ATTN: Female Athletes

The sport dietitian’s ability to make recommendations for athletes is constantly evolving as we learn more and more about how athletes respond to nutrition practices before, during and after exercise. One of the ways in which we gather this information is through research involving athletes.

A area of particular interest is the female athlete.  Boys and girls are different, and learning how to best treat each group individually is a major effort of the sport dietitian.  For the past 15 years we have been evaluating a condition known as the Female Athlete Triad (Triad), which is the relationship between eating habits, menstrual function and bone health in young women.  As our understanding of this syndrome evolves, we recognize that there is a lack of research with younger women.  Understanding this younger, adolescent population is a key component to developing recommendations for a lifelong approach to athletic and nutritional health.

We are searching for young female athletes (all sports), ages 13-19 to take part in a research study that will help develop more fully the understanding of the Traid in adolescents.  To participate in this confidential and anonymous, online survey, please follow click here and answer the questions that follow.  Your participation is greatly appreciated.

Stay tuned to this blog for more information about the three components of the Triad.

Hi, I’m Vladi Nikiforv and I was born in Villnuis, Lithuania, on October 7, 1987. When I was 3 years old my parents decided to move to America in search of a better life. I was left to my grandparents until the age of seven.

My hockey started very basic by attending public skating sessions with my father. My dad always believed that learning the importance of skating before stickhandling was the most important. In the beginning, I never used a stick. Years later, I’m able to look back and see how important skating was. I am not a very large player by any means. I stand at 5’6 and tip the scales at 147lbs. Skating is my game and I’ve learned that with my size, I have to use everything to my advantage. I played many years under my father who has coached nearly every team I’ve played for. He is my biggest influence and has taught me everything I know. My first experience away from my home and influential coach came 3 years ago when I left home to play in the OHL. My first two years were spent with the Barrie Colts. This past year I was involved in a nine player trade where I was acquired by the Sarnia Sting. Things were going so well I was in the top ten in points in the OHL, and then I received an elbow to the head and broke my jaw. I was out for the next fifteen games.

I have been invited to the St. Louis Blues rookie camp on June 23, 2008. Following that I will also be attending the New York Islanders Camp held on July 14, 2008. For the past two off-seasons I have trained at Bluestreak Sports Training–a proud member of Athletic Republic–in Hauppage, New York. Everyday I’m able to work out with players ranging from NHL experience to D1 College and prep school. My time spent there has greatly enhanced my strength and quickness; it is a great hockey environment.

I’ve always hoped to one day play in the NHL. I’ve come along way and I know that I still have along ways to go. This year I am focused on playing in the American Hockey League where Ill be able to play and develop. My goal is this summer is to become both as mentally and physically prepared as possible in efforts to take that next step in my future.

Thanks for reading. I hope you find my posts over the summer to be of interest.

As mentioned in the previous post, Neil Clark and Vladi Nikiforov will be sending along updates about their summer training at BlueStreak Sports Training–a proud member of the Athletic Republic. Before we get into the routine, however, we thought you’d like a little background on Neil and Vladi.

Here is Neil’s self-introduction, we’ll post Vladi’s later in the week.

Neil Clark born, 6 lbs 9 oz and 23 inches in length, on July 25th, 1981. Neil Clark today, 203lbs and 6′2″ in height. I was born and raised in Coquitlam British Columbia, Canada. My 2nd grade journal clearly states I was destined to “Play in the NHL” or be “a Fishrmn”( I assume now I meant Fisherman) . I took to Athletics with a natural proficiency as an adolescent being one of the top players on every team up until I was about 14 years old. I kept my girlish figure while the rest of the guys started filling out. In Bantam I played on the “B” team both years. I started growing the summer before I was eligible for Midgets and I made the “A” that year. I tried out for Jr. B and made that the following year. I followed that with 3 years in the BCHL as a Jr “A” player.

I received many scholarship offers my last year of Jr. “A”. I decided on Iona College in the MAAC conference of the NCAA Division I. Like trying to beat a man at the blue line it was a bad decision as Iona folded their hockey program for good at the culmination of my freshman year. I was given an opportunity to play at Manhattanville College in the ECAC west NCAA Division III. After completing my finance degree I decided to continue the pursuit of playing in the NHL. I played in the CHL for the Laredo Bucks gaining experience and inspiration to continue up the ladder. I was invited to the Detroit Red Wings main camp the following year for which I prepared mentally and physically each day at an Athletic republic facility, BlueStreak Sports Training in Stamford, Connecticut. I impressed the Wings coaching staff enough to earn the opportunity to play two games at the NHL level.

I have great reverence for the experience of suiting up next to Nick Lidstrom, Chellios, Datsyuk, Zetterberg … etc. I also took from it a renewed enthusiasm that I can compete alongside them. So this summer I have again begun my mental and physical preparation to honour my 2nd grade proclamation of “playing in the NHL.” I hope to enlighten you on my journey as to the thoughts, feelings, minor setbacks and great accomplishments that lie ahead. I should warn you as a reader: I have been on a self-bettering reading program with the likes of Eckart Tolle and Don Miguel Ruiz at the helm of my “awakening”. So I will try to best to rid myself of my ego in my writing. I should also mention professionally I have scored 18 goals in two years and been in 40 plus fights. I hope Mr. Tolle and Mr. Ruiz are patient men.

One of the most popular series of posts here on News & Views followed Eric Brock’s training for Pro-Day at Auburn in the lead up to the NFL Draft. Well, thanks to Athletic Republic’s Hockey VP Tad O’Had, we’ll be following the summer training programs of Neil Clark (left photo above) and Vladi Nikiforov (right photo above).

Here’s Tad’s introduction to the series:

The legendary Soviet Red Army hockey coach Anatoly Tarasov  would often tell  his players “There are a thousand reasons for failure , But not a single excuse.” These words could not better describe the true essence of Neil Clark and Vladi Nikiforov. Two young men chasing their  dreams of competing for the chance to take the ice in the National Hockey League. Over the next few months these two Athletic Republic athletes will share their stories of  triumph, training and preparation with us . Although these two young men may have the same dream they both have come to this point in their career from very different paths.

Neil Clark a Canadian born player came from the college ranks and has continually worked his way up the minor pro food chain matriculating in the Central League, IHL and AHL, he even had a cup of coffee with the Stanley Cup Champions Detroit Redwings. 

Vladi  rose to promise in the AJHL and then made the journey north to the infamous Ontario Hockey League (The “O”). Where he developed into one of the most electrifying players the Barrie Colts and Sarnia Sting have ever seen.

Today is a different story, however, and these two young men put in countless hours away from the ice challenging themselves in our Athletic Republic centers (BlueStreak Sports Training) pushing the limits. It doesn’t matter that the Stanley Cup just ended and most NHL players are enjoying vacation, these two young men continue to push the limits with rigorous plyometric, treadmill and strength sessions looking to gain an edge that may help make an impression at NHL camp. In the coming months you  will get a V.I.P. pass to NHL prospect camp, training camp, summer training, and the many stories that make up the voyage to make it to the National Hockey League.

On a personal note I cannot name two athletes that I have any more respect for than these two. I have had the unique pleasure of training these two athletes for many years as well as getting to know them on a personal level and I can tell you first hand that these two young men hold my admiration and respect, they are truly students of the game of hockey and will have great success in their future journey. I hope you enjoy their story as much as I have.

A reality that many of us face as athletes is the occasional injury. Depending on the severity/type of your injury, nutrition may play a role in aiding recovery. Here are some tips to keep in mind regarding what and how to eat when you are injured.

1. Adjust energy intake to match energy expenditure. We don’t want an injury or time off from sport to correspond with a significant change in weight. As athletes, we are used to high-energy expenditures and therefore higher energy intakes. If an injury takes you out of training all together, remember that your eating habits and patterns must change as well. Focus on eating intuitively:

Eat when you are hungry, stop eating when you are full

Establish routines, it is still important to eat regularly throughout the day, so set aside time for meals

2. If you are coming back from surgery, or your body has a lot of physical healing to do, focus on getting enough protein, vitamins, and minerals.

Incorporate a small amount of protein into every meal and snack

Eat lots of fruits and vegetables (vitamin C aids in healing and tissue repair). Add color to your plate!

3. Focus on nutrient density! Choose foods that pack in a lot of nutrients for their calorie content.

Think: Lots of fruits and veggies (antioxidants, & bone strengthening nutrients)

Low fat dairy (calcium, protein, vitamin D)

Whole grains (B-vitamins important for energy metabolism

4. Keep your good habits. When we are at the top of our game, nutrition seems important, and so we focus on eating well. Nutrition is just as important during periods of injury. Injuries can also be a time to develop good habits if you aren’t quite there yet.

Remember to treat your body well and it will treat you well.

As a high school athlete, I have to admit that I didn’t do much grocery shopping. But learning some simple skills and making a few key observations may help those of you who will soon be making the transition into the kitchen as you move from high school into college athletics at the end of the summer. It is worth it to take a trip to a grocery store just for the sake of looking around – this time from the perspective of the athlete and food shopper not just the consumer.

So how do you shop for a balanced meal?

1. Start with the basics: pasta, rice, whole-grain bread, cereal, oats, chicken broth (for making soup), olive oil, eggs, low-fat milk & yogurt, lean meat, etc. Notice that the first few ingredients will last throughout the week or month and are less perishable. Often these are things that can be bought less frequently. Also think about where you find these items in the store. Most of these foods can be found around the perimeter of the store – this is where you want to spend the bulk of your time at the market. It is where you will find the least processed foods that are full of healthy, energizing nutrients – perfect for athletes!
2. Think about adding color. Remember that we want every meal to be colorful and bright. Think berries on cereal, a glass of orange juice or a pasta dish with tomato sauce and veggies. Most of the color we can add to our diet comes from fruits and vegetables. Use this thought process to navigate the produce section. Think of foods that will go with the staples: veggies with pasta, bananas on cereal, tomatoes for a sandwich, lettuce for salads, fruit for snacking, etc.
3. Snacks: As an athlete it is always good to have snacks – items to pop in a gym bag, a travel pack, or to take as a pre- or post-workout snack. Things like crackers, granola bars, pretzels, nuts and dried fruit. To choose healthy snacks, avoid products with high fructose corn syrup, and in general look for whole grains. The least processed foods have the fewest ingredients, so try and avoid products with too many unpronouncables.

A lot of knowing how to shop and what to shop for comes from experience, but an easy way to get around that “need experience to get experience” conundrum is to plan and think about creating well-balanced, complete meals before you get to the store.

Stay tuned for more to come on meal planning!