Rickett, MS, CSCS
its practical application, to im-
prove athletic performance and
fitness. Copy Editor Brian K. Schilling, PhD, CSCS
Matthew Sandstead
Talk to us…
Share your questions and email: msandstead@nsca-lift.org Mark Stephenson, ATC, CSCS,*D
comments. We want to hear
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Performance Training Jour-
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Randall Walton, CSCS
The views stated in the NSCA’s
Performance Training Journal Joseph M. Warpeha, MA, CSCS,*D,
are those of the authors, and NSCA-CPT,*D
do not necessarily reflect the
positions of the NSCA.

nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6 2

 CONTENTS
nutrition

8 The Importance of Vitamin D in

Human Performance
Rikki Keen, MS, RD, CSSD, CSCS
This featured article presents recent
research on the effect and value of vitamin
D, offers information on the symptoms of
vitamin D deficiency and provides sugges-
tions to help improve athletic performance.
11 Calcium for Athletes to Improve
Bone Strength and Health
Vu H. Nguyen, MEd, CSCS, NSCA-CPT
The importance of bone and heart health
cannot be understated. Research on the
value of calcium, its effect on athletic
performance and the risk factors associ-
ated with inadequate levels of calcium are
presented.

departments

4 Fitness Frontlines
G. Gregory Haff, PhD, CSCS,*D, FNSCA
16 Ounce Of Prevention
Reacquaint with MyPyramid
Three studies are presented that include Jason Brumitt, MSPT,
topics on supplemental carbohydrate SCS, ATC/R, CSCS*D
ingestion, creatine and its effect on cogni- The USDA nutritional and activity guide-
tive performance, and offers a surprising lines are examined in an effort to help rec-
product as an effective recovery beverage. ognize potential risk factors for developing
diabetes and other medical conditions.
In the Gym

6 The Manipulated Food Chain:

You are What You Eat, Eats 18 Over
Mind Games
the Years
Kyle Brown, CSCS Suzie Tuffey-Riewald, PhD, NSCA-CPT
This article examines the evolution of the Previous Mind Games column topics are
table of

modern “food chain,” and how it affects reemphasized and a summary of various
dietary decisions on a daily basis. mental skills concepts are presented to
help improve future training sessions.
Training Table

14 Pre-Exercise Fuel
Debra Wein, MS, RD, LDN, CSSD,
NSCA-CPT,*D and Caitlin O. Riley
Nutrition is important when competing
at a high level and this article presents
research that should help you determine
the proper timing and balance to excel at
any level.

nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6 3

fitness
frontlines G. Gregory Haff, PhD, CSCS, FNSCA
about the Supplemental Carbohydrate
AUTHOR Ingestion Increases Endurance
Athletes’ Ability to Tolerate Periods
G. Gregory Haff is an of Overreaching
assistant professor Planned overreaching or periods of intensified training
in the Division of are commonly employed as part of the periodized train-
Exercise Physiology at ing plans utilized by athletes. During these time periods it
the Medical School at is possible that some athletes can experience maladaptive
West Virginia University responses which reduce performance capacity as well as
in Morgantown, WV. increase the risk of experiencing symptoms of overtrain-
He is a Fellow of the ing syndrome. It has been hypothesized that manipulat-
National Strength ing the dietary makeup during these time periods can
and Conditioning increase an athlete’s ability to tolerate this intensified
Association. Dr. training. To address this questions De Sousa and col-
Haff received the leagues examined the effect of increased carbohydrate
National Strength consumption during a period of intensified training on
and Conditioning markers of preparedness and performance. Twenty-four
Association’s Young male runners were divided into two treatment groups,
Investigator Award one which consumed 61% of their calories from carbo-
in 2001. hydrate and one which received 54%. The 61% carbohy-
drate group consumed 1.0g CHO/kg/bw/h during train-
ing, while the 54% group ingested a placebo beverage.
The intensified training period was conducted for eight
days. On the ninth day subjects performed an intensive
high-intensity running test protocol. During this protocol
the 61% carbohydrate group ingested a 7% CHO solu-
tion which yielded 1.2g/kg bwt before, during and after
the training session, while the 51% carbohydrate group
ingested a placebo in the same time period. The 61%
CHO treatment group demonstrated a significantly higher
basal testosterone level and a significantly lower cortisol
level. Additionally, the high carbohydrate group demon-
strated a better maintenance of performance during a
1000m all-out running test when compared to the lower
carbohydrate group. Taken collectively, this data indicates
that including carbohydrate supplements as part of the
training protocol when overreaching can result in a bet-
ter maintenance of performance and attenuate the typical
hypothalamic-pituitary gonadal axis suppression typically
seen when intensified training is undertaken. Therefore, it
may be warranted to increase carbohydrate content in the
diet during periods of intensified training in order to bet-
ter tolerate the training intervention.
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6
De Sousa, MV, Madsen, K, Simoes, HG, Pereira, RM,
Negrao, CE, Mendonca, RZ, Takayama, L, Fukui, R, and
Da Silva, ME. Effects of carbohydrate supplementation on
competitive runners undergoing overload training followed
by a session of intermittent exercise. Eur J Appl Physiol.
109:507 – 516. 2010.
Chocolate Milk is an Effective
Recovery Beverage
In order to maximize the adaptive responses to a train-
ing bout and to speed the restoration process it has be-
come common place for athletes to consume a beverage
containing carbohydrates and protein. These types of
beverages have been shown to improve recovery rates
as well as decrease markers of muscle damage such as
creatine kinase. Finally, several studies have shown that
carbohydrate and protein beverages have the potential
to enhance exercise performance. One of the criticisms of
much of the literature is that there is an increased caloric
intake when adding protein to a carbohydrate beverage
and that is what is enhancing performance and recovery.
Recently, Prichett and colleagues examined the effects of
two recovery beverages, chocolate milk and a commer-
cially manufactured carbohydrate and protein beverage
to see which better enhanced recovery from an intensive
exercise protocol. One important aspect of this study was
that the two beverages were isocaloric and matched for
carbohydrate and protein content. Ten regional-level cy-
clists were then randomly assigned to a treatment order
with each subject serving as their own control. Subjects
then performed a high-intensity interval work out which
included a 5-minute cycling warm-up followed by three
sets of 10 all-out, 30-second Wingate cycle sprints each
separated by 50 seconds. This basic protocol was repeated
six times to simulate a typical high-intensity workout or
sporting competition. Immediately after exercise and 2
hours after completing this bout of exercise the subjects
were given one of the two treatments. Each treatment
yielded 1.0g cho/kg/h. The two beverages yielded simi-
lar total calories, carbohydrate, protein, and fat content.
Fifteen to eighteen hours after this exercise bout subjects
performed a performance time trial to exhaustion at 85%
of maximal oxygen uptake. The subjects came back one
week later and repeated the protocol with the opposite
treatment. There were no significant differences between
4
 fitness frontlines
the two recovery beverages when comparing time trial performance and
the creatine kinase levels prior to the time trial. Based upon this study it ap-
pears that using a chocolate milk product is as effective as a commercially
available recovery beverage when used in between intensive workouts or
competitive events.
Pritchett, K, Bishop, P, Pritchett, R, Green, M, and Katica, C. Acute effects
of chocolate milk and a commercial recovery beverage on postexercise
recovery indices and endurance cycling performance. Appl Physiol Nutr
Metab. 34:1017 – 1022. 2009.
Does Creatine Supplementation Improve
Cognitive Performance?
Creatine is one of the most popular dietary supplements. As such, it has
received considerable attention in scientific literature. As a dietary supple-
ment it has consistently shown to increase anaerobic performance. It has
been reported that creatine increases energy supplies to muscles and neu-
rons. Because of its ability to supply energy to neurons, it has been hypoth-
esized that creatine supplementation may improve cognitive function.
Recently, researchers from the University of Edinburgh and the University
of Sunderland collaborated on a project which examined the effects of cre-
atine ethyl ester on performance during cognitive tasks. Thirty-four non-
vegetarian subjects were recruited to be part of this investigation. Sub-
jects were randomly assigned to either a placebo or creatine supplement
group. Subjects in the creatine group consumed five grams of creatine or
a maltodextrine placebo a day for two weeks depending upon their treat-
ment group. Prior to, and after the 2-week treatment period, a series of
cognitive function tests were completed. After supplementation, the cre-
atine group demonstrated significant improvements in memory and tests
of attention. Additionally, improvements in reaction time were noted after
the 2-week creatine supplementation period. While this data is promising,
it should be taken with caution as further scientific inquiry is necessary to
further validate creatine’s ability to improve cognitive function.
Ling, J, Kritikos, M, and Tiplady, B. Cognitive effects of creatine ethyl ester
supplementation. Behav Pharmacol. 20:673 – 679. 2009.
Does Creatine Supplementation Affect
Glycogen Utilization During High-Intensity
Exercise?
Creatine is one of the most popular dietary supplements used by athletes.
It is well documented that phosphocreatine availability is intimately re-
lated to the ability supply energy for high-intensity interval based exercise.
Typically, as exercise continues the ability of phosphocreatine to be uti-
lized in the buffering of ATP decreases and an increased reliance on glyco-
gen occurs. Through creatine supplementation it has been hypothesized
that there is an increased phosphocreatine pool that allows for less muscle
glycogen to be utilized during high-intensity exercise bouts. Based upon
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6
this hypothesis, researchers from the University of São Paulo designed a
two-part investigation to 1) determine if creatine supplementation de-
layed fatigue in a high-intensity intermittent maximal swimming proto-
col using rats and 2) examine the effects of creatine supplementation on
muscle glycogen utilization. In the first experiment, eight rats were supple-
mented with two daily dosages of 300mg for five days, while eight rats re-
ceived a placebo. The exercise protocol involved high-intensity swimming
performed for 30 seconds with a load of 50% of each rat’s body mass. Each
bout was separated by two minutes of recovery and continued until fail-
ure as determined by the rat being submerged for longer than three sec-
onds. The second experiment involved twenty-eight rats who performed
six 30-second swimming bouts with a load corresponding to 50% of their
body weight and two minutes of recovery between each bout. As with the
first experiment, the creatine supplementation protocol supplied two dos-
ages of 300mg per day for five days to 14 rats. The other 14 rats received a
placebo. The first finding was that the creatine-fed rats were able to exer-
cise for a significantly longer duration than the control group. The second
major finding was that during the second experiment, the rats who un-
dertook the creatine supplementation protocol utilized significantly less
muscle glycogen to complete the exercise bout. Additionally, the creatine
supplemented group demonstrated significantly less lactate accumulation
than the placebo group. Based upon these findings, the research suggests
that one of the reasons that creatine supplementation is effective dur-
ing high-intensity exercise training is its ability to spare muscle glycogen.
While the present study is in rats, it is likely that the same basic response
would occur with athletes. However, at this point this has not been proven
in scientific literature. 
Roschel, H, Gualano, B, Marquezi, M, Costa, A, and Lancha, AH. Creatine
supplementation spares muscle glycogen during high-intensity intermittent
exercise in rats. Journal of the International Society of Sports Nutrition. 7:6.
2010.
5
in the gym Kyle Brown, CSCS

about the
AUTHOR The Manipulated Food Chain:
Kyle Brown is a health
and fitness expert
whose portfolio
You Are What You Eat, Eats
includes everything Every living thing requires energy to live. A food chain
from leading shows how each living thing gets food, and how nutrients
workshops for Fortune and energy are passed from creature to creature. Food
500 companies and chains begin with plant-life, as plants use sunlight, water,
publishing nutrition and nutrients to get energy in a process called photo-
articles in top-ranked synthesis. Herbivores eat these plants for energy and we
fitness journals, to human beings, as omnivores, get our energy from eating
training celebrity a combination of these plants as well as eating the ani-
clientele—from pro mals that eat these plants and their byproducts including
athletes to CEOs milk, cheese, and eggs. But what if human beings get in
to multiplatinum the way of Mother Nature and manipulate the food chain?
recording artists. Kyle’s How does this change the makeup of the animals that we
unique approach to eat and affect our health and performance in the gym?
health and fitness
emphasizes nutrition We all learn about food chains in biology class. For exam-
and supplementation ple, man eats cow and cow eats grass. But in 2010, that is
as the foundation for not the way food chains work anymore in the commercial
optimal wellness. After food industry. Nowadays, a typical commercial food chain
playing water polo looks more like; man eats cow, cow eats corn and soy, anti-
for Indiana University, biotics, hormones, other drugs, and up until recently, cow
as well as in London, eats other cow’s parts. The same problem applies for com-
Kyle became involved mercial chickens and farm-raised fish (3).
in bodybuilding and
fitness for sport- In nature, chickens aren’t vegetarians, they are omnivores.
specific training. Kyle The ideal chicken is free-range, eating numerous bugs
is the creator and Chief and wild plants and consuming 30% of their calories from
Operating Officer for grass. Moreover, like commercial chicken, farmed fish are
FIT 365—Complete fed corn, which is for the first time in history introduc-
Nutritional Shake ing Omega-6 fatty acids into the ocean’s food chains. The
(www.fit365.com). entire ocean food chain is based on single-celled, green
plankton, which is the “grass” of the sea. Plankton has no
seeds, so all wild seafood has only Omega-3 fats (4).
There are two main kinds of fatty acids: Omega-3 and
Omega-6. Omega-3s come from the green parts of plants,
while Omega-6s come from the seeds of plants. We need
approximately equal amounts of Omega-3s and Omega-
6s in our bodies. But because of feeding our livestock corn
and soy rather than grass, we are consuming huge pro-
portions of Omega-6 and very little Omega-3. Meat and
dairy products from animals fed a high-grain diet have up
to ten times more Omega-6s than products from grass-
fed animals. Consuming high levels of Omega-6 raises our
“bad cholesterol,” and keeps our “good cholesterol” low.
Consuming equal amounts of Omega-3s and Omega-6s
raises good cholesterol and lowers bad cholesterol.
Why is it so important to eat animals that eat what na-
ture intended them to eat? For example, grass-fed beef is
better for human health than grain-fed beef in ten differ-
ent ways, according to the most comprehensive analysis
to date. A joint effort study in 2009 between the United
States Department of Agriculture (USDA) and research-
ers at Clemson University compared grain-fed beef, and
grass-fed beef and found that grass-fed beef was: lower
in total fat, higher in beta-carotene, higher in vitamin E
(alpha-tocopherol), higher in the B-vitamins thiamin and
riboflavin, higher in the minerals calcium, magnesium,
and potassium, higher in total Omega-3s, a healthier ratio
of Omega-6 to Omega-3 fatty acids (1.65 vs. 4.84), higher
in CLA (cis-9 trans-11), a potential cancer fighter, higher in
vaccenic acid (which can be transformed into CLA), and
lower in the saturated fats linked with heart disease
How does the makeup of food affect us? Most people
think protein is protein, carbs are carbs, fat is fat, and calo-
ries are calories; and all that matters is the calorie count
and the grams of protein, carbs, and fat in a particular
food. The truth is that nutritional fact panels will only tell
part of the story and explain nothing about the quality of
the food you are eating. For example, according to French
researcher Gerard Aihaud, “Omega-6 is like a fat produc-
ing bomb…” commenting on the results of a new study
showing that mice fed the amount of Omega-6 fatty acids
present in the modern western diet grow fatter and fatter
with each succeeding generation and have the warning
signs of diabetes versus mice who eat a healthy balance
of Omega-6 and Omega-3 with equal amounts of exercise
(2). This study suggests that if we switch to food with a
healthy balance of Omega-6 and Omega-3 fatty acids, we
will be leaner and healthier. 

nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6 6

 in the gym The Manipulated Food Chain: You Are What You Eat, Eats

References
1. Duckett, SK, Neel, JPS, Fontenot, JP,
and Clapham, WM. Effects of winter stocker
growth rate and finishing system on: III. Tissue
proximate, fatty acid, vitamin and cholesterol
content. Journal of Animal Science. 87:2961 –
2970. 2009.

2. Massiera, F, Barbry, P, Guesnet, P, Joly, A,

Luquet, S, Brest, CM, Mohsen-Kanson, T, Amri,
E, and Ailhaud, G. A Western-like fat diet is
sufficient to induce a gradual enhancement
in fat mass over generations. Journal of Lipid
Research. 51:2352 – 2361. 2010.

3. O’Brien, R, and Kranz, R. The Unhealthy Truth:

How our food is making us sick and what we can
do about it. Broadway Books: New York, 2009.

4. Salatin, J. Pastured Poultry Profits. Polyface,

Inc.: Virginia, 1996.

nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6 7

feature nutrition

The Importance of Vitamin D in

Human Performance
Rikki Keen, MS, RD, CSSD, CSCS

Vitamin D is a “sleeper nutrient” when it comes to opti-

about the mal health and peak performance. Not many vitamins can
AUTHOR claim more health functions in the human body than vita-
min D. In fact, vitamin D is not a true vitamin but a steroid
Rikki Keen is a faculty
hormone. Recently, much attention has been placed on
member at the
studying inadequate levels and gaining new knowledge
University of Alaska-
on vitamin D receptors (on and off switches) found in al-
Anchorage and owns
a private practice, most every cell of the human body. Vitamin D can “switch
Fuel & Fluids for on” cells to help control the immune system, muscle func-
Figure 1. Seasonal Vitamin D Levels (2)
Performance, LLC. tion, inflammatory responses and mental state. Optimal
She provides nutrition functioning in these areas supports health and well-being.
services for Coach
Tom Shaw’s NFL Vitamin D is unique since our bodies can produce it when
training facility, located the skin is exposed to sunlight. The sun provides approxi- are fine (6, 7, 11, 15). Symptoms of vitamin D deficiency
at ESPN’s Wide mately 90% of our vitamin D needs. The government rec- are silent or easily overlooked, such as muscle and joint
World of Sports. Rikki
ommends we obtain 200 – 600 IUs from diet, depending pain or fatigue. The only way to truly know is to get tested.
consults with individual
on age (Table 1) (9). A young athlete drinking two cups Contact your health care provider or talk to a sports dieti-
athletes (recreational,
of milk can meet the minimum dietary needs for vitamin tian. A 25-Hydroxyvitamin D (25 (OH) D) is a simple blood
high school, collegiate,
D (Table 2). Unfortunately, most athletes are not meeting test that will tell you your stores of vitamin D.
Olympic, and
their needs from diet or sunlight (4, 6, 7).
professional) and is
a scientific advisor Supplement dose will be determined by the athlete’s
for FRS Healthy Recent evidence based on blood levels suggests it is ex- blood level. It is common and safe to start with 1,000 –
Energy. Rikki also tremely difficult to get enough vitamin D from food sourc- 2,000 IU/day and adjust according to lab results. Remem-
contributes to www. es to match optimal levels (Table 3). Other risk factors that ber, more is not better; the goal is to replace what is miss-
performancewebinars. hinder us from optimal levels include dark skin color, life- ing. 
com on vitamin D. style, type of sport, body fat, limited sun exposure and
sunscreen use.

Numerous studies have found low vitamin D levels are

related to an increased risk of stress fractures, colds/in-
fluenza, musculoskeletal pain, depressed mood, inflam-
mation, inadequate immune system and inferior muscle
power/strength (1, 2, 3, 9, 10, 11, 12). Evidence suggests
increases in colds or influenza maybe due to seasonal vita-
min D levels (2). As the sun’s rays get weaker and athletes
get less sun exposure during the winter, vitamin D levels
get lower (Figure 1).

Low levels of vitamin D are common among many athletes

(Table 4). No matter if you are an indoor athlete, outdoor
athlete, live in Florida or Alaska, do not just assume you

nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6 8


References
1. Aloia, JF, and Li-Ng, M. Epidemic influenza and vitamin D. Epidemiol
Infect, 135: 1095 – 1096. 2007.
2. Cannell, JJ, Vieth, R, Umhau, JC, Holick, MF, Grant, WB, Madronich,
S, Garland, CF, and Giovannucci, E. Epidemic influenza and vitamin D.
Epidemiol Infect. 134(6): 1129 – 1140. 2006.
3. Cox, AJ, Gleeson, M, Pyne, DB, Callister, R, Hopkins, WG, and Fricker,
PA. Clinical and laboratory evaluation of upper respiratory symptoms in
elite athletes. Clin J Sport Med. 18(5): 438 – 45. 2008.
4. Finland: minor effects. Br J Nutr. 100(2): 418 – 23. 2008.
5. Gloth F, Alam, W, and Hollis, B. Vitamin D vs. broad spectrum
phototherapy in the treatment of seasonal affective disorder. J Nutr Health
Aging. 3(1): 5 – 7. 1999.
6. Halliday, T, Peterson, N, Thomas, J, Kleppinger, K, Hollis, B, and Larson-
Meyer, D. Vitamin D status relative to diet, lifestyle, injury and illness in
college athletes. Med Sci Sports Exerc. [Epub ahead of print] 2010.
7. Heaney, S, O’Connor, H, Gifford, J, and Naughton, G. Comparison of
strategies for assessing nutritional adequacy in elite female athletes’ dietary
intake. Int J Sport Nutr Exerc Metab. 20(3): 245 – 56. 2010.
8. Holick, MF. Vitamin D deficiency. N Engl J Med. 357: 266 – 281. 2007.
9. Institute of Medicine, Food and Nutrition Board. Dietary Reference
Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride.
Washington, DC: National Academy Press, 1997. Retrieved October13,
2010 from http://ods.od.nih.gov/factsheets/vitamind/
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6
Nutrition
10. Lovell, G. Vitamin D status of females in an elite gymnastics program.
Clin J Sport Med. 18(2): 159 – 61. 2008.
11. Lehtonen-Veromaa, M, Möttönen, T, Leino, A, Heinonen, OJ, Rautava,
E, and Viikari, J. Prospective study on food fortification with vitamin D
among adolescent females in Lansdowne, ATG, and Provost, SC. Vitamin
D3 enhances mood in healthy subjects during winter. Psychopharmacology.
135: 319 – 23. 1998.
12. Larson-Meyer, DE and Willis, KS. Vitamin D and athletes. Curr Sports
Med Rep. 9(4): 220 – 226. 2010.
13. Plotnikoff, GA, and Quigley, JM. Prevalence of severe hypovitaminosis
D in patients with persistent, nonspecific musculoskeletal pain. Mayo Clin
Proc. 78: 1463 – 1470. 2003
14. Wang, TT, Nestel, FP, et al. 25-Dihydroxyvitamin D3 is a direct inducer
of antimicrobial peptide gene expression. Journal of Immunology. 173:
2909 – 2912. 2004.
15. Ward, KA, Geeta, DAS, Berry, JL, Roberts, SA, et al. Vitamin D status
and muscle function in post-menarchal adolescent girls. J Clin Endocrinol
Metab. 94(2): 559 – 563. 2009.
9
 Nutrition

Table 1. Vitamin D: Adequate Intake and Tolerable Upper Limit (9)

Age Adequate Intake/day
Birth – 50 200 IU
51 – 70 400 IU
>70 600 IU
Age Tolerable/day
Birth – 12 months 1,000 IU
>1 2,000 IU

Table 2. Natural and Fortified Food sources (8,9)

Summer Sunshine ~10,000 IU/20 minutes Wild Salmon 800 IU/3.0oz
(arms & legs exposed, light skin tone)
Sundried Mushrooms 400 IU/3.0oz Farmed Salmon 200 IU/3.0oz
Milk 100 IU/8oz Egg Yolk 25 IU

Table 3: Vitamin D: 25-Hydroxyvitamin D lab ranges (1, 2, 3, 8, 9, 12, 14)

(*may vary, speak to your health care provider for your optimal level)

Vitamin D Intake Effects

< 20 ng/ml Deficient
< 30 ng/ml Insufficient or Sub-Optimal
30 – 100 ng/ml Sufficient
~40 – 70 ng/ml* Optimal for health
> 100 ng/ml Excessive
> 150 – 200 ng/ml Possibly Toxic

Table 4: Athlete’s vitamin D levels (6, 7, 11, 15)

Sport (location) 25 (OH) D level (ng/mL)
NFL (Pennsylvania) 26
NCAA Football (Florida) 22
NCAA Football (Louisiana) 24
Triathlete (Alaska) 15
Olympic 400m sprinter (Florida) 12

nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6 10

feature
Calcium for Athletes to
Improve Bone Strength
and Health
about the Vu H. Nguyen, MEd, CSCS, NSCA-CPT
AUTHOR
Introduction
Vu H. Nguyen attended
Athletes train to reach their full potential and to compete
the University of
at the highest level. Many competitive athletes, in a wide
Missouri (MU) and
variety of sports, train to keep their skeletal muscles and
received his Bachelor’s
of Science degree in heart healthy and strong to compete. What about their
Nutrition and Fitness, bones? Having healthy muscles and a healthy heart is
Masters of Education important, but what if athletes neglect the health and
in Health Education strength of their bones, and their bones break? Bones are
and Promotion, and the frame and structure of the body and aid in its move-
Graduate Certificate ment, if one breaks, an athlete may be limited in his/her
in Public Health. He movements, and may no longer be able to train and/or
is currently a PhD compete at full capacity until it has healed, and in some
Candidate in the
cases a broken bone can even be career-ending. Athletes
Health Education and
should not only consider keeping their muscles and heart
Promotion program
healthy and strong, but also keep their bones healthy and
at MU.
strong so they can be able to train, compete and perform.
Athletes can experience stress fractures while training
which occur when the stresses placed on the bones are
more than it can endure before fully healing. Currently,
it is difficult to determine which specific sports may in-
crease the risk of stress fractures, but they appear to oc-
cur more in sports with repetitive weight-bearing physical
activity (8). In the lower body, where stress fractures are
more common, they typically occur in the tibia, metatar-
sals, and fibula (8). And in the upper body, they typically
occur in the ulna (8). When these stress fractures occur, an
athlete must wait for it to heal, which can lead to missing
training, practice and/or competition for weeks or even
months (8).
Although weight-bearing physical activity from training
and competition in sports is widely known to strengthen
bones and be beneficial in reducing the risk of stress frac-
tures, it is when weight-bearing physical activity becomes
overwhelming and bones are overused that stress frac-
tures occur. Some athletes may find it difficult to modify
their amount of weight-bearing physical activity due to
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6
nutrition
the specificity of their training and sport. Athletes need to
increase weight-bearing physical activity to increase bone
strength and decrease the risk of stress fractures, or de-
crease weight-bearing physical activity to prevent over-
use. In either case, athletes may consider other options,
such as consuming more calcium to help keep their bones
healthy and strong to reduce the risk of stress fractures.
Calcium Amounts and Sources
As athletes may intake additional protein to keep their
muscles healthy and Omega-3 fatty acids to keep their
hearts healthy, they may also consider taking additional
calcium to keep their bones healthy and strong. Depend-
ing on age, the Adequate Intake (AI) of calcium, which is
the amount of calcium needed each day to offset calcium
losses, ranges around 1,000–1,300mg/d. The Upper Level
(UL) of calcium, which is the maximum level of daily intake
of calcium that is unlikely to cause adverse health effects
in the majority of a population, is 2,500mg/d. Good sourc-
es of calcium from calcium-rich foods include dairy foods
(e.g., milk and cheese), broccoli, leafy greens (e.g., kale,
collard, turnip, mustard green) (although spinach is a leafy
green known to be high in calcium, its calcium is poorly
absorbed due to the presence of oxalate, which hinders
the amount of calcium that is absorbed), sardines, canned
salmon, and calcium-fortified foods (e.g., calcium-fortified
orange juice, yogurt, soymilk, tofu, etc.) (9).
Just as some athletes may not be able to modify weight-
bearing physical activity due to the specificity of their
training, some athletes may not be able to intake enough
calcium from calcium-rich foods due to specific diet regi-
mens. In this case, athletes may consider taking calcium
supplements (e.g., calcium pills, chewable and liquid cal-
cium supplements) in amounts of 500mg or less at a time
(9). The two most common calcium supplement com-
pounds are calcium citrate and calcium carbonate (3, 9).
11

Calcium citrate is highly soluble and can be ab-
sorbed well when taken with or without meals.
Calcium carbonate is insoluble, and should be
taken with meals so that stomach acid can break
down and absorb that form of calcium (9). But
research at the Osteoporosis Research Center at
Creighton University found that calcium carbon-
ate, when taken with food, absorbs just as well
as calcium citrate (3). Calcium carbonate has also
been found to absorb as well as the calcium in
milk (6). And as athletes may drink water to keep
themselves hydrated, the study also found that
the calcium absorbed from high-calcium min-
eral water is equal, or slightly better, than that
of milk (2).
Other nutrients play vital roles in bone health,
and while calcium is the most essential micronu-
trient to bone health, the addition of vitamin D
aids in calcium absorption. The AI of vitamin D
is 5–15μg/d (200–600 IU/d), with a UL of 50μg/d
(2,000 IU/d) (9). Vitamin D can be obtained from
sun exposure and/or dietary sources, and is of-
ten combined with calcium in supplements (7,
9). But when considering dietary changes for
consuming additional calcium and vitamin D,
an athlete may want to consult a qualified nutri-
tion professional, such as a Certified Specialist in
Sports Dietetics (CSSD).
Possible Calcium
Considerations for
Athletes
In a recent joint position statement on “Nutrition
and Athletic Performance,” the American College
of Sports Medicine (ACSM), American Dietetic
Association (ADA), and Dietitians of Canada (DC)
deemed that calcium supplementation does not
improve performance in individuals who are
consuming nutritionally adequate amounts of it
in their diets. But calcium is one of the primary
minerals low in the diets of athletes, especially
female athletes, and state that their “current rec-
ommendations for athletes with disordered eat-
ing, amenorrhea, and risk for early osteoporosis
are 1500mg of elemental calcium and 400–800
IU of vitamin D per day,” (1). But athletes should
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6
not consider taking calcium for the sake of im-
proving performance, but to help their bones
stay healthy and strong.
It may take much more calcium, by calcium
supplementation to maintain bone health and
strength, and thus, reduce the risk of stress frac-
tures. Researchers at the University of Memphis
found that athletes (male basketball players)
lost a large amount of calcium in sweat (der-
mal loss) during intense training and had lower
bone mineral content (BMC) (4). But when they
increased dietary calcium through calcium sup-
plementation, their BMC increased over time,
which suggests increased calcium needs during
intense training are beyond the current recom-
mendations. The athletes with calcium intakes
of 2,000mg or more during intense training
were associated with increases in BMC for the
total body and legs, while those with calcium
intakes less than 2,000mg were associated with
decreases in BMC for the total body and legs.
The researchers suggest that calcium needs dur-
ing intense exercise have been underestimated,
and should be increased to perhaps 2,000mg/d
to preserve bone health and strength, especially
during extremely intense training, and under
hot and humid conditions.
As for consuming 2,000mg/d of calcium through
supplementation, researchers at the Osteo-
porosis Research Center at the University of
Creighton found that female Navy recruits who
consumed 2,000mg of calcium and 800 IU of
vitamin D per day had a decreased incidence
of stress fractures, 21% lower than those who
took a placebo, which were mostly in the tibia
and fibula and some in the pelvis and femur (5).
Although both studies suggest a calcium intake
of 2,000mg/d as being effective in promoting
bone health and strength and reducing the risk
of stress fractures, which is well above the AI and
that recommended by the ACSM, ADA, and DC,
it is still under the UL, and should still be a safe
level of calcium intake. However, more research
is needed to determine if calcium needs need to
be increased for athletes and those who partake
in vigorous physical activity.
Nutrition
Summary
If athletes may take additional protein for their
muscles and Omega-3 fatty acids for their
hearts, they should also consider taking calcium
for their bones. Without consuming adequate
calcium for healthy and strong bones, athletes
place themselves at higher risk for stress frac-
tures. Stress fractures ought to be avoided, be-
cause they take weeks or even months to heal,
which may prohibit athletes from training and
competing at their full capacity (8). If athletes
intake more calcium, they can reduce the risk
of getting stress fractures by helping keep their
bones healthy and strong, which allows them to
keep performing. 
References
1. American College of Sports Medicine,
American Dietetic Association, and Dietitians of
Canada. Joint Position Statement: Nutrition and
Athletic Performance. Medicine & Science in
Sports & Exercise. 41(3), 709 – 731. 2009.
2. Heaney, RP. Absorbability and utility of
calcium in mineral waters. The American Journal
of Clinical Nutrition. 84(2): 371 – 374. 2006.
3. Heaney, RP, Dowell, MS, and Barger-Lux, MJ.
Absorption of calcium as the carbonate and
citrate salts, with some observation methods.
Osteoporosis International. 9(1): 19 – 23. 1999.
4. Klesges, RC, Ward, KD, Shelton, ML,
Applegate, WB, Cantler, ED, Palmieri, GMA,
Harmon, K, and Davis, J. Changes in bone
mineral content in male athletes: mechanisms of
action and intervention effects. The Journal of
the American Medical Association. 276(3): 226 –
230. 1996
5. Lappe, J, Cullen, D, Hayanatzki, G, Recker, R,
Ahlf, R, and Thompson, K. Calcium and vitamin
D supplementation decreases incidence of stress
fractures in female navy recruits. Journal of Bone
and Mineral Research. 23(5): 741 – 749. 2008.
12
 Nutrition

6. Mortensen, L, and Charles, P. Bioavailability of Table 1. Calcium and Vitamin D Amounts

calcium supplements and the effect of vitamin D: Calcium Vitamin D
Comparisons between milk, calcium carbonate,
5–15μg/d
and calcium carbonate plus vitamin D. The Adequate Intake (AI) 1,000–1,300mg/d
American Journal of Clinical Nutrition. 63(3): 354 (200-600 IU/d)
– 357. 1996. 50μg/d
Upper Level (UL) 2,500mg/d
(2,000 IU/d)
7. Nieves, JW. Osteoporosis: The role of
Micronutrients. The American Journal of Clinical mg/d: milligrams per day
Nutrition. 81(5): 1232S – 1239S. 2005. μg/d: micrograms per day
IU/d: International Units per day
8. Snyder, RA, Koester, MC, and Dunn, WR.
Epidemiology of stress fractures. Clinics in
Sports Medicine. 25(1): 37 – 52. 2006.

9. Wardlow, GM, Hampl, JS, and DiSilvestro, RA.

Perspectives in Nutrition (6th ed.). New York:
McGraw-Hill. 2004.

nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6 13

training
table Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Caitlin O. Riley

about the
AUTHOR Pre-Exercise Fuel
Debra Wein, MS, RD,
You would not leave on a road trip with an empty tank of Determining the right balance of timing and food con-
LDN, CSSD, NSCA-
gas, just like you should not participate in exercise on an sumption will vary for all athletes. Experimenting can help
CPT is a recognized
empty stomach. The American Dietetic Association (ADA) to determine the right pre-exercise fuel for your body.
expert on health
and wellness and and the American College of Sports Medicine (ACSM) Some guidelines to consider:
has designed award agree that athletic performance and recovery from exer-
winning programs cise are enhanced by optimal nutrition (1). Fueling before
for both individuals exercise is important both for comfort and performance; • Eat adequate high CHO meals to fuel and re-fuel
and corporations exercising on a full stomach is not ideal, so knowing when your muscles on a daily basis
around the US. She to eat is just as important as knowing what to eat. The cor- • When exercising for more than one hour, eat easily
is president and rect time to eat before exercise varies for all individuals, digestible foods: banana, crackers or granola bar
founder of Wellness but consuming a high-carbohydrate (CHO), low-fat and • Allow enough time for digestion—High calorie
Workdays, Inc., (www. meals take longer to exit the stomach
low-protein meal 45 – 60 minutes before exercising is a
wellnessworkdays.
good rule of thumb.
com) a leading
provider of worksite
Eating predominantly CHO before an event is ideal be- Nutritional supplements are widely used in various sport-
wellness programs. In
cause CHO empty from the stomach quickly and are read- ing fields and contain varying levels of carbohydrates,
addition, Debra is the
president and founder ily available to be used by the muscles. Additionally, CHO proteins, vitamins, and minerals. In addition to the macro
of partner company, maximizes endogenous glycogen stores and maintains and micronutrients, research shows that a number of nat-
Sensible Nutrition, Inc. serum glucose levels during endurance exercise (3). The ural food components have physiological effects. Many
(www.sensiblenutrition. Institute of Medicine (IOM) suggests that 40 – 65% of dai- are considered beneficial and useful in promoting per-
com), a consulting firm ly calories should come from CHO sources and research formance and preventing injury. “However, these foods
of RD’s and personal involving CHO ingestion within an hour prior to exercise should only be used when there is clear scientific evidence
trainers, established demonstrates equivocal results regarding changes in per- and with understanding of the physiological changes
in 1994, that provides formance, but studies have routinely shown the ability of caused by exercise,” (2).
nutrition and wellness
CHO ingestion to maximize glycogen utilization and pro-
services to individuals.
mote CHO oxidation (3). Planning ahead is essential. Consider the time of your
Her sport nutrition
event, the energy required to compete, and plan your
handouts and
Research suggests one should limit high intakes of protein meals and fluid intake accordingly. Do not experiment
free weekly email
(PRO) and fat before exercise because they take longer to with something new on the day of your event. Factor in
newsletter are available
online at www. digest and will increase blood flow to the digestive sys- individual preferences, favorite foods, and tried-and-true
sensiblenutrition.com. tem, decreasing blood flow to the muscles (4). Food that methods that work for you. 
remains in your stomach during an event may cause an
Caitlin O. Riley is upset stomach, nausea, and cramping. However, studies
a candidate for a suggest that consuming a modest amount, between 1 –
graduate certificate 10g PRO, with CHO, before exercise is beneficial and that
in dietetics from ingestion of amino acids and CHO, or whey PRO, before
Simmons College resistance exercise can maximally stimulate PRO synthesis
and earned a BA
after completion of the exercise (4). Table 1 contains “func-
in Marketing and
tional foods” that have been reported to be effective for
Advertising from
improving exercise performance or health promotion (2).
Simmons College
in 2005. Caitlin was
on the crew team in
college and enjoys
running, staying active
and plans to pursue a
career as a Registered
Dietitian. nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6 14
 training table Pre-Exercise Fuel

Table 1. Functional Foods (2)

Physiological Function Functional Food based on Scientific Evidence
Replenishment of water Isotonic drinks
Improvement of endurance High-carbohydrate
Citric acid
Enhancement of muscle strength Protein
BCAA (branched-chain amino acids)
Creatine
β-HMB (calcium-HMB)
Prevention of muscle/joint injuries or fatigue High-carbohydrate
Citric acid
Prevention of a decrease in immunocompetence Carbohydrate

References 3. Kerksick, C, Harvey, T, Stout, J, Campbell, B et al. International

1. American Dietetic Association. Position of the American Dietetic Society of Sports Nutrition position stand: Nutrient timing. Journal of the
Association, Dietitians of Canada, and the American College of Sports International Society of Sports Nutrition. 5:17. 2008.
Medicine: Nutrition and Athletic Performance. Medicine & Science in Sports
& Exercise. 41:3, 709 – 731. 1999. 4. Aoi, W, Naito, Y, and Yoshikawa, T. Exercise and Functional Foods.
Nutrition Journal. 5:1. 2006.
2. Gerlach, K, Burton, H, Dorn, J, Leddy, J, and Horvath, P. Fat intake
and injury in female runners. Journal of the International Society of Sports
Nutrition. 5:1. 2008.

nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6 15

ounce of
prevention Jason Brumitt, MSPT, SCS, ATC/R, CSCS,*D

about the
AUTHOR Reacquaint Yourself
with MyPyramid
Jason Brumitt is an
assistant professor
of physical therapy
at Pacific University
(Oregon). He is
currently a doctoral A new report from the Centers for Disease Control (CDC) In addition to diabetes, a poor diet and a lack of activ-
candidate with Rocky suggests that a third of all Americans may have diabetes ity may be a factor in the onset of other medical condi-
Mountain University by the year 2050 (1). A diagnosis of diabetes may increase tions such as heart disease and certain forms of cancer.
of Health Professions. one’s likelihood of eye damage, kidney disease, or heart Consuming an optimal diet (and exercising) may help to
He can be reached via disease and on average shorten one’s life by 10 to 15 years reduce the risk of certain chronic medical conditions. To
email at brum4084@ (2). On a national level, the cost of medical care devoted to educate the public, the United States Department of Agri-
pacificu.edu. treating diabetes is over 115 billion dollars (2). culture (USDA) published “MyPyramid” (www.mypyramid.
gov), a website devoted to nutrition and exercise recom-
Genetics and personal behaviors have been identified as mendations (3). The purpose of this article is to highlight
potential risk factors for developing diabetes. The pre- the value of the US government’s “MyPyramid.”
dominate form of diabetes, type II, may be influenced
by personal choices including one’s diet and one’s level Table 1 presents the USDA’s general activity and dietary
of daily exercise or activity. Despite the recognition that recommendations (3). The dietary recommendations pre-
a poor diet and inactivity may contribute to the onset of sented here represent the daily ranges one may consume
this chronic condition, a majority of Americans are failing based on age and sex (3). One should review the website
to adopt these health behaviors. To simply illustrate this to identify the daily recommended values based on one’s
point, over 60% of Americans are classified as either over- age and gender.
weight or obese (2).

Table 1. General Activity and Dietary Recommendations from the USDA (www.mypyramid.gov) (3)
Exercise Recommendation
Adults
Physical activity for a minimum of 30 minutes (daily)
Children
Physical activity for a minimum of 60 minutes (daily)
Diet
Grains
3 – 8 ounces; at least half from whole grain sources
Vegetables
1 – 3 cups
Fruits
1 – 2 cups
Milk Group
2 – 3 cups
Meat and Beans
2 – 6.5 ounces
Oils
3 – 7 teaspoons

nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 16

 ounce of prevention Reacquaint Yourself with MyPyramid

Table 2. A Partial List of Nutritional Facts for a McDonald’s Big Mac Meal (1)
Item Serving Size Calories Total (& Total Fat (g) (& % Carbohydrates Dietary Fiber Protein (g)
from Fat) Daily Value) (g) (% of Daily (g) (% of Daily
Value) Value)
Big Mac 7.5oz 540 (260) 29 (45%) 45 (15%) 3 (13%) 25
Large French Fry 4.1oz 380 (170) 19 (29%) 48 (16%) 5 (20%) 4
Coke (Medium) 21oz 110 (0) 0 (0%) 58 (19%) 0 (0%) 0

How does the USDA’s recommendations from the mypyramid.gov website
compare with a popular fast food meal? Table 2 presents the nutritional
content of a Big Mac meal (as reported on a McDonald’s website) (1). First,
one should notice that the nutritional values presented by McDonald’s
challenge exact comparisons. For example, does the hamburger patty
weight 7.5oz or does the entire sandwich weight that amount? Regard-
less, one can qualitatively assess the potential contribution from the one
hamburger patty toward one’s allowed meat and beans serving for that
day. Second, this “meal” fails to include content from the vegetables, fruits,
or milk group. To meet the daily recommended values, one would need to
increase servings from these groups at other meals during the day. Finally,
we are unable to assess the nutritional quality of the macronutrients (e.g.,
carbohydrates, fats, and proteins) consumed in the Big Mac meal.
References
1. McDonald’s. McDonald’s USA nutrition facts for popular menu
items. Accessed November 1, 2010. http://nutrition.mcdonalds.com/
nutritionexchange/nutritionfacts.pdf.
2. National Center for Chronic Disease Prevention and Health Promotion.
Diabetes. Successes and opportunities for population-based prevention
and control. Accessed November 1, 2010. http://www.cdc.gov/nccdphp/
publications/aag/pdf/diabetes.pdf.
3. United States Department of Agriculture. MyPyramid.gov. Accessed
November 1, 2010. http://www.mypyramid.gov/index.html.

Conclusion
Individuals should familiarize themselves with the USDA nutritional and
activity guidelines. This self education may help one identify deficiencies
within their diet. If one is currently receiving treatment for a chronic medi-
cal condition, he/she should also seek dietary recommendations from
their medical provider and/or a registered dietician. 

nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6 17

mind
games Suzie Tuffey-Riewald, PhD, NSCA-CPT

about the
AUTHOR Over the Years
• Set goals: Goal-setting works. Effective goal-setting
Suzie Tuffey-Riewald Over the years in this Mind Games column, a variety of can enhance performance. Think about how you can
received her degrees mental skills concepts have been addressed to provide incorporate goals into your daily training—goals
in Sport Psychology/ you with an awareness and understanding of important that focus on what you need to do to improve.
Exercise Science from mental skills and how they can impact performance. In ad- • Be aware of your thinking and work on thinking
the University of North dition to this awareness and education, the articles have effectively: Too often, athletes let their thinking and
self-talk “run wild” during practice but expect to
Carolina —Greensboro. also attempted to provide specific “how to’s.” That is, the have disciplined thinking during competition. Use
She has worked for articles have addressed how to learn and develop specific practice to figure out how to think effectively (that is,
USA Swimming as the skills, such as confidence, imagery, motivation, goal-set- what to say to yourself and focus on to facilitate per-
formance)—and practice it during practice sessions.
Sport Psychology and ting, effective concentration, and how to implement the
Sport Science Director, mental skills to facilitate practice and competitive per- • Recognize success: In a quest to improve, athletes
often focus solely on weaknesses, areas that need
and most recently formance. The objective has been twofold: First, to get
improvement and what went wrong. Equally impor-
as the Associate you thinking about the importance of the mental aspect tant is to recognize strengths, what went well and
Director of Coaching of performance and creating an awareness as to the role all of the little successes. These little successes, that
with the USOC where of mental factors in your practice and performance and, occur on a daily basis, can serve as the foundation
for confidence but only if they are recognized.
she worked with second, to provide you with the resources to manage this
• Address your mental preparation for competition:
various sport national mental aspect of performance. Given that this is the last
Being mentally prepared for competition has been
governing bodies Performance Training Journal issue of the year, it seems identified as a primary factor influencing perfor-
(NGBs) to develop like an appropriate time to draw out some of the take- mance with elite athletes. Work to figure out how
and enhance coaching home messages that have been discussed in this column. you tend to think, feel, focus when you perform your
best and develop a plan and routine that gets you
education and training. This should serve as a reminder to you as you look to the thinking, feeling and focused in this way to optimize
Suzie currently works new year and work to set performance goals to improve your performance.
as a sport psychology as an athlete.
consultant to several
NGBs.
• Know Yourself: A point that has been infused While this is certainly not an all-inclusive list of reminders,
throughout discussions has been the importance
it does serve to highlight some of the key points discussed
of knowing yourself—what helps performance
(and what hurts) from a psychological perspective? in this year’s Mind Games columns. Reflect on these key
What are your mental strengths and weaknesses? Be skills, and others you can identify, and begin thinking
aware. about which ones you need to work on most and how you
• There is no one best way but there is a best way for can better develop them to incorporate into your training
you: I’ve been unable to provide a specific “recipe” on
in the upcoming year. 
how to approach practice, how to think effectively
prior to and during competition, or how to focus,
because everyone is different and what works for
one athlete may not be best for another. Instead,
these articles have provided skills and strategies that
you can learn and incorporate into training as is best
for you to facilitate your performance.
• Be an athlete: That is, during training, commit
mentally and physically to the task at hand and leave
everything else off the playing field (or out of the
pool, weight room, etc). Make practice more than a
physical endeavor by mentally engaging in what you
are doing.

nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 6 18

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