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If you want to go fast, go alone. If you want to go far, go together.

-African Proverb

Alex Young

Project Manager

Address:

Limitless Performance Training

985-900-2121

Phone:

Fuelables

Email:

Limitless Information HUb

This page will host all of the information you will need in regards to the training administered by Limitless Performance Training, food served by Fuelables and Recovery provided by Limitless Cryo.  This page will be updated weekly in regards to information necessary for each athlete to place themselves in the best position possible to prepare & perform at their peak potential.

 

Let's Go Wolves!
 

Tips FOr the Off-Season

Hydration

Hydration:

Staying well-hydrated is crucial for athletes, especially during the summer when outdoor temperatures rise. Let’s explore why hydration matters for athletes:

  1. Regulating Body Temperature: Adequate hydration helps the body control its temperature. When you’re active, your body generates heat, and sweating is the primary way it cools down. Proper hydration ensures that this cooling mechanism works effectively, preventing overheating during intense exercise.

  2. Energy Levels and Performance: Hydration is essential for maintaining energy levels. When you’re dehydrated, your body has to work harder, leading to fatigue and decreased performance. Proper fluid intake helps you stay focused, perform better, and avoid early exhaustion.

  3. Muscle Function and Endurance: Hydration directly impacts muscle function. Well-hydrated muscles contract efficiently, allowing you to move with ease. Dehydration can lead to muscle cramps and reduced endurance. Proper fluid balance supports optimal muscle performance.

  4. Blood Flow and Oxygen Delivery: Hydration ensures adequate blood volume, allowing the heart to pump blood efficiently. Sufficient blood flow delivers oxygen and nutrients to working muscles. Dehydration can strain the cardiovascular system and impair overall performance.

  5. Electrolyte Balance: Electrolytes (such as sodium, potassium, calcium, and magnesium) play a crucial role in muscle and nerve function. Sweating during exercise leads to electrolyte loss. Sports drinks containing electrolytes can help replenish these essential minerals.

  6. Avoiding Heat-Related Illnesses: Dehydration increases the risk of heat-related conditions like heat exhaustion and heat stroke. These can be life-threatening. Proper hydration helps regulate body temperature and reduces the risk of such complications.

Hydration Tips for Athletes:

  • Before Exercise:

    • Drink fluids containing sodium 4 hours before exercise (5-7 milliliters per kilogram of body weight).

    • 2 hours before exercise, check urine color. If dark, consume 3-5 milliliters per kilogram of body weight (fluid with sodium).

  • During Exercise:

    • Aim for 4-6 ounces of fluid every 15 minutes (totaling 16-24 ounces per hour).

    • For activities lasting over an hour, consider sports drinks with carbohydrates (not just water).

  • After Exercise:

    • Rehydrate by drinking 20-24 ounces of fluid for every 1 pound lost during activity.

    • Alternatively, consume 2-3 cups of fluid every hour for 2-3 hours after exercise.

Remember, staying hydrated supports overall health, performance & well-being.

Nutrition

Nutrition:

For training athletes, proper nutrition plays a crucial role in optimizing performance, recovery, and overall health. Here are some essential guidelines to consider:

  1. Caloric Intake:

    • Ensure you consume enough calories to meet the energy demands of your training. Athletes often require more calories than sedentary individuals due to increased physical activity.

    • Monitor your weight and adjust caloric intake based on training volume and goals.

  2. Macronutrients:

    • Protein: Vital for muscle repair and growth. Aim for 1.2 to 2.0 grams of protein per kilogram of body weight per day.

    • Carbohydrates: Provide energy for workouts. Prioritize complex carbs (whole grains, fruits, vegetables) and consume them before and after training.

    • Fats: Essential for overall health. Include healthy fats from sources like avocados, nuts, and olive oil.

  3. Micronutrients:

    • Vitamins and Minerals: Consume a variety of colorful fruits and vegetables to ensure you get a wide range of vitamins and minerals.

    • Calcium: Crucial for bone health. Dairy products, leafy greens, and fortified foods are good sources.

    • Iron: Important for oxygen transport. Include lean meats, legumes, and fortified cereals.

    • Vitamin D: Supports bone health. Get sunlight exposure or consider supplementation.

  4. Hydration:

    • Stay well-hydrated throughout the day. Dehydration can impair performance and recovery.

    • Drink water before, during, and after workouts.

  5. Nutrient Timing:

    • Pre-Workout: Consume a balanced meal 1-2 hours before training. Include carbs and protein.

    • Post-Workout: Within 30 minutes after exercise, have a meal or snack with carbs and protein to replenish glycogen stores and aid muscle repair.

    • Recovery Meals: Continue to eat balanced meals throughout the day to support recovery.

  6. Supplements:

Remember that individual needs vary based on factors like sport, training intensity, body composition, and personal preferences.

Click here for a comprehensive list of banned substances according to NCAA.

Sleep

Sleep:

Adequate rest is essential for optimal performance. Here’s why:

  1. Tissue Repair and Muscle Growth:

    • During sleep, your body releases growth hormone, which stimulates tissue repair and muscle growth.

    • Proper sleep promotes glycogen restoration, which is crucial for high-intensity exercise.

  2. Cardiovascular Health:

    • As you progress through the stages of sleep, changes in heart rate and breathing promote cardiovascular health.

    • Sleep allows your heart to rest and supports overall cardiovascular function.

  3. Immune System Support:

    • While you sleep, your body produces cytokines, which help the immune system fight infections.

    • Quality sleep aids in preventing illness and supports recovery from existing health issues.

  4. Mental State and Cognitive Function:

    • Sleep helps consolidate memories, which is crucial for athletes learning new skills.

    • Cognitive processing relies on adequate sleep; lack of it can impair decision-making and adaptation to new situations.

    • Healthy sleep improves overall mood and prevents irritability and depression.

  5. Performance Enhancement:

    • Increased quantity and quality of sleep lead to better performance in various areas related to sports demands.

    • A Stanford study found that men’s basketball players who extended their sleep to 10 hours a night experienced several positive outcomes.

      • Improved reaction times, decision-making, memory, and alertness.

      • Faster sprint times, better accuracy in shooting and serving, and increased stamina.

  6. NCAA Recommendations:

In summary, athletes should aim for 7 to 9 hours of sleep nightly, with elite athletes encouraged to get at least 9 hours.

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