Justin Dehmer 1-Pitch Warrior – Stories of a Streak: Lessons in Leadership1-Pitch Warrior, LLCJustin Dehmer – Peak Performance Coach214 Balfour Drive Norwalk, Iowa 50211Cell (515) 371-3059 Email: coachd@1pitchwarrior.com

"For anything worth having one must pay the price; the price is always work, patience, love, self-sacrifice." - John Burroughs

Players put in long hours at practice, in the weight room, and in competition but many players fail to take maximum care of their bodies throughout the day. The following are some tips to staying healthy and to recover post-workout or post-game to continue to be at your best the following day too.

TIPS ON EATING AND DRINKING WELL

Labels: Get Out Your Reading Glasses

You know that really tiny writing that is on most packages, usually on the back or hidden somewhere under a fold of the packaging? Well, forget the colorful marketing graphics on the front of the product and head straight there. You will find everything you need to know about what you are purchasing. The product will probably not be good for you as an athlete if it doesn’t pass these three easy questions:

• If there are more than 8 ingredients listed. (How many ingredients in an apple? One. You get the picture.)• If there are ingredients that a 3rd grader can’t read or pronounce. We call this “sciencese,” a language that

should be reserved for rocket scientists, not an athlete looking for the best food for their body.• If sugar is the first thing on the list, if there is high fructose corn syrup, hydrogenated oils or trans fats,

then you are not going to find much in the way of real food listed. Our bodies don’t know what to do with these man-made food substitutes, which are not good for anyone and represent some of the worst empty calories.

Carbohydrates: When Complex is Better

White sugar, white flour, white rice, white bread. White food is not your friend as an athlete. White foods have basically had their nutrients removed. They turn into sugar instantly in your system and don’t give the staying power that is offered by complex carbohydrates. Oatmeal that takes 20 minutes to cook retains the whole grain and therefore, all the nutrients contained within. Processed grains have been stripped of their nutrients are now empty calories (not good).

It's always better to go for the brown rice, naturally brown sugar, whole-wheat flour and grains. Some grains not yet popular in the USA are chia, quinoa and amaranth, all of which were main staples for the Aztecs, and are three of the most complex grains that are also full of protein. Any of these grains, along with whole oats, would make an excellent hot breakfast cereal.

Breakfast: The Single Most Important Meal of the Day

If you’re a young athlete who is skipping breakfast or having a doughnut and Sunny Delight, this is for you. The doughnut (made of white flour, white sugar and cooked in trans-fat oils) and Sunny Delight (just sugar,

HEALTHY BODY = BETTER PERFORMANCE

water and food coloring--check the label, no orange juice) are going to last you about ½ hour, followed by a crash in energy level. A breakfast of slow cooked oatmeal (or any of the grains mentioned above), an egg and a banana is going to last all the way to lunchtime.

It takes approximately 3-5 minutes to cook an egg, about 2 minutes to make a piece of whole wheat toast and bananas come in their own convenient wrappers, ready to go. If you cook up a big batch of oatmeal on Sunday and just pop a bowl in the microwave for 1 minute, that’s how long it will take in the mornings. It's easy, with a little planning ahead and getting into a new routine. Athletes need fuel to perform their sport and to keep their brain functioning; the best way to provide consistent nutrients and energy throughout their day is through more meals.

“Three Squares”: Breakfast, Lunch, Dinner AND…

Breakfast, lunch and dinner; the ‘normal’ way for Americans to eat. It works for most of us, but not so well for an athlete that is in practice 10 to 30 hours each week--they really need the “AND”! Mid-Morning is not as important if their breakfast has been a good one, but if it hasn’t (remember the doughnuts that only lasted ½ hour?) it’s time for an apple and string cheese or an orange and some almonds. Lunch should be substantial and contain complex carbohydrates and protein: things like whole grains, lean meats or fish, legumes (peas, beans, and peanuts are some popular ones), fresh vegetables and fruits. If your school does not provide these choices for lunch, it's best to pack a lunch.

The other important meal is pre-workout. Depending upon when you do your major workout of the day, you need to have a good amount of complex carbohydrates about 1 hour prior. If this meal is in the late afternoon or early evening then they will want a regular dinner post-workout. This meal could be a little lighter, focusing more on protein and vegetables. Some athletes work out for extended periods or are in need of ‘replenishment’ during games or tournaments.

Play All Day? What to Eat During Practice, Games and Tournaments

The needs can vary quite a bit, depending upon sport, single game vs. tournament play, practice schedule, etc. The basic thing to remember is the need to keep your energy at optimum levels by supplying foods that will sustain you and not bog you down.

For instance, smaller meals that are not too heavy timed between games in a tournament to allow for digestion. If time doesn’t allow try some of the better energy gels that are on the market (Hammer Gel is a pretty good one that is made with natural ingredients). By all means stay away from heavy foods that take a long time to digest, and empty calories that will not support their need for fuel.

Treats, Sweets and Candy: When Quality Does Matter

The focus here is on the word ‘treat’. Sweets and candy are okay in moderation and sometimes can provide a little placebo incentive for athletes that are feeling discouraged. Something a little sweet every now and then is not going to hurt, but again, look at the quality and the label. There are treats out there that contain better ingredients. Lara Bars are one of the better ones we have found and there are others.

Just be aware of ‘energy’ bars that claim to be healthy and are not; read the labels and you may be surprised what you will find in a ‘health’ bar. Most candies are nothing but sugar (high fructose corn syrup) and food

coloring. You are better off with a good piece of dark chocolate (with a high cacao content)--good chocolate contains enzymes that can actually elevate mood and improve performance.

Sodas and Sports Drinks: More Harm than Good

Sodas are the number one culprit in the epidemic of childhood obesity today. If you take one thing away from reading this article, it should be this: stop-drinking sodas!!! Preservatives, sugar, man-made ingredients--there is nothing of nutritional value in sodas, ever. Most sports drinks fall in the same category. In fact, they are detrimental to the health of an athlete. The makers of sodas know how to make them addictive.

There has recently been a decrease in soda consumption in the U.S. resulting in the manufacturers of sodas introducing ‘flavored waters’ in the attempt to hold onto market share. Don’t be fooled by their health claims for these waters, read the labels. Water right out of the tap is the best thing you can offer your body as an athlete; beyond that, read labels!

Fruits, Veggies, Juice: Yes We Can!

Whole is better! It is always better to eat whole fruits and vegetables than to drink the juice. The amount of fiber that is provided in whole foods is important to keep the digestive system working at an optimum level. Apple slices or a whole tangerine vs. apple or orange juice is the way to go. If you want juice, again, check the label (remember Sunny Delight? Not juice.) Frozen from concentrate is fine as long as there are no other sugars added.

TIPS ON SLEEPING BETTER

Sleep is something we often take for granted.  It is also often the first thing we sacrifice when we are busy, and poor sleep is often the first sign of stress or anxiety. However quality sleep is vital to our health, our well-being, and our performance. Sleep is also quality recovery. It is essential that athletes normalize their sleeping patterns to maximize the recovery process. Poor quality and quantity of sleep will compromise tissue regeneration, diminish immune and hormonal functioning, decrease effective cognitive processing (thinking), and increase fatigue and pre-disposition to injury.  Research has proven that one or two bad night’s sleep before a competition or major event will not harm performance in any way, provided you are not worried about it.  However prolonged poor sleep may negatively affect performance, recovery and health.If you have any of the following sleep signs and symptoms you may need to address your sleeping habits:• Unrefreshing sleep (not feeling rest upon waking)• Delayed onset – taking more than 15-20 minutes to fall asleep• Broken and restless sleep• Inability to wake up refreshed in spite of spending longer in bed

How much sleep is enough?Our society seems to work on the adage that eight hours sleep is the magic answer.  However this may not be the case, especially for athletes.  Sleep deprivation is a very common problem – one that you may not even be aware you have.  If you get less than eight hours sleep a night, if you fall asleep instantly or need an alarm clock to wake up, then you can consider yourself sleep-deprived.  Sleep experts suggest that the average adult needs 7-9 hours sleep a night; however children and teenagers need more, and athletes need extra sleep to help them recover from the rigors of training.  Even mild sleep deprivation can have a negative effect on athletic performance.  Cumulative sleep deprivation has been shown to reduce cardiovascular performance, to impair information processing (your athlete may fail to recall tactics or

struggle to make effective decisions) and to effect emotional stability. Even minimal levels of sleep loss can cause an increased perception of effort. Sleep deprived athletes will feel more fatigued and probably will not be in the type of mental state needed for a top performance.  Athletes should be encouraged to keep a journal to help them work out how much sleep they need each night to perform and feel at their best.  My recommendation for athletes is 10 hours per night sleep.

Strategies to get more sleepDelayed onset (difficulty falling asleep) is a common problem with athletes, who often find it difficult to switch off at the end of their busy day.  The following strategies are designed to assist athletes and coaches to stop thinking and worrying in bed, and therefore get to sleep much more quickly.

Before Bed:• Most of the thinking and worrying we do in bed needs to be done… it just doesn’t need to be done in bed! 

Put aside five to 15 minutes during the evening to sit somewhere quietly and let your mind wander through all the thoughts you didn’t have time for during the day.  At the end of the time, write down anything that is still on your mind.

• If you suffer from muscular twitches when you are trying to sleep, brought on by a build-up of lactic acid in the muscles then stretch, self-massage or walk (keep your heart rate low) before going to bed.

• Before going to sleep, tell yourself that you are going to have a solid night’s sleep, and that you are going to wake up just before the alarm goes off, feeling alert and refreshed.  Start to create the expectation that you will fall asleep quickly and naturally.

• Avoid electronics if possible

In Bed:• Once you have made yourself comfortable, tell yourself that it is time to sleep now, and do not let yourself

continue to think about anything except your breathing (see below).• Focus on your breathing.  When you are deeply asleep your breathing is relatively slow, shallow, chest

breathing, with a small pause between the in-breath and the out-breath.  Try to simulate this type of breathing.  It should feel comfortable.

• Focus on relaxing your body one muscle group at a time, starting from your toes, and working your way up.

• Many people stress about not sleeping, which delays sleep!  Say to yourself; “I’ll just lie here and rest.  Peaceful rest is nearly as good as sleep”.  Use the other strategies outlined to get to sleep.

• Some people fear that if they don’t get enough sleep they will have a breakdown or will perform badly at training, competition or school/work.  Poor performance may result if you have prolonged lack of sleep. However one poor night’s sleep (especially if you are nervous before a major competition) will not detract from performance, provided you don’t stress about it.

• It is normal to wake up once or twice during the night.  If you do wake up, see it as normal and don’t stress about it.  Be happy that you don’t have to get up yet, and focus on breathing and relaxing to help you go back to sleep.

• If you cannot stop thinking/worrying, use thought switching.  Replace worrying thoughts with pleasant and relaxing ones.  Or only think about your breathing, or focus on one simple thought to clear your head.

• Keep a pen and paper by your bed.  That way, if you have a new thought you can write it down to think about tomorrow, and let it go for the night.

• Use good time-management skills.  Keep lists of things to do and good schedules.  That way you have one less thing to worry about.

• Remember that a lot of the things we worry about never actually happen.  Try to avoid worrying about things that might happen.

• When you are happy and stress-free, you sleep better.  Eliminate stress and unhappiness from your life and your sleep will dramatically improve (as will your life!).

Other strategies to promote quality sleep• Make sure the environment is right (not too hot, cold, noisy, comfortable bed etc).• Make sure you have regular and appropriate sleep patterns.  Sleep routine is very important.  Try to get to

bed and get up at similar times every day.  It is very important that your body clock (your body temperature and light-dark cycles) are synchronized with your sleep patterns and your daily routine.

• Make up for lost sleep as soon as possible.• Try to identify and reduce life stress.• If you wake up during the night try not to turn on bright lights.• Only use your bed for sleep. Don’t watch TV, read, or do work whilst in bed.• Avoid caffeine (tea, coffee, chocolate, cola drinks), alcohol and large meals four hours prior to sleep. Small

snacks before bed are OK, particularly if you are hungry. A glass of warm milk can sometimes help you feel sleepy.

• Sleep onset normally occurs as the body temperature starts to drop, so avoid raising your body temperature immediately prior to sleep. This means avoiding exercise and very hot showers/baths just before bed and be careful not to overheat the room in winter or use excessive bedclothes and blankets. You can also try cooling the body in hot weather by having a cool or tepid shower or using an air conditioner.

• If you cannot get to sleep after 20 minutes, get up and do something boring and un-stimulating until you feel sleepy.

• Minimize (no more than 30 minutes) or discontinue daytime naps.• Sleep medications are available, but not highly recommended.  They tend to allow you to fall sleep quickly,

but your sleep tends to be disturbed, fragmented and un-refreshing.  Furthermore, prolonged use of sleeping pills brings tolerance – you will need to take more and more of them.

• Relaxation training and stress management may help relieve sleep problems.• Employing good sleep practices will help you to optimize your ability to absorb the rigors of physical

activities and workload while ensuring quality performance and recovery.

Sweet dreams!: how to wake up refreshed and get the most out of your day• Expect to wake up feeling refreshed and alert.• The first thing you should do after waking is have a long, slow stretch in bed, and smile!• Have a good morning routine so you can start the day off with no stress.• Prepare for your day the night before, so you don’t have to rush in the morning.• MAKE YOUR BED!!!Get up early.  Enjoy the peace and quiet.  Do something productive or enjoyable.

The following is a great infographic on sleep as well.

List one thing from the article on each topic that you can do to improve your recovery from games and workouts to help you be at your best that you aren’t currently doing:

My new eating strategy is: _____________________________________________________________________________________________.

My new drinking strategy is: __________________________________________________________________________________________.

My new sleep strategy is: _____________________________________________________________________________________________.