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Are you properly hydrated during practice?-->, FF Insider#98
February 02, 2011
Welcome Back,

Please enjoy another issue packed with evidence-based information about sports performance training and news about current events at Finish First Sports Performance. If you find value in this e-newsletter, please forward this message to your teammates, coaches, or other parents of hard working athletes.

Finish First Sports Performance is the official training/performance coaching provider for the Youngstown Phantoms USHL Hockey Team, the Robert Morris Univeristy NCAA Division 1 Men's Ice Hockey Team, and the Miss Pennsylvania Scholarship Organization.

Inside this Issue:

To bring you the very best information, this newsletter focuses on awareness of the training principles for young athletes, and how to use them to make sure your coach is on the right track. Enjoy!

1. Performance: 15 Reasons Athletes Should Avoid Alcohol

2. Performance II: Research Review: Does a Golf Fitness program work?

3. Nutrition: Healthy Hydration During Hockey Practice

4. Special Announcements

5. New Performance Program: Titleist Golf Fitness

6. Motivational/Inspirational Quote

7. Thank You


15 Reasons Athletes Should Avoid Alcohol

By Jeremy S. Hoy,MS, CSCS, NASM, NASE, Performance Scientist

...Athletes that are over the legal drinking age, Keep this in mind when you are at your Super Bowl Parties...

Understanding and utilizing balanced, specific nutrition is one of the most important elements in athletic performance. To realize the benefits of a specialized performance training program, athletes must consume the proper foods and beverages (hydration) to repair muscle tissue, hydrate the body, and restore/replace fuel sources in the liver and in muscle. Choosing to neglect proper sports nutrition will have a negative impact on performance, especially in sports that have long and grueling competitive seasons such as wrestling and ice hockey.

Also choosing to abuse the proper nutrition protocols by consuming alcohol, whether it is ‘binge drinking’ or ‘casual drinking’, in relation to specific timing following workout days or competitive events (games, tournaments, etc), will have a negative effect on performance.

For this article, I want to disclose 15 reasons why athletes shouldn’t drink alcohol, especially on days where energy expenditure from games, practices, and/or workouts would dictate proper nutrition for optimal recovery and performance in subsequent events, practices, or workouts.

So, here they are, in no particular order.

15 Reasons why athletes should not consume alcohol:

1. It dehydrates you. Dehydrated muscles don’t function properly, and shut down sooner. Also, dehydration may cause intense headaches and muscle cramping.

2. It delays recovery after exercise by slowing the replacement of muscle and liver glycogen (the body’s primary fuel sources during exercise).

3. It impairs heat regulation. (Again, this can cause a slew of issues, including heat exhaustion and even death).

4. It increases blood pressure.

5. It delays recovery from soft tissue injuries. Injured athletes need to get back into the game and competition ready as quickly as possible—anything slowing down this process should be avoided (seems like a no brainer!).

6. It depletes the body of valuable vitamins and minerals.

7. It slows down reaction time for 72 hours.

8. It impairs coordination for 72 hours.

9. It impairs concentration.

10. It is fattening. It provides a lot of empty calories AND it increases fat storage.

11. It is a depressant.

12. It inhibits protein binding (absorption) which prevents tissue repair following a workout.

13. It inhibits natural HGH secretion following exercise and/or during sleep.

14. It shrinks muscle tissue.

15. It lowers natural testosterone, and may eventually convert it to estrogen.

To many of us, it seems like common sense why alcohol should be avoided. However, many athletes still choose to consume it and damage their chances of performing at their best. I suggest that next time you get ready to grab a cold one, you think about the effects it may have on your performance.

Special thanks to the University of Louisville strength and conditioning Nutrition newsletter, and Dr. John Berardi.

Performance II:

Research Review: An Eight Week Golf Specific Training Program Proves Beneficial in Recreational Golfers

By Brandon Monin, MS, CSCS, TPI CGFI, Performance Scientist

More and more research is becoming available proving that a golf specific training program will improve your golf game. This particular study utilized an eight-week training program that involved all recreational golfers. The goal was to prove that although proper swing mechanics are essential, improving physically (fitness) is important as well. Those who play and teach golf are finally starting to realize the need of adequate strength, power, balance, and flexibility training to optimize swing mechanics.

Again, as previously stated, the golfers chosen for this study were considered recreational golfers. For the purpose of this study, a recreational golfer was defined as: they could golf no more than 2-3 times per week and had a minimum of three years experience. The golf training program was completed during the off-season and none of the participants received any golf instruction throughout the eight-week training program (the study).

The eight-week program was designed to enhance strength, flexibility, power, and balance. Specifically the program aimed to promote stability in the lower body and mobility in the upper body. All of the golfers were given specific stretches and exercises to be performed 3-4 days a week. All of which were specific to the movements required for an efficient golf swing.

After the eight weeks were completed the researchers found that the golf specific training program had successfully improved a majority of the physical characteristics they aimed to improve. All range of motion tests improved significantly following the conditioning program. There were also significant increases in strength especially with torso rotation and hip abduction. Both of which are critical components to maximizing the distance of which you hit the ball. Balance also showed to have a significant increase among the participants and had a positive impact on the golfers ability to shift their weight during the swing.

The training program resulted in some changes in swing mechanics despite the golfers having no golf practice over the eight weeks. These changes are attributed to the training program and the increase in physical characteristics. The improvements in their swing mechanics resulted in an increase of club head speed and power in the swing meaning an increase in drive distance.

The researchers concluded that including a golf specific training program has a potential benefit for even the most proficient golfer. The relevance of conditioning for injury prevention is applicable to the entire population of golfers, but it is especially important for junior golfers (during development) and seniors.

Lephart, Scott M., et al. "Eight-Week Golf Specific Exercise Program Improves Physical Characteristics, Swing Mechanics, and Performance in Recreational Golfers ." Journal of Strength and Conditioning Research 21.3 (2007): 860-869. National Strength and Conditioning Association . Web. 20 Jan. 2011. .


Healthy Hydration During Hockey Practice

By Heather R Mangieri, MS, RD, CSSD, LDN Finish First Sports Performance Nutrition Advisor, Visit Heather’s Website

There are three very important principles to sports nutrition: stay well hydrated, provide fuel to working muscles and recover properly after training. If all athletes applied these three key principles to their nutrition plan, improvements to training and performance would surely follow. Yet for so many athletes, one or all of these key components are left behind.

Research in many different sports suggest that sweat losses resulting in a body mass loss greater than 2% of the pre-event body mass has a negative effect on athletic performance. So, we know that avoiding fluids during activity is a bad idea, but does what we drink also make a difference? Is drinking a sports drink better than water or is water sufficient?

Considering what we know about the high sweat rate of hockey players, consuming a sport drink, which contains carbohydrate, sodium and other electrolytes may be a better pick. Yet, a 2008 study published in Applied Physiology, Nutrition and Metabolism suggests that many elite and professional ice hockey players choose to drink water over a carbohydrate-electrolyte solution during their on-ice practices. So why is that? Does it just taste better? Is it the fact that many coaches only have water available for the players?

A more recent study set out to investigate that answer. Palmer, et al set out to determine whether having only a carbohydrate-electrolyte solution to drink, compared with water only, during practice decreased fluid intake or affected other hydration and/or sweat measurements in elite players of an Ontario Hockey League. What they found is that when players were limited to only a carbohydrate containing electrolyte solution they did not decrease their fluid intake during practice. They also found that drinking the CES (carbohydrate containing electrolyte solution) improved sodium balance, and provided the players with some carbohydrate. Considering carbohydrates are the fuel that may help offset fatigue for later stages of practice, providing sports drinks during practice seems a logical answer.

The ultimate goal is to stay hydrated and fueled during practice. To do this properly:

• Begin practice well hydrated and fueled

o Drink about 5-7 mL/kg body weight of water or sports beverage at least 4 hours before practice.

o Have a salty snack a few hours before practice

• For practices lasting >1 hour, a sports beverage that contains 6%-8% carbohydrate solution is recommended.

o Hydrate and fuel during breaks or between shifts

o Try to drink ½ cup- 1 cup of sports drink every 15 minutes during activity

• Rehydrate after practice

o Check your weight before and after practice to find out how much water weight is lost during exercise. Drink 20-24 ounces of fluid for every pound of body weight lost.


  • Airport Ice Arena will be hosting an ALL SPORTS Speed, Agility and Quickness camp beginning Monday, Feb. 7, 2011. There are still a few spots available...the camp will run for a total of 10 sessions, on Monday and Thursday evenings, from 8pm - 9pm and will include all aspects of speed training. So, if you're looking to get faster and more explosive for your sport, find out how you can get involved--take a look at the BROCHURE
  • Congrats to Finish First Sports Performance athlete Devin Cook on his recent commitment to the University of Pittsburgh for football! Keep it up Devin!
  • Finish First Sports Performance is currently working on our website--expect some changes over the next few weeks---changes that will make it easier to navigate and find what you are looking for!
  • Finish First Sports Performance is also currently working on our first podcast, a downloadable auido file that will provide training tips, coach interviews, athlete interviews, and other useful information.
  • Get your Finish First Sports Performance apparel with the new hockey available dry-fit performance shirts at our store Online Store.
  • Finish First Sports Performance is making progress on the new World-Class training facility and there's already a buzz in the Pittsburgh area about it...drawings and details to come in the next few weeks.
  • Finish First Sports Performance will be having an Elite NHL (pro) style hockey camp in 2011. Mark your calendar for August 1 - August 5th, 2011 for the most comprehensive and educational camp available...and finally making a home in Pittsburgh. Camp features daily on-ice sessions with Pittsburgh Penguins Power Skating coach Marianne Watkins, NHL veteran Jay Caufield, and NHL veteran and coach Rick Tocchet. Of-ice instruction will be led by Finish First Coach Jeremy Hoy, with nutritional coaching by a licensed sports dietitian, a daily training table (post workout nutrition)...and many other included items and performance related benefits to be announced soon. The camp will be limited to a select number of roster spots and players will be selected based on experience, submission of a completed application, and coach recommendation. More specific details about this camp will be revealed soon. Just a reminder...mark your calendar and stay tuned--this is a don't-want-to-miss camp!

New Performance Program:

Titleist Golf Fitness

Golf Fitness Training Evidence Based Customized Programming By a Certified Titleist Performance Institute Specialist

Why should you use a Titleist Performance Institute TPI certified specialist?

A TPI Golf Fitness Specialist is trained to identify and correct any physical limitations that may be causing faults in your swing. This is done by a thorough golf specific evaluation and properly implementing various golf specific exercises and stretches.

What are the benefits of customized golf fitness training?

• Decreases the risk of injury—play golf longer and live healthier

• Increases Power—drive the ball further

• Increases Strength—provides more force and stability for a more consistent swing

• Increases Endurance/Stamina—maintain power, strength and stability throughout the game

• Increases Flexibility—utilize a full swing, prevent injuries, and help increase power potential

• Increases Coordination—get better control of all movements required in your swing

• Increases Postural Stability—maintain proper golf posture throughout your swing

• Increases Mobility—unlock your joints to improve movement and decrease swing faults

How does the process work?

The process begins with a thorough golf specific evaluation to identify any physical limitations that can be causing faults in your swing. Our certified specialist will then use the information gathered to develop your customized training program. Your program will be tailored to fit your schedule and any other conflicts or limitations that you might have. Simply put, you will begin with an exam, then choose your training option.

Golf Fitness Fees

Initial Exam: • Initial Evaluation $99

• Initial Evaluation + Take Home Training Program $250

You will be given an individualized training program based on the results of the evaluation to be done on your own.

Training Options:

Sessions Packages:

• 8 Workout Sessions $320($40/Session)

• 16 Workout Sessions $560($35/Session)

• 24 Workout Sessions $720($30/Session)

All of the training sessions are 60 minute semi private sessions. Our coaches will implement and progress you through your personalized training program established from the evaluation.

All packages include an all access pass to the Titleist Performance Institute website and a FREE ($99 VALUE) re-evaluation at the end of your sessions. ,p>

For more information, please call Brandon Monin, our TPI Golf Fitness Specialist at 866-468-2231 x820. Or visit us at our website , or email at

Motivational Quote

"It's not so important who starts the game but who finishes it."
-- John Wooden

Thank You for Your Support

Thanks again for subscribing to this free e-newsletter. I hope you enjoy reading it as much as I enjoy writing it. I look forward to your feedback as I continue to research to bring you the most current scientific training information available.

Should you have any specific article requests or questions, email me at Please visit for detailed sports performance training information and programs offered exclusively by Finish First Sports Performance.

Yours In Training,

Coach Jeremy S. Hoy, MS, CSCS, PES, USAW, Jump Stretch, Inc. Certified,
Elite Performance Scientist

Finish First Sports Performance

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