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But perhaps the most important building an athlete will visit is the food- court- size cafeteria on the north end of the sprawling 3. The Caf, as the residents call it, is the OTC’s nutritional nerve center, where all meals are eaten and where new thinking about food is giving America’s top- tier athletes their high- performance edge. This past summer, the U. S. Olympic Committee sent a staff of chefs and dietitians from Colorado Springs to London, where they re- created the menu Team USA had been living and training on back home. The result: Americans won more medals than in any previous Olympics. I’ve often wondered what might happen if recreational athletes put the same emphasis on nutrition as Olympians do preparing for the Games. As a fortysomething outdoor athlete, I’ve jazzed around over the years with numerous dietary programs—the Zone, paleo, the Blueberry Muffin Diet (not recommended)—in hopes of improving performance, but nothing stuck, except to my waist. If you trained hard enough, didn’t it all burn up in the lactic- acid fire anyway? Nowhere is this idea more ingrained than at the United States Olympic Training Center in Colorado Springs, where hundreds of elite runners, triathletes, wrestlers, water-polo players, and other aspiring Olympians spend weeks, months, or, in some cases, years on their quest for gold. NCAA President Mark Emmert suggested that schools may consider changing rules that allow college athletes to receive Olympic medal bonuses after Joseph Schooling won. Hoping to gain deeper insight into high- end performance nutrition, I made a pilgrimage to the OTC. A lot of stories trickle out during every Olympic Games about the eating habits of the stars, like Michael Phelps’ reported 4,0. French toast, and chocolate chip pancakes—or the 1. Jamaican sprinter Yohan Blake supposedly eats every day. But as my OTC guide, 3. Jennifer Gibson, assured me, the real secret to performance nutrition is keeping things simple. Gibson has worked with everyone from skiers to wrestlers to professional soccer players, but she says the OTC’s nutritional principles can be applied by anyone, from age- group experts to enthusiastic neophytes. I spent a day with her and put together the following eight- step peak- performance nutrition plan based on what I learned. I also discovered that, when it comes to eating right, the stars, well, they’re just like us. And we’re here to say, um, actually no, you can’t.”STEP 1: KNOW YOUR NUMBERSBefore any dietary interventions take place, OTC nutritionists put their athletes through an extensive clinical screening. This includes urinalysis to assess hydration, skinfold tests to determine body composition (your fat- to- muscle ratio), resting metabolic rate, or RMR (how many calories you burn at rest—dietitians rarely want their athletes to consume less than this in a day), and blood work to identify nutrient levels and deficiencies like anemia. Clinical testing provides the baseline data to help measure progress (or lack thereof). Olympians are rescreened as frequently as once a month. Being tested a couple of times a year by a doctor or sports nutritionist should suffice for the rest of us, she says. STEP 2: ADDRESS YOUR ISSUESOne of the biggest problems Gibson has worked to correct in athletes is iron deficiencies. Iron is essential for helping your blood transport oxygen to hardworking muscles. Female athletes are particularly susceptible to iron loss through menstruation. High- mileage runners may also suffer something called foot- strike hemolysis, where hemoglobin cells are destroyed by stride impact. And a growing body of research suggests that chronic inflammation may trigger a hormone that blocks iron absorption. Vitamin D is another keen area of interest. Compelling evidence suggests that vitamin D helps reduce inflammation, increase VO2 max, boost immunity, and promote stronger bones. In 2. 00. 8, when Olympic marathoner Deena Kastor broke her foot at the Beijing Games, it turned out that she had only half the recommended vitamin D levels (normal measures are 3. Gibson told me that 8. D, in some cases despite training for hours outdoors (sunscreen blocks vitamin D absorption). Increasing speed involves a combination of improving running mechanics and getting stronger. Several different strength programs can improve speed. Although they might not all yield the same results, I believe that if you incorporate Olympic Lifts into your program, you will be setting the.How Does an Olympic Runner Train? There is no better way to summarize an Olympic runner's training plan than to go straight to the source: the runners themselves. Training programs are dictated by the runner's distance of specialty, and Olympic running. Recently, several new studies revealed that long, slow and boring cardio workouts actually SABOTAGE your natural ability to burn ugly belly fat. Think about that for a moment. If you’re tired, fed up and disappointed with the results you’ve been getting from your. This article is guest blogged by Jim Hiserman, author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed This is a 5 part series: Part 1 – A Total Sprint-Training Program for Maximum Strength & Power. She recommends supplements to help bring D levels back up to baseline. STEP 3: EMBRACE WHOLE FOODSGibson and the other dietitians at the OTC push a whole- foods philosophy for an athlete’s core diet, with a heavy emphasis on organic, sustainably produced fruits and vegetables, lean proteins (like chicken and fish), healthy fats (like avocados and olive oil), and complex carbohydrates (like steel- cut oats and sweet potatoes) that ensure a steady stream of nutrients to training- ravaged bodies. The quality and quantity of vitamins, minerals, antioxidants, fiber, and phytochemicals provided by fresh whole foods simply can’t be matched by processed alternatives, no matter how sophisticated that protein shake may appear. This is where the Caf comes in. A sign at the entrance outlines the three commandments: 1) Get more veggies, nuts, and seeds in your diet. Adjust the amount of carbohydrates you’re eating based on activity level. Add a lean protein to every meal. The Caf line progresses through a salad bar, soup station, vegetable side dishes, and entr. Each item has a full nutrition panel accompanying it, along with an Athlete’s Plate diagram, a pie chart showing exactly what your plate should look like, with appropriate portions of vegetables, protein, and carbs. It’s just not conducive to performance. You need carbohydrates if you’re going to perform at 1. STEP 4: MAP OUT YOUR MEAL PLAN“A meal plan isn’t static,” says Gibson. That may involve raising or lowering total calories; manipulating ratios of proteins, carbs, and fats; or timing food based on energy output. Gibson produces detailed eating guidelines for some of her athletes, so they simply follow the plan. Others manage their regimens more intuitively. That’s usually a hearty breakfast of oats mixed with peanut butter, raisins, bananas, cinnamon, honey, and poached eggs, which I stir right into the oatmeal. During the off- season, I’ve been trying to put on a little muscle mass, so that means getting a complete meal with protein soon after a workout. Sprinting is a difficult combination of aggression, relaxation, technique and efficiency. Champion sprinter Tom Green shows you his full training program! About The Author Name: Tom Green. Olympic Training Center, San Diego, Ca. The Official Athletic Site of the University of Pittsburgh - Former Pitt sprinter Carvin Nkanata will compete for Kenya in the 200-meter dash at the 2016 Rio de Janeiro Olympic. Speed decreases with age. That’s a fact of life. Check the World Records in different age groups if you don’t believe me. I call it 'The Law of Attrition'. I used a random sample of the 2007 WMA results in Ricionne, using the M40 – M65 5 year age groups as my sample pool: 100m 0.4 seconds. These are the kinds of things you’re always working on.”STEP 5: ADJUST THE LAST ONE PERCENTThe final tier is sports nutrition, when athletes dial in race- day fueling, adjust ergogenic aids—any substance that enhances physical performance, like caffeine—and might try supplements like beta- alanine, an amino acid that fuels muscles during exercise. These tweaks make up a small fraction of an athlete’s total caloric intake but help you get the most from your body in training and competition. Once you’ve committed to eating whole foods consistently, Gibson recommends that you experiment to see what kind of sports nutrition works best for you—carbohydrate loading the night before a race, for example, or drinking beetroot juice, a high- octane energy booster, before a hard training day. She warns against relying on shakes, bars, pills, gels, and drinks, however. But we’re not flashy or trendy here.” Olympic triathlete Lukas Verzbicas, 2. He’s also a big fan of chia seeds, a complete protein that contains antioxidants and anti- inflammatory flavonoids. Triathlete Jorgensen tries to get in good fats by gulping down a spoonful of coconut oil after a hard workout or race. STEP 6: HYDRATE OR BONKGibson calls hydration “the other macronutrient” and says it’s too often neglected in a high- performance diet. She tests the composition of her athletes’ sweat and formulates custom sports drinks—with water, sodium, and sometimes potassium, as well as glucose, fructose, or maltodextrin for carbs—to replace the appropriate amounts of sodium and electrolytes. You should be hydrating enough to lose less than 2 percent of your body weight during exercise. If your clothes are marked with white salt rings, your sweat has a fair amount of sodium in it, so experiment with an existing sports drink, adding sodium as needed to replenish the salt. STEP 7: CHANGE YOUR RELATIONSHIP WITH FOOD“Nutrition is ultimately behavioral,” says Gibson. A lot of them don’t drink, and they don’t have much of a social life because they’re training all the time. So, like a lot of busy people, they’ll turn to food for comfort.” One trick Gibson and others use is to avoid demonizing foods, since designating something off- limits makes the temptation greater. The key is to emphasize the value of healthy foods and how they’ll improve performance. This begins to override the mindless emotional eating that can derail the hard work athletes put in every week. STEP 8: COMMITFor weight- class competitors like boxers and wrestlers, managing weight while continuing to improve performance is the holy grail of any diet program. A couple of years back, she was working with Gibson to optimize her nutrition when she had a particularly depressing Oreo bender. I’d eaten a whole box of them, then tried blaming it on my roommate,” she says, laughing now. The bingeing was making it tough to reach her weigh- in targets. After the Dark Night of the Cookie, Gibson had her quit sweets cold, filling her diet with vegetables, lean proteins, and good fats like avocados and almonds. I drank two glasses of water before every meal and a gallon throughout the day. I started losing a kilo a week. It wasn’t that I didn’t want an Oreo. 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