T&C April/May - 11

Nutrition
MODERATE TRAINING DAY
GRAINS + CARBS 35%
* Pasta
* Rice
* Potatoes
* Cereals
* Breads
* Legumes
LEAN PROTEIN 25%
* Poultry
* Beef/Game/Lamb
* Fish
* Eggs
* Low-Fat Dairy
* Soy (e.g. Tofu, Tempeh)
* Legumes/Nuts*
FRUITS + VEGETABLES 40%
* Fresh Fruit
* Canned Fruit
* Dried Fruit
* Raw Vegetables
* Cooked Vegetables
FATS
* Avocado
* Oils
* Nuts
* Seeds
* Cheese
* Butter
FLAVORS
* Salt/Pepper
* Herbs
* Spices
* Vinegar
* Salsa
* Mustard
* Ketchup
HYDRATION
* Water
* Dairy/Non-Dairy Beverages
* Diluted Juice
* Flavored Beverages
(Low/Zero Calorie)
*
Protein plays an important role in athlete recovery
by repairing and rebuilding muscles, especially
after resistance training. Research suggests that
athletes only need about 0.25-0.4g/kg body weight
of protein after training to maximize muscle protein
synthesis and strength adaptations. For example, a
150lb athlete would need about 17-27g of protein,
whereas a 250lb athlete would need about 28-45 g
of protein. These protein needs are easily achievable
with a protein shake and/or a larger protein-rich meal
following training.
And, instead of only focusing on protein within
the first few hours after a workout, sports dietitians
encourage athletes to spread out their protein intake
throughout the day to meet their overall protein
needs. Sports dietitians generally recommend that
athletes consume at least 1.2-2.0g/kg body weight
of protein throughout the day, with about 20-40g
of protein every 3-4 hours.
MYTH 3: PLAIN WATER IS BEST AROUND
TRAINING.
Athletes should think of hydration as a balance
between fluid and electrolytes, and plain water
alone misses out on the sodium needed to retain and
DISCOVER A
WINNING
GAMEPLAN
BRANDING * CONFIGURATION * PRODUCT MODIFICATION
Your team is unique, and so are your goals. That's why we work with
you to create a strength training system tailored to the needs of your
athletics program. We offer three key categories of customization
capabilities to optimize team spirit, space and functionality in
your training room.
Contact us to create a proper training space where your athletes can
work hard, build strength and be proud.
matrixfitnessusa | info@matrixfitness.com | 866.693.4863
training-conditioning.com | 11

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T&C April/May

Table of Contents for the Digital Edition of T&C April/May

Table of Contents
Editor's Letter
From Rehab to Robustness
Nutrition: Myth-Busting Nutrition Tips
Strength & Conditioning: Prioritizing Preseason Programs
2023 Tech Guide
Measuring Motion
Decreasing Injuries with Data
Tactical Transition
Developing a Strong & Powerful Base
Product Focus: NATA AT Expo Sneak Preview
Product Marketplace
Advertisers Index
T&C April/May - 1
T&C April/May - 2
T&C April/May - Table of Contents
T&C April/May - Editor's Letter
T&C April/May - 5
T&C April/May - From Rehab to Robustness
T&C April/May - 7
T&C April/May - 8
T&C April/May - 9
T&C April/May - Nutrition: Myth-Busting Nutrition Tips
T&C April/May - 11
T&C April/May - 12
T&C April/May - 13
T&C April/May - Strength & Conditioning: Prioritizing Preseason Programs
T&C April/May - 15
T&C April/May - 16
T&C April/May - 17
T&C April/May - 18
T&C April/May - 19
T&C April/May - 20
T&C April/May - 2023 Tech Guide
T&C April/May - Measuring Motion
T&C April/May - Decreasing Injuries with Data
T&C April/May - 24
T&C April/May - 25
T&C April/May - 26
T&C April/May - 27
T&C April/May - 28
T&C April/May - 29
T&C April/May - Tactical Transition
T&C April/May - 31
T&C April/May - Developing a Strong & Powerful Base
T&C April/May - 33
T&C April/May - 34
T&C April/May - 35
T&C April/May - 36
T&C April/May - 37
T&C April/May - Product Focus: NATA AT Expo Sneak Preview
T&C April/May - 39
T&C April/May - Product Marketplace
T&C April/May - 41
T&C April/May - Advertisers Index
T&C April/May - 43
T&C April/May - 44
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