What's in the Bag?

All athletes have their favorite gym bag they bring with them to any type of workout, run, or practice containing everything they will need. For those of us conditioning for the upcoming season, enduring strenuous lifts, or fighting to get back in shape, there are certain essentials you should definitely throw in the bag. These 6 items will not only aid in the recovery process, but also help keep you on track and motivated for those long, painful days.

1. Stretch Strap: Stretching is the number one rule of recovery. You can either buy an actual stretch strap or use an old rope. It will allow you to go into a deeper stretch with less effort. When done properly, you can distinctively target your hamstrings, calves, and quadriceps with a few simple movements. 
2. Foam Roller: This self-massaging item will save you from tight, knotted muscles. It gives you a deep tissue massage breaking up the "knots" in all parts of your legs, glutes, and back. Stretching alone may not fully release muscle tightness, so embrace the painfully glorious work of the foam roller.
3. Lacrosse/Tennis Ball: Similarly to a foam roller, this little ball will also help release trigger points and stubborn knots. The tiny, hard ball works as a more localized foam roller. It is great for tight calves or lower backs. After a tough game or long run, even try standing on the lacrosse ball to massage the bottom of your feet. You will definitely not regret it.
4. Headphones: I am assuming most of us keep these with us whenever we go for a workout. However, it is another necessity when fighting through a tough lift or conditioning. It helps to keep you motivated and zoned in on the task at hand.
5. Water Bottle: While it may be another obvious item, carrying and drinking a water bottle everywhere you go provides numerous benefits. Staying hydrated not only keeps you from getting dizzy, but also fuels your body with energy, speeds up joint and cartilage repair, and reduces muscle cramping. Find a water bottle you absolutely love and always keep it filled in your bag.
6. Post-Workout Snack: If you are always on the go and don't have time to get a meal after a workout, make sure to keep a snack in your bag. For example, a recovery shake, protein bar, or bag of trail mix are all great sources of protein and carbs to help replenish your body after a workout. Your muscles become damaged and depleted after endless sprints, hard lifts, or long practices. Therefore, it is important to refill and refuel your body. 

While many of us probably have a ton of miscellaneous items stuffed in our bag, make sure to include these six. For those of us struggling to get out the door and waddling from stiff and tight muscles, a bag filled with these components will help your body recover, improve your workout, and even provide a little reward for when you are finished.  

Pre-Workout Eating: Too Much or Too Little?

Whether you are trying to get back on the field or in the midst of preseason training, greasy fries, loaded calzones, and carb packed alcohol just won't cut it. I can assure you that it will leave you either throwing up during a session or on the couch bloated with zero motivation. So, yes unfortunately it is necessary to watch the quality of foods you put into your body especially during peak training months.

One of my biggest downfalls has always been either eating too much or too little before a workout. One day I will start my sprints and immediately cramp up, and the next day I will pass out during a fitness test (yes, it has happened multiple times). Therefore, I started to do some research on how to properly eat before a hard workout or a game. I came across a blog, Very Well: Sports Medicine, with all the info I could possibly need. Not only does it include nutritional facts, but also training tips, essential gear, and physical therapy recommendations. It is a one stop blog for every athlete’s concerns and interests.

With my under-eating/over-eating concerns, I found an entry, Sports Nutrition Advice: What and When to Eat Before Exercising with all my answers. It breaks down what you should be eating up to 4 hours before a major competition. It included the type of food (carbs, protein, and fats) you should consume and what you should avoid. These tips helped me calculate a perfect balance of food to leave me energized for any type of workout. Safe to say, it saved my life and my fitness tests.

With many trial and errors, I found the perfect regimen for my body. When I am waking up before the sun for the dreadful 6 am conditioning sessions, I go for a Kind Breakfast Bar. It is filling enough with lasting nutrients for tough morning fitness. Even though its painfully early and food does not even sound appetizing, I learned the hard way the importance of eating prior. When it comes to game day, I follow a structured schedule. Using what I read from the entry and understanding my body’s responses, I developed the following eating routine.

• 4 hours before: Vegetable omelet with a slice of whole grain toast OR grilled chicken, vegetables, and a small side of pasta

• 2 hours before: Banana and almond butter

• 30 minutes before: A Gatorade chew and lots of water

As this entry states, everyone is unique and digests food at different rates. Therefore, experiment with what works for you, but make sure to have something before a workout. Conditioning on an empty stomach will leave you dizzy and depleted. Finally, never forget the importance of water. Without it, all of the other nutrients will fail you. Fill up your water bottle and never let it leave your sight.