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5/11/2013 0 Comments Testing for Muscular Power One of the best and most common way to test for muscular power is the vertical jump test. The NFL uses the vertical jump test to test potential NFL drafts on their muscular power. You can measure and record the best of 3 attempts on your stationary and maximum vertical jump. To gauge on how good these results are, you can use the vertical jump calculator on http://www.exrx.net/Calculators/VerticalJump.html Or alternatively, you may refer to this website for information
The following table is extracted from the above mentioned website for adult athletes (20+)
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5/11/2013 1 Comment Training tips for NAPFA test3 Most Feared Station With Most Number Of Casualties |
| Week | Activities | Teaching cues/points | Organization |
|---|---|---|---|
| 1 | Activity 1 Step-up · Step up as fast as possible within 30 seconds · 3 sets x 30 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed
Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 30 · Power squat x 20 · Standing vertical jump x 20 · Tuck jump x 10 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 2 | Activity 1 Step-up · Step up as fast as possible within 30 seconds · 3 sets x 30 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 30 · Power squat x 20 · Standing vertical jump x 20 · Tuck jump x 10 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 3 | Activity 1 Step-up · Step up as fast as possible within 40 seconds · 3 sets x 40 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 25 · Standing vertical jump x 25 · Tuck jump x 15 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 4 | Activity 1 Step-up · Step up as fast as possible within 40 seconds · 3 sets x 40 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 25 · Standing vertical jump x 25 · Tuck jump x 15 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 5 | Activity 1 Step-up · Step up as fast as possible within 50 seconds · 3 sets x 50 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 30 · Standing vertical jump x 30 · Tuck jump x 15 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 6 | Activity 1 Step-up · Step up as fast as possible within 50 seconds · 3 sets x 50 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 30 · Standing vertical jump x 30 · Tuck jump x 15 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 7 | Activity 1 Step-up · Step up as fast as possible within 60 seconds · 3 sets x 60 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 30 · Standing vertical jump x 30 · Tuck jump x 15 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 8 | Activity 1 Step-up · Step up as fast as possible within 60 seconds · 3 sets x 60 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed
Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 30 · Standing vertical jump x 30 · Tuck jump x 15 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height |
Unit Plan Topic/Focus: Improving pull-up
Equipment booking/ Facilities scheduling: Fitness corner
| Week | Activities | Teaching cues/points | Organization |
|---|---|---|---|
| 1 | Activity 1 Diminishing returns workout · Push-up x 20 · Power push-up x 5 · Pull-up / inclined pull-up x 20 · Dips x 20 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 2 | Activity 1 Diminishing returns workout · Push-up x 25 · Power push-up x 5 · Pull-up / inclined pull-up x 20 · Dips x 2 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 3 | Activity 1 Diminishing returns workout · Push-up x 30 · Power push-up x 10 · Pull-up / inclined pull-up x 25 · Dips x 25 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 4 | Activity 1 Diminishing returns workout · Push-up x 30 · Power push-up x 10 · Pull-up / inclined pull-up x 25 · Dips x 25 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 5 | Activity 1 Diminishing returns workout · Push-up x 30 · Power push-up x 10 · Pull-up / inclined pull-up x 30 · Dips x 30 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 6 | Activity 1 Diminishing returns workout · Push-up x 30 · Power push-up x 10 · Pull-up / inclined pull-up x 35 · Dips x 30 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 7 | Activity 1 Diminishing returns workout · Push-up x 40 · Power push-up x 15 · Pull-up / inclined pull-up x 40 · Dips x 30 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 8 | Activity 1 Diminishing returns workout · Push-up x 40 · Power push-up x 15 · Pull-up / inclined pull-up x 40 · Parallel bar/bench Dips x 30 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
Unit Plan Topic/Focus: Improving 2.4 km run
Equipment booking/ Facilities scheduling: Running track
| Week | Activities | Teaching cues/points | Organization |
|---|---|---|---|
| 1 | Activity 1 Interval run · 4 sets x 400m · Work:rest ratio is 1:2 · 110-120% of usual 2.4 km running speed | · Maintain a consistent running tempo by maintaining speed or increasing speed for each laps | Track |
| 2 | Activity 1 Interval run · 4 sets x 400m · Work:rest ratio is 1:1.5 · 110-120% of usual 2.4 km running speed | · Maintain a consistent running tempo by maintaining speed or increasing speed for each laps | Track |
| 3 | Activity 1 Interval run · 5 sets x 400m · Work:rest ratio is 1:2 · 110-120% of usual 2.4 km running speed
| · Maintain a consistent running tempo by maintaining speed or increasing speed for each laps | Track |
| 4 | Activity 1 Interval run · 5 sets x 400m · Work:rest ratio is 1:1.5 · 110-120% of usual 2.4 km running speed
| · Maintain a consistent running tempo by maintaining speed or increasing speed for each laps | Track |
| 5 | Activity 1 Interval run · 5 sets x 400m · Work:rest ratio is 1:1.5 · >120% of usual 2.4 km running speed
| · Maintain a consistent running tempo by maintaining speed or increasing speed for each laps | Track |
| 6 | Activity 1 Interval run · 6 sets x 400m · Work:rest ratio is 1:1.5 · >120% of usual 2.4 km running speed
| · Maintain a consistent running tempo by maintaining speed or increasing speed for each laps | Track |
| 7 | Activity 1 Interval run · 6 sets x 400m · Work:rest ratio is 1:1 · >120% of usual 2.4 km running speed
| · Maintain a consistent running tempo by maintaining speed or increasing speed for each lap | Track |
| 8 | Activity 1 Interval run · 6 sets x 400m · Work:rest ratio is 1:1 · >120% of usual 2.4 km running speed · Each lap should be 10-20% faster than your targeted timing (2.4 timing divided by 6) in order for you to achieve it | · Maintain a consistent running tempo by maintaining speed or increasing speed for each lap | Track |
1. Daily energy requirement
This is determined by three factors which are the basal metabolic rate (BMR), physical activity and the thermic effect of food. According to Wilmore and Costil (2001) as cited in Antonio (2008), of these three factors, BMR accounts for about 60-70% of the total daily calories. This is followed by physical activity which is the most variable factor. The least significant factor is thermic effect of food which refers to the amount of calories required to digest and absorb the consumed foods.
The Harris-Benedict equations (Harris and Benedict, 1919 as cited in Antonio, 2008) are most frequently used to calculate BMR or more practically, resting metabolic rate (RMR) instead.
Males: BMR (calories/day) = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.775 x age in years)
Females: BMR (calories/day) = 655.1 + (9.5663 x weight in kg) + (1.85 x height in cm) – (4.676 x age in years)
This will provide us with the minimum amount of daily calories required by a person at rest. However, we need to also consider their daily physical activity level (PAL) to calculate their daily energy expenditure and thus their minimum daily calorie requirement. We have to multiply the RMR by a PAL factor that best resembles them. Table 1 below shows the various PAL factors.
| Activity factor | Activity level |
|---|---|
| 1.53 | Sedentary or light activity |
| 1.76 | Active or moderately active |
| 2.25 | Vigorous active |
Example: I am 170 cm in height and 62 kg in weight. I would consider myself to be active. Thus my PAL factor is 1.76.
Calculations: BMR (calories/day) = 66.5 + (13.75 x 62) + (5.003 x 170) – (6.775 x 32)
= 1553 calories/day
Minimal daily calories requirement = 1553 x 1.76
= 2733 calories
2. Body weight goals
If the athlete needs to increase or decrease body mass, we need to adjust the daily calorie intake to be above or below the minimal daily calories requirement. One pound of body fat is about 3500 calories. For weight/fat loss, the athlete should ingest 500 calories lesser daily which would allow him/her to lose one pound of fat per week.
One pound of muscle is about 2500 calories. So for muscle gains, the athlete should ingest about 300-500 calories more daily. It is recommended that the athlete eat about 4-6 meals per day in order to meet this required intake.
3. Macronutrient needs
Once these two factors are addressed, we need to consider the issue of macronutrient intake. Most strength/power athletes should get 12-15% of their calories from protein, 55-60% from carbohydrates and 30% from fats (<10% from saturated fats) (Kreider and Almada, 2004 as cited in Antonio, 2008)
References:
Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Nutritional needs of strength/power athletes. In A. Stopppani, J, Scheett, T.P. and Mcguigan, M.R. (Eds.), Essentials of sports nutrition and supplements (pp. 350-352). Chapter Humana Press.
Harris, J. S., & Benedict, F. G. (1919). A Biometric Study of Basal Metabolism in Man (Carnegie Institution of Washington publication# 279). Washington, DC: Carnegie Institute.
Kreider, R. B., Almada, A. L., Antonio, J., Broeder, C., Earnest, C., Greenwood, M., & Ziegenfuss, T. N. (2004). ISSN exercise & sport nutrition review: research & recommendations. Sports Nutr Rev J, 1(1), 1-44.
Wilmore JH, Costill DL. Metabolism, energy, and the basic energy systems. In: Physiology of Sport and Exercise. 3rd ed. Champaign, IL: Human Kinetics Publishers; 2001: 139
It is not necessary for endurance athletes such as runners to engage in special dietary strategies such as carbohydrate loading during practices and races especially if the intensity is not high and the distance is relatively short.
References
Bjorkman, O., & Wahren, J. (1988). Glucose homeostasis during and after exercise. RL Terjung. New York: Macmillan, 100-115.
Saltin, B., & Karlsson, J. (1971). Muscle glycogen utilization during work of different intensities. In Muscle metabolism during exercise (pp. 289-299). Springer US.
Accordingly to Antonio (2008), the classic carbohydrate loading method requires a 3-4 day glycogen-depleting regime which contained hard exercise coupled with a low carbohydrate diet followed by a 3-4 day repletion phase in which training volume and intensity were decreased whereas carbohydrate consumption was significantly increased. The drawback of this method is that workout quality suffered during the depletion phase and optimal performance was not achieved.
Sherman et al. (1981) as cited in Antonio (2008) proposed an alternative method. It required the athlete to consume a 50% carbohydrate diet for 3 days while slowly reducing training volume. The athlete will consume 70% carbohydrate diet from the fourth day while still reducing training volume. On the seventh day, the athlete will compete. The authors reported that this modified method is highly effective for loading glycogen with less risk of performance decrements than the classic method.
References:
Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Carbohydrates. In A. Haff, G.G (Eds.), Essentials of sports nutrition and supplements (pp. 301). Chapter Humana Press.
Hawley, J. A., Schabort, E. J., Noakes, T. D., & Dennis, S. C. (1997). Carbohydrate-loading and exercise performance. An update. Sports medicine (Auckland, NZ), 24(2), 73.
Sherman, W. M., Costill, D. L., Fink, W. J., & Miller, J. M. (1981). Effect of exercise-diet manipulation on muscle glycogen and its subsequent utilization during performance. International Journal of Sports Medicine, 2(2), 114.
2/11/2013 0 Comments
Fundamental training principles
- Volume, intensity, frequency
- Aerobic training volume = total distance or time of training. Resistance training volume = total number of repetitions or total weight lifted (number of repetitions x weight used)
- Aerobic training intensity = percentage of maximal heart rate (MHR). MHR per minute = 208 – 0.70(age in years). Resistance training intensity = percentage of 1 repetition maximum (1RM). 1 RM = maximum amount of weight used for one repetition.
- Total training volume normally refers to total number of training sessions per week.
2. Overload
- As participant adapts to the training, if further health and fitness gains are to be achieved, the training must be made more difficult.
- For aerobic training, it can be accomplished by training at a higher intensity or volume by increasing the duration or frequency. Likewise for resistance training.
- Note that increases in training intensity or volume should progress gradually and intensity and volume are indirectly co-related i.e. increasing intensity would lead to a decrease in volume and vice versa.
3. Specificity
- Train the specific physiologic characteristics to achieve the desired gains or adaptations.
- Performing aerobic training primarily leads to adaptations related to cardiovascular health and endurance whereas strength training leads to muscular strength and power gains.
- Although overlap in adaptation exists between both types of training, it is crucial to include both types in a training programme.
4. Individualization
- Individualized all training programmes according to individual responses and adaptation.
- Avoid certain lower body exercise such as leg extensions for individuals with a history of knee pain or adjusting MHR accordingly etc
5. Warm-up
- An adequate warm-up which includes a general warm-up, dynamic stretches and specific-sport/activity movements lead to optimum performance.
- Performing regular flexibility training to improve joint range of motion and mobility reduces risk of injury. This should be done separately from the warm-up, usually at end of workout or as a separate session.
These fundamental training principles can apply to both resistance and aerobic training. Following these principles would lead towards achieving the desired training goals and produce continued results in the longer term.
References:
Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Principles of Exercise Training. In A. Steven J. Fleck (Eds.), Essentials of sports nutrition and supplements (pp. 146-149). Chapter Humana Press.
2/11/2013 0 Comments
Delayed-onset muscle soreness
The main cause of DOMS is muscle fibre damage that may include tension-induced disruption of the sacromeres and sarcolemma, and increased intracellular calcium. Eccentric contractions are much more likely to cause DOMS than static or concentric muscle contractions. DOMS is often associated with resistance exercises but endurance-type exercises with a significant eccentric component (for example, running downhill) can cause DOMs as well. So for strength athletes looking into using resistance exercises for their cardio workout but would rather not induce further muscle damage, they could consider eccentric-less exercises such as sled pushing/pulling and medicine ball throws.
The most effective means of reducing DOMS is to exercise regularly. This repeated bout effect explains that even a single bout of exercise has a significant protective effect against DOMS during subsequent bouts of similar exercise. Therefore, it is important to engage in regular exercise as well as active recovery in-between sessions. Apart from working out regularly and avoiding long breaks (more than 1-2 weeks), I would go for a swim or play basketball at an easy-moderate pace on my rest days as part of my recovery.
Non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin and muscle cream/rub reduce the pain associated with DOMS but longer-term use may be counter-effective. It would be advisable to avoid regular use of such drugs.
References:
Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Skeletal Muscle Plasticity. In A. Chromiak, J.A. and Antonio, J (Eds.), Essentials of sports nutrition and supplements (pp. 40-41). Chapter Humana Press.
2/11/2013 0 Comments
Consequences of endurance exercise
Mild muscle damage actually stimulates the rebuilding process which results in new and stronger muscle protein. More severe damage can result in muscle stiffness and soreness, limiting recovery and inhibiting performance. There are three primary causes of muscle damage.
a) Contractile stress
- Muscle contraction (especially the eccentric phase) places great stress on the muscles -> small tearing of muscle fibre.
- An acute inflammatory response is triggered by an injury -> swelling at injured site -> further muscle damage. This response peaks after 24 hours which explains why soreness is often felt some time after the workout is completed.
b) Hormonal shifts
- Catabolic hormone, cortisol is released when blood glucose is low or during high
intensity exercise.
- Primary function of cortisol is to generate fuel for working muscles by activating gluconeogenesis, lipolysis and proteolysis. Proteolysis can cause muscle damage.
c) Free radical reactions
- Free radicals are generated during exercise which can damage muscle protein and membranes and may even affect proper functioning of the immune system.
- These radicals must be neutralized by antioxidants such as vitamins C and E.
2. Immune system suppression
Athletes who train intensely -> more likely to catch colds and infections. Moderately intense exercises stimulate the immune system but strenuous exercises coupled with work-life stress -> suppress immune function.
Several reasons exist for the immunosuppressive effects of strenuous exercise. These include an increase in blood cortisol and other stress hormones, and a reduction in blood glutamine and glucose. Cortisol is the main contributor which increases during strenuous exercise, low blood glucose and periods of mental stress. It lowers the concentration and activities of many important immune cells that fight infection. The immune system suppression can last up to 73 hours after exercise and significantly increase vulnerability to infection.
References:
Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Nutrition before, during, and after exercise. In A. Ivy, J.L. (Eds.), Essentials of sports nutrition and supplements (pp. 624-625). Chapter Humana Press.
Phase 1 – Shock or alarm phase
- Occurs in initial phases of exercise programme. Generally 3-4 weeks depending on fitness level of participant.
- Primarily a neurological adaptation of the stress placed on the body.
Phase 2 – Super compensation stage
- The body progressively adapts through various physiological adjustments (i.e. biochemical, skeletal, muscular, connective tissue, cardiorespiratory) to exercise stress.
- Adaptation continues until participant reaches their optimal performance level.
Phase 3 – Maladaptation stage
- Overtraining occurs which is primarily associated with physiological and psychological fatigue
- Performance deterioration occurs.
By manipulating GAS, a systematic plan of periodization can be created to enhance performance and prevent overtraining. The main goal is to develop optimal physical performance required by an athlete/participant in his/her given sport/activity without overtraining. The initial stage of periodization usually consists of a macrocycle (overall training period) which is broken down into numerous progressive mesocycles and into further smaller microcycles.
Classic periodization programme for an athlete
1. Transition phase – active rest with little or no formal training (detraining phase). Occurs during off-season. The length depends on the type of sport and individual athlete.
2. Preparatory phase – Progressive phases of endurance/conditioning, hypertrophy, strength and power. Occurs during pre-season.
3. Maintenance phase – perform minimal workload to maintain performance level developed during the previous phase. Occurs during in-season.
It is up to the practitioner and athlete to design and adapt the periodization cycle to suit their training needs. Training days could range from low, moderate and high intensity to avoid overtraining and injuries. A transition phase could be inserted after each phase of the periodization cycle to promote recovery and limit overtraining. At least 8-10 hours of sleep is advisable for promote recovery.
References:
Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Aspects of Overtraining. In A. Mike Greenwood (Eds.), Essentials of sports nutrition and supplements (pp. 127-128). Chapter Humana Press.
1. Dehydration
- Primary means of heat dissipation during exercise is by sweat evaporation which accounts for about 80% of total heat loss.
- Consequence of body water loss (dehydration) -> reduced blood volume -> stress on cardiovascular system -> negative impact on physical performance.
- A loss of body fluid as little as 1% can have significant impact. 4% -> heat cramps and exhaustion. 6% -> heat stroke (life threatening)
- Second consequence of dehydration -> Loss or imbalance in electrolytes (affect normal metabolic functioning of tissues and organs).
2. Depletion of carbohydrate stores
- During aerobic exercise of moderate intensity (60-75% VO2 max), 40% of energy requirements must come from carbohydrate. Higher intensity -> higher % of carbohydrate to sustain muscle contraction.
- Insufficient blood glucose level (<3.5mM) -> fatigue.
3. Depletion of muscle glycogen
- During aerobic exercise of high intensity (75%-85% VO2 max), >70% of energy requirements must come from carbohydrates. Of which, ~85% of the carbohydrates required are supplied by muscle glycogen.
- Even at normal blood glucose level, fatigue sets in as muscle glucose uptake is too slow to support carbohydrate needs of muscles. Adequate muscle glycogen stores are essential for maximal performance for both short and long duration aerobic exercises.
References:
Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Nutrition before, during, and after exercise. In A. Ivy, J.L. (Eds.), Essentials of sports nutrition and supplements (pp. 622-624). Chapter Humana Press.
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