Tips From
the Pro.
Throughout their many years of amateur, college, and professional athletics, Drs. Andy McMarlin and Jana Upshaw have learned many secrets and tips along the way that can help athletes at any level.
Eating
Load up on carbs for exercises or events lasting over 1 hour
Get plenty of protein, but don’t overdo it (1.5grams for every 1 kilogram of body weight daily)
Ease up on the fats, particularly animal fats
Hydrate, hydrate, hydrate
Replace lost electrolytes
Stretching
Stretch AFTER exercise, not before
Use low-intensity dynamic movements to warm up
Don’t overstretch
Don’t bounce when stretching
Check your technique with a coach or experienced training partner
Off-Season
Define your expectations and set a timeline of goals for the next season
Take it easy; resist the urge to overdo it
Build a base of strength and aerobic capacity
Do speed work year round (more frequently in-season, monthly in beginning of off-season)
Focus on improving your weak points
Recovery
SLEEP!
The more intense or long the training session, the more rest you’ll need to recover adequately