Supporting Young Athletes: Nutrition and the Role of Creatine

As youth athletes strive to enhance their performance, understanding proper nutrition and supplementation becomes essential. For young athletes involved in intense training, the right dietary choices can make a significant difference in their athletic development. Here, we’ll explore the importance of nutrition for muscle growth, the role of creatine, and considerations for its safe use.

The Importance of Nutrition for Young Athletes

Youth athletes often face high training demands, balancing school, sports, and recovery. Meeting nutritional needs is crucial for optimal performance and muscle development.

1. Macronutrient Breakdown: To support lean muscle mass, a well-rounded diet should include adequate protein, carbohydrates, and fats:

   • Protein: Aim for 1.4-2.0 grams per kilogram of body weight. Protein aids in muscle repair and growth, which is essential for resistance training sessions.

   • Carbohydrates:

     • For athletes training 1-3 hours per day, a target of 6-10 grams per kilogram of body weight is beneficial to ensure adequate energy levels.

     • For those training approximately 60 minutes per day, a target of 5-7 grams per kilogram of body weight is usually sufficient to support energy needs.

   • Fats: Healthy fats should make up about 25-30% of total daily caloric intake, supporting overall health and hormone production.

2. Hydration: Staying well-hydrated is crucial, particularly when engaging in intense training sessions. Proper hydration supports recovery and performance.

3. Recovery: Emphasizing rest and recovery is essential for young athletes. Quality sleep and active recovery days help the body adapt and grow stronger.

The Role of Creatine

Creatine is one of the most researched supplements in sports nutrition, known for its potential to enhance strength and muscle mass. While typically associated with older athletes, creatine can be safe and beneficial for youth athletes when used responsibly.

1. Safety and Dosage: Recent research indicates that a daily dose of 3-5 grams of creatine monohydrate is sufficient for young athletes. Unlike previous recommendations, a loading phase is no longer necessary. It’s important to monitor hydration levels, as creatine can cause muscles to retain water.

2. Benefits: For young athletes, creatine can support:

   • Increased power output during resistance training.

   • Improved recovery between training sessions.

   • Enhanced overall performance in sports.

3. Consultation: Before starting any supplementation, it's wise to consult with a healthcare professional to ensure it aligns with individual health needs and training goals.

ConclusioN

For young athletes committed to improving their performance, nutrition plays a pivotal role in their development. By focusing on a balanced diet and considering safe supplementation options like creatine, young athletes can effectively support their training and growth.

Note: These recommendations are general and may not be suitable for everyone. It's always best to consult with a registered dietitian or healthcare professional to tailor nutrition plans to individual needs.

Maintaining a foundation of proper nutrition, hydration, and recovery is crucial to long-term success in sports.

Train. Play. Repeat.

At Avos Strength, our vision is simple: to help people stay strong, active, and healthy as they age so they can continue doing what they love. Whether it’s playing tennis, hiking, gardening, or keeping up with your grandkids, our mission is to ensure you maintain the strength and mobility needed to live a fulfilling life.

All too often, we see individuals who, as they get older or experience injuries, lose the ability to engage in the activities that bring them joy. It could be something like tennis elbow, an injured knee, or shoulder pain that sidelines you from sports, hobbies, or just staying active. These setbacks can be frustrating and lead to a mindset focused on what you *can’t* do rather than the wide range of options still available.

Our approach is different. We believe that staying active is key to a happy, healthy life. That’s why we work with our clients to build a strong foundation, addressing not just the symptoms but the root cause of limitations, so you can get back to doing what you love. The goal isn’t just to train—it’s to regain the freedom to play, explore, and move without restrictions.

Too often, we hear stories like “I don’t have my Sunday tennis group anymore because half of them are injured” or “My teammate can’t play because of a shoulder issue.” If you have friends or family in this situation, share your success as an Avos Strength client. Let them know how building strength and resilience has allowed you to continue pursuing your passions and staying active, no matter what challenges come your way.

Our mission is clear: train for a lifetime of activity, play with freedom, and repeat the process. As we age, staying strong and active is the key to unlocking all the opportunities that life has to offer. So, whether it’s reclaiming your Sunday tennis match, playing with your grandchildren, or simply being able to move without pain, we’re here to help you train, play, and repeat—today and every day forward.

Exercise and Type 2 Diabetes: Benefits, Recommendations, and Safety Considerations

Exercise is one of the most effective tools for managing type 2 diabetes. Not only does it improve blood sugar control, but it also enhances overall health and well-being. However, if you or someone you coach has type 2 diabetes, it’s essential to understand how to exercise safely and effectively. In this post, we’ll explore the benefits of both cardio and strength training, the recommended frequency of each type of exercise, and important considerations for a safe workout routine.

Why Exercise is Crucial for Managing Type 2 Diabetes

Type 2 diabetes is characterized by insulin resistance, where the body either doesn’t produce enough insulin or can’t use it efficiently. This leads to high blood sugar levels, which can cause long-term health issues if left uncontrolled. Exercise helps by improving insulin sensitivity and allowing muscles to better use glucose, which can lead to more stable blood sugar levels.

Cardio and strength training are the two primary types of exercise that offer unique benefits for managing diabetes:

Benefits of Cardio Exercise

Cardiovascular exercise, such as walking, cycling, or swimming, is excellent for:

• Improving Insulin Sensitivity: Regular aerobic exercise helps your body use insulin more effectively, lowering blood sugar levels.

• Lowering Blood Sugar Levels: Cardio uses glucose as a primary energy source, helping to stabilize levels during and after exercise.

• Enhancing Heart Health: With a higher risk of heart disease, those with diabetes benefit greatly from cardio’s positive effects on heart function, blood pressure, and cholesterol.

• Supporting Weight Loss: Cardio burns calories, which helps in managing body weight and reducing fat, especially around the abdomen, which is closely linked to insulin resistance.

Benefits of Strength Training

Strength training, such as weightlifting, bodyweight exercises, or resistance band workouts, offers these benefits:

• Increased Muscle Mass: Muscle tissue is a major site for glucose storage and use, so building muscle can enhance long-term blood sugar control.

• Better Glucose Uptake: Resistance training increases insulin sensitivity, helping glucose enter muscle cells more effectively.

• Sustained Blood Sugar Control: The more muscle you have, the higher your resting metabolic rate, meaning your body uses more glucose even when you’re not exercising.

• Improved Bone and Joint Health: Strength training is vital for bone density, joint function, and long-term mobility, reducing the risk of falls and fractures.

How Often Should You Exercise?

For optimal diabetes management, a combination of both cardio and strength training is recommended:

Cardio (Aerobic Exercise)

• Frequency: 3-5 days per week.

• Duration: Aim for at least 150 minutes of moderate-intensity cardio (like brisk walking) or 75 minutes of vigorous-intensity cardio (like running) per week. This can be broken down into 30 minutes most days of the week.

• Intensity: Moderate to vigorous, depending on your fitness level and goals.

Strength Training (Resistance Exercise)

• Frequency: At least 2-3 non-consecutive days per week.

• Intensity: Perform 2-3 sets of 8-12 repetitions per exercise, targeting all major muscle groups (legs, back, chest, shoulders, arms, and core).

Combining cardio and strength training not only offers the best results for blood sugar control but also improves overall health and reduces the risk of complications associated with type 2 diabetes.

Safety Considerations: What Coaches and Clients Should Be Aware Of

While exercise is highly beneficial, there are some important considerations to keep in mind to ensure safety and effectiveness:

1. Blood Sugar Management:

• Pre-Exercise Check: Before starting exercise, check blood glucose levels. If levels are below 5.5 mmol/L (100 mg/dL), consider having a small snack to avoid hypoglycemia. If levels are above 13.9 mmol/L (250 mg/dL) and ketones are present, exercise should be avoided until levels stabilize.

2. Hypoglycemia (Low Blood Sugar):

• Symptoms of hypoglycemia include shakiness, dizziness, sweating, and confusion. Always have a fast-acting carbohydrate source (like glucose tablets or juice) available in case of low blood sugar.

3. Hyperglycemia (High Blood Sugar):

• Be cautious if blood sugar levels are very high (above 16.7 mmol/L or 300 mg/dL), as exercise could worsen symptoms. Monitor for signs like excessive thirst, fatigue, or blurred vision.

4. Medication Timing:

• Some diabetes medications can increase the risk of hypoglycemia during exercise. It’s important to time exercise sessions to avoid peaks in medication effects.

5. Hydration:

• Proper hydration is crucial, especially since dehydration can lead to elevated blood sugar levels. Drink water before, during, and after exercise.

6. Foot Care:

• Foot health is critical for people with diabetes. Proper footwear, regular foot inspections, and being mindful of any sores or blisters are essential.

7. Cardiovascular Health:

• People with diabetes have a higher risk of heart disease, so it’s important to monitor for any signs of cardiovascular distress, such as chest pain or shortness of breath.

8. Post-Exercise Monitoring:

• Blood sugar can drop hours after exercise, especially with high-intensity workouts. Encourage clients to monitor their levels for several hours post-exercise.

9. Progressive Intensity and Adaptation:

• Start gradually and adjust exercises based on the individual’s fitness level and health status. Modifications may be needed for those with joint issues or other complications.

10. Open Communication:

• Consistent communication between coach and client is key. Checking in about how the client feels during and after exercise ensures a safe and effective workout plan.

Conclusion

Exercise is a powerful tool for managing type 2 diabetes, and the combination of cardio and strength training provides the best results. With proper planning, monitoring, and awareness of the client’s condition, coaches can help individuals with type 2 diabetes enjoy the benefits of exercise while minimizing risks. Whether you’re focusing on improving insulin sensitivity, stabilizing blood sugar, or enhancing overall health, a balanced exercise routine can make a significant difference.

Remember: Always consult with a healthcare provider before starting a new exercise routine, especially if you’re managing a chronic condition like type 2 diabetes.

The Impact of Group Personal Training

When it comes to reaching your fitness goals, working out with others can make all the difference. Group personal training blends the personalization of one-on-one coaching with the motivation and camaraderie of a group setting. At Avos Strength, we understand that everyone’s journey is unique, which is why our group personal training programs are designed to help you succeed while building a supportive community around you.

What is Group Personal Training?

Group personal training offers a more affordable way to get professional guidance while maintaining a personalized approach. Unlike large fitness classes where the instructor can’t provide individualized attention, group personal training sessions are small, allowing the coach to tailor exercises to your needs. This approach not only helps you get stronger but also keeps you consistent and engaged.

Benefits of Group Personal Training

1. Personalized Coaching, Shared Experience

Group personal training combines the best of both worlds: personalized coaching and the energy of working out with others. Even in a group setting, your unique needs are met. Whether you have specific fitness goals, past injuries, or just want to improve your performance, the program can be adjusted to suit you. At Avos Strength, our expert coaches ensure that each session targets your goals while keeping the vibe encouraging and fun.

2. Accountability and Motivation

When you train alongside others with similar goals, it boosts your commitment. The group dynamic fosters accountability—when you know your peers are counting on you to show up, it’s easier to stick with the program. This community atmosphere is key to staying motivated and consistent over time.

3. Cost-Effective Personal Training

One of the biggest advantages of group personal training is the affordability. By sharing the session with a small group, you get the benefits of personal training at a fraction of the cost. It’s an excellent option for those looking to maximize their results without breaking the bank.

Avos Strength Group Personal Training Options

At Avos Strength, we offer two options for clients interested in group training: small group training sessions and the small group open gym program.

Small Group Training Sessions

Our small group training sessions are designed for those who thrive with structured programs and targeted coaching. These sessions are perfect for clients who want a more personalized experience but enjoy the camaraderie and motivation of working in a group. Each group is limited to a small number of participants, ensuring that everyone receives the attention they need to perform exercises correctly and safely.

Small Group Open Gym Program

The small group open gym is ideal for those who prefer more flexibility in their training schedule but still want access to expert coaching. While the program is currently paused due to low attendance, we’ve created a waitlist for clients interested in joining. Once there’s enough demand, we’ll relaunch the open gym sessions. Clients on the waitlist will be the first to know when it’s available again.

Is Group Personal Training Right for You?

If you’re someone who enjoys working out in a community setting while still getting personalized guidance, group personal training might be just what you need. At Avos Strength, we believe that fitness should be accessible, supportive, and, most importantly, fun. Whether you’re looking to build strength, improve your technique, or just need that extra push, our group training options have something for everyone.

Interested in learning more or joining a group? Reach out today to see how our group personal training can help you achieve your goals while connecting with like-minded individuals who are on the same journey. Remember, strength is always better when shared.

For more fitness tips and updates, be sure to check out our latest blogs and follow us on YouTube for workout videos, tutorials, and more!

Why Your Workouts Aren't Working: The Case for Progressive Overload

Progressive overload is a fundamental principle in strength training and fitness that involves gradually increasing the demands placed on your muscles to stimulate growth and adaptation. Without this essential concept, many individuals find themselves stuck in a plateau, performing the same exercises with the same volume and load, and wondering why they’re not seeing results. In this blog post, we'll delve into the importance of progressive overload, the ideal length of a training block, the concept of rate of perceived exertion (RPE), and why you need to push yourself to make progress.

What is Progressive Overload?

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Progressive overload refers to the gradual increase of stress placed upon the body during exercise training. This can be achieved by:

- Increasing the weight lifted

- Increasing the number of repetitions or sets

- Reducing rest periods between sets

- Enhancing the complexity or difficulty of exercises

By continually challenging your muscles and body systems, you encourage them to adapt and grow stronger.

Why Repeating the Same Exercises Isn’t Effective

Performing the same exercises with the same volume and load over extended periods does not provide the necessary stimulus for muscle growth and strength gains. Here’s why:

- Lack of Stimulus: Muscles adapt to the workload you give them. Without increasing the challenge, muscles have no reason to grow or get stronger.

- Plateau: Repeating the same routine leads to a plateau where progress stalls because the body is no longer challenged.

- Boredom and Motivation: Sticking to the same routine can lead to boredom, decreasing motivation and adherence to your training program.

Ideal Length of a Training Block

A training block typically lasts between 4 to 8 weeks. This timeframe allows sufficient time for adaptation to occur without causing overtraining or staleness. After a training block, a deloading phase or a change in the training program can help reset the body and mind, preparing you for the next cycle of progressive overload.

Understanding Rate of Perceived Exertion (RPE)

RPE is a scale that measures the intensity of your exercise based on how hard you feel you are working. The scale typically ranges from 1 to 10, with 1 being very light activity and 10 being maximum effort. Here’s how to use it effectively:

- 6-7 RPE: Moderate effort, sustainable for longer periods.

- 8-9 RPE: Hard effort, challenging but doable for shorter periods.

- 10 RPE: Maximum effort, only sustainable for brief bursts.

For optimal progress, you should generally aim to train in the 7-9 RPE range. This ensures that you are pushing your limits enough to stimulate growth and adaptation without overreaching and risking injury.

A Common Question: "Can't I Just Do More Reps?"

A common question we get from clients is, "Well, can't I just do more reps?" The issue is that often these clients are using very light weights (5-20 lbs) and doing 20+ reps. Sure, you can do that IF you are working within the correct RPE – it needs to be challenging enough. The other point is that you are likely just wasting time and going through the motions, which is why we recommend using higher loads.

Strength Endurance vs. Max Strength

Understanding the difference between strength endurance and max strength is crucial for setting the right goals and expectations:

- Strength Endurance: This refers to the ability to perform many repetitions of an exercise without fatiguing. Training for endurance typically involves higher reps (15-20+ reps) with lighter weights. This is beneficial for activities that require prolonged muscle activity but is less effective for building significant muscle mass or max strength.

- Max Strength: This is the maximum amount of force that a muscle can generate in a single effort. Training for max strength involves lower reps (1-5 reps) with very heavy weights. This type of training is highly effective for increasing muscle strength and size.

Ideal Rep Range and Intensity for Building Muscle Mass

For building muscle mass (hypertrophy) and increasing strength, the ideal rep range is typically 6-12 reps per set with a weight that is challenging enough to bring you close to failure by the end of each set (RPE 7-9). This rep range strikes a balance between lifting heavy enough weights to stimulate muscle growth and performing enough repetitions to maximize muscle fiber engagement.

Benefits of Progressive Overload

1. Increased Muscle Strength: By progressively increasing the weight or resistance, muscles grow stronger to handle the new demands.

2. Enhanced Muscle Hypertrophy: Progressive overload stimulates muscle growth by causing microtears in muscle fibers, which then repair and grow back stronger and larger.

3. Improved Endurance: Gradually increasing the volume of exercise improves cardiovascular and muscular endurance.

4. Greater Motivation and Adherence: Seeing progress and overcoming new challenges can boost motivation and commitment to your fitness journey.

5. Reduced Risk of Injury: Properly implemented progressive overload helps build resilient muscles and joints, reducing the likelihood of injury.

Conclusion

Sticking to the same exercises with the same load and volume will not bring the results you’re aiming for. Progressive overload is crucial for continued growth, strength, and overall fitness improvement. By understanding and implementing progressive overload, setting appropriate training blocks, and monitoring your RPE, you can break through plateaus and achieve your fitness goals. Challenge yourself, embrace the process, and watch your body transform.

Remember, the key to making progress is consistent, incremental challenges that push your limits and encourage your body to adapt. If you’re unsure how to incorporate progressive overload into your routine, consider consulting a qualified coach who can create a customized program tailored to your needs and goals.

Understanding High Blood Pressure and the Role of Exercise

What is High Blood Pressure?

High blood pressure, or hypertension, occurs when the force of blood against the artery walls is consistently too high. Blood pressure is measured in millimeters of mercury (mm Hg) and is given as two numbers:

Systolic Pressure: The top number, representing the pressure in the arteries when the heart beats.

Diastolic Pressure: The bottom number, indicating the pressure in the arteries when the heart is at rest between beats.

A normal blood pressure reading is typically around 120/80 mm Hg. Hypertension is diagnosed when blood pressure readings consistently exceed 130/80 mm Hg.

How Exercise Can Help Improve High Blood Pressure

Regular physical activity is one of the most effective lifestyle changes to help control high blood pressure. Here's how exercise benefits individuals with hypertension:

1. Strengthens the Heart: Regular exercise helps the heart become stronger and more efficient at pumping blood, reducing the force on the arteries.

2. Reduces Arterial Stiffness: Physical activity helps maintain or increase the elasticity of blood vessels, improving blood flow.

3. Helps Maintain a Healthy Weight: Exercise contributes to weight loss or maintenance, which can significantly reduce blood pressure.

4. Reduces Stress: Physical activity can lower stress levels, which is beneficial since stress can contribute to higher blood pressure.

5. Improves Blood Sugar Control: Regular exercise helps regulate blood sugar levels, reducing the risk of diabetes, which is a risk factor for hypertension.

Recommended Types of Exercise

For those with high blood pressure, the following types of exercise are generally recommended:

Aerobic Exercises: Such as walking, jogging, cycling, or swimming, performed for at least 150 minutes per week.

Strength Training: In moderation, focusing on major muscle groups at least two days per week.

Flexibility and Balance Exercises: Such as yoga or Pilates, to enhance overall fitness and reduce stress.

Contraindications and Precautions

While exercise is beneficial, there are some important considerations and precautions for working with clients who have high blood pressure:

1. Consultation with Healthcare Provider: Clients should have approval from their healthcare provider before starting a new exercise program.

2. Avoid High-Intensity Exercises: High-intensity or heavy lifting exercises can cause a sudden spike in blood pressure. Clients should start with moderate-intensity activities.

3. Monitor Blood Pressure: Regular monitoring of blood pressure before, during, and after exercise is crucial to ensure safety.

4. Stay Hydrated: Dehydration can increase blood pressure, so clients should drink plenty of water.

5. Gradual Warm-Up and Cool-Down: Proper warm-up and cool-down periods can help prevent sudden changes in blood pressure.

6. Breathing Techniques: Clients should avoid holding their breath during exercises (known as the Valsalva maneuver) as it can cause dangerous increases in blood pressure.

7. Stop if Symptoms Occur: Clients should stop exercising immediately if they experience dizziness, chest pain, or unusual shortness of breath, and seek medical attention.

By understanding these guidelines and working closely with healthcare providers, coaches can help clients with high blood pressure safely improve their health through exercise. To work with a qualified Avos Strength coach, contact us today to see how we can help guide you to a healthier life.