Tip Archive

Meal timing is one of the keys to high performance nutrition. Food = energy, so what you eat and how often you eat will have a direct impact on how well you perform. Instead of sticking to breakfast, lunch and dinner, try eating smaller meals or snacks every 2-4 hours throughout the day to maintain good energy levels. 

Food first! Whole foods form the foundation for high performance nutrition. Making sure you have high quality, nutritious foods on your plate will allow you to perform at your best. Without a solid whole foods foundation in place, supplements won’t have an impact.

After moderate to intense exercise, do your best to keep moving to ‘cooldown’ – especially when in the heat. Most importantly, this mitigates rapid declines in blood pressure which may lead to dizziness or fainting (syncope). However, after very high-intensity exercise (sprints) and you’re exhausted to the point you don’t feel like you can move any more, at the very least lie down flat to help your body more effectively circulate blood.

Sleep quality and quantity have meaningful impacts on learning rate and performance. Coaches, ensure your athletes are adequately rested so that they can maximally benefit from technical training, and consider adapting your training schedule to allow for increased sleep.

Athletes aren’t the only ones who benefit from performance feedback. Coaches and managers should seek unbiased feedback from peers to enhance performance; or, perform a self-assessment by reviewing video and audio of your coaching performance to identify and monitor areas for improvement.

AAP carded athletes - did you know that your CAIP covers Massage Therapy?

Remo Bucci, our Registered Massage Therapist and Certified Sport Massage Therapist, is available on Thursdays 9am-3:30pm and Friday mornings 9am-11am. You can enquire with Danielle Gelineau, Manager of Athletes Services.

Massage is not always relaxing. There is a misunderstanding that Massage Therapy is relaxing for the athlete to recover from their training – this is not always the case! There can be some muscle imbalances, development of tightness in muscles and connective tissue, and development of hyperirritable spots in the muscle fibres called Trigger Points that can result from training.  At times a Sport Massage Therapist needs to apply firm pressure to resolve these issues which can lead to...

Four keys to consider when selecting performance tests and assessments are validity, reliability, responsiveness and feasibility. Great article for more info: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5215201/

Don’t be afraid of fibre! Fibre helps to manage blood sugars and keeps our bowels healthy. Choose whole grains, nuts/seeds, whole fruits and vegetables more often. Fibre can add stress to the gut, so it’s best to avoid fibre around training and give yourself a few hours to digest high fibre foods. 

The lighter and more clear your urine, the more hydrated you likely are. Urine that is darker yellow and amber in colour can be an indicator you’re dehydrated. Stay hydrated!

Motion is lotion. Even when you are sore the day after training, movement can help alleviate stiff and sore muscles.


Stressful life events can have an impact on the effectiveness of your strength training program. During periods of high stress like exam time, selection, or during family emergencies the adaptations that occur from strength training are less than during normal times. By being aware of this you can adjust your expectations for progress during these times so that you are not worried about how you are doing and creating more stress for yourself.

Strength training creates adaptations in both the muscular system and the nervous system. Adaptations in the muscular system, increased muscle size normally occur with higher numbers of sets and reps and low to moderate weights. Training with heavy weights (5 reps or less) tends to create nervous system adaptations, where you learn to use the muscle that you already have rather than build new muscle. In weight category and endurance sports this allows strength to increase without significant...

Many sport coaches and S&C coaches only look at the short term benefits of strength training on performance and injury prevention. For younger athletes, one of the goals of a strength and conditioning program is to prepare them for the next phase of their sport career. A survey of college strength and conditioning coaches (J Strength Cond Res 28(10): 2746-2753) suggests that many athletes are not physically prepared to make the jump from high school to college...

The best time to measure your resting heart rate and blood pressure is in the morning before you start the day. That way, you can ensure you’re relaxed, stress free, and have refrained from food and caffeine!

Looking for an easy and portable recovery snack? Try combining 2 tbsp chocolate milk powder with ¾ cup skim milk powder in a portable water bottle. Add in 500 ml cold water when you are ready to drink. Shake it up and enjoy! 

Confused about serving sizes? 1 serving of fruit or grains = size of a tennis ball, 3 oz meat is the size of a deck of cards, 1 serving of leafy vegetables is the size of a baseball, and a ping pong ball sized amount of nut butter is 2 tablespoons. 

What’s casein all about? Casein is a protein found in some dairy products. It is a slow digesting protein that helps with muscle recovery. Try having food sources of casein such as milk, yogurt, or cottage cheese before bed to help repair tired muscles during your sleep. 

It is important to stay well-hydrated. Losing as little as 2% of your body weight from dehydration can impair performance.

Quality is Job #1!  While many recent studies have focused on the effect of training load (movement quantity) on injury rates, don’t forget that moving badly is the number one recipe for injury!  Make sure you move well before you repeat that movement many times!  Bad reps are worse than no reps at all.