official sponsor of the - athelink.com/downloads/sxp_bst_hamilton_14f.pdfsports fans. randy smith,...

OFFICIAL PROGRAM

OFFICIAL SPONSOR OF THE

34 state-of-the-art 10 pin bowling & billiardsAdult & kids interactive Playdium Lite® games roomFull service restaurant & Bar with extensive food and beverage options – a-la-carte, buffet and cateringLive entertainmentPrivate event space – Party rooms/meeting rooms/ outdoor –Fundraisers, team building, corporate partiesCapacity 550 peopleFree Parking

34 state-of-the-art 10 pin bowling & billiardsAdult & kids interactive Playdium Lite® games roomFull service restaurant & Bar with extensive food and beverage options – a-la-carte, buffet and cateringLive entertainmentPrivate event space – Party rooms/meeting rooms/ outdoor –Fundraisers, team building, corporate partiesCapacity 550 peopleFree Parking

$6.99

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Packages starting at

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Splitsville Ad V4.pdf 1 11/02/2014 11:47:16 AM

Official Invitational Tournament Program 2014

thelineup

sportsfilesEntertaining, informative and engaging articles on local athletes, sports and teams.

04 | Message from the Club President – John Rocchi 12 | Map of Hamilton – gym locations, hotels and restaurants14 | Map Directory 19 | Splitsville family entertainment centre

health&fitnessInformative articles on sports health and fitness.

21 | Guide to fueling an athletic lifestyle

behindthebenchTips, tactics and ideas are shared by athletes, coaches and fans.

05 | Athelink

sports@schoolHighlighting articles on all school sports and athletes.

09 | Follow the Jackets! Men11 | Follow the Jackets! Women

BLESSED SACRAMENTINVITATIONAL TOURNAMENT

2014 Official Program

fromthesidelinesFans, parents and sports groups share their opinions and experiences.

17 | All Sports Guards – Basketball and dental injuries 22 | Blessed Sacrament Rep Sponsors

Thank you to Randy Smith for supplying the cover photos.

BlessedSacramentBasketball 3

4 BlessedSacramentBasketball boxTM

Your Community Sports Report

view & uploadPhotos • Video • Articles

Editorial Contributions: Submissions are welcome from writers, photographers, athletes, coaches and individuals. We assume no responsibility for unsolicited material. Contributors are responsible for obtaining all approvals for the publication of photos and content prior to submission. All submissions may not be used. We may edit, publish, reproduce, distribute and archive submissions in any form or medium without any compensation. We are not responsible for lost or damaged submissions. Contents copyrighted. All rights reserved. Reproduction or transmission of any article, photograph or artwork in any form or by any means without permission from the publisher is prohibited. SportsXpress is published six times per year. For detailed circulation information, contact Sports Express Media Inc. Sports Express Media Inc. is committed to protecting your privacy as our customer. We may collect personal information only if it is required for the proper functioning of our business and only share this information with our business partners. The editors and contributors who write for Sports Express Media Inc. attempt to provide accurate and useful information and commentary. However, the editors, contributors and Sports Express Media Inc. cannot and do not guarantee the accuracy of the information. We assume no responsibility for any actions or decisions taken by any readers based on the information provided.

SPORTSXPRESSPresident/CEO VP OperationsWalter Browning Clint [email protected] [email protected]

Mailing Address50 Ottawa St. South, Unit 110, Kitchener, On, N2G 3S7 519–208–9302 or 1-877-588-8856

BLESSED SACRAMENT INVITATIONAL TOURNAMENT

2014 Official Program

PUBLISHER

GRAPHIC DESIGNER

CONTRIBUTORS

PHOTOGRAPHERS

PARTNERSHIP INQUIRY

CORPORATE MARKETING &

EVENTS

NATIONAL & REGIONAL SALES

Zoran Knezevic905-520-5509 [email protected]

Britt Cobean

Blessed Sacrament Basketball, John

Rocchi, Splitsville Entertainment,

Athelink, Redeemer, Mucho Burrito,

Queen’s printer for Ontario, Nustadia

Recreation, Bernadette Mackay, Wilson

Basketball, Mega Basketball Camps,

Mother’s Pizza Parlour and Spaghetti

House, Jack Astor’s Bar and Grill, No

Limit Performance Basketball, Lisa

Spott, City of Hamilton, Boston Pizza,

SportsXpress Team and community

sports fans.

Randy Smith, Zoran Knezevic, All Sports

Guards, Splitsville Entertainment, and

Various Sports Enthusiasts.

[email protected]

Kelly Martin [email protected]

Amy [email protected]

Message from the Club President

Blessed Sacrament Yellow Jackets Basketball Club coaches, managers, players and parents would like to extend a warm welcome to all tournament players, coaches and their families. We have worked extremely hard in the planning of the tournament weekends in an attempt to create an opportunity for competitive basketball at all levels, for all participants.

Our tournament started in 1973 as a one-day, one age group format, involv-ing only eight teams and hosted out of the Blessed Sacrament School gym. It

has become one of the largest amateur sporting events in the city, requiring eight weekends and as many as fifteen different gym locations each weekend. The goal is to highlight participation and fair play while minimizing the emphasis on the final score. The format of our tournament, with everyone participating in the same number of games as well as receiving a medal and t-shirt, continues to draw increased interest every year. With over 750 teams anticipated this year and as many as 280 games per weekend, we are reaching the point where our local

resources (facilities, referees and volunteers) are stretched and can-not expand any further without possibly compromising the spirit of our event, or diminishing the expectations.

That being said, we also wish to thank all of our community spon-sors for their generous support of amateur youth basketball in Hamilton. Their support enables us to provide a quality tourna-ment that attracts hundreds of teams year after year. It would be greatly appreciated by our orga-nization if participants and their families are able to take some time during their tournament weekend and avail themselves of the services provided by our sponsors. Lastly, we would like to thank all of the volunteers, ref-erees, organizations and school boards in our community who have helped make this tourna-ment such a success.

Best of luck to all participants and we hope to see you in our tournament next year.

www.blessedsacramentbasketball.ca

sportsfiles

John Rocchi, Blessed Sacrament Basketball Club PresidentPhoto by Randy Smith

FULL PAGE AD ADVERTISER

Official Invitational Tournament Program 2014 BlessedSacramentBasketball 5

Want to learn more? [email protected] | Launching this Spring

How to use athelink after the blessed tournament?

use us for anything sports! even the

Athelink provides you with the tools to save timeand money. Club pages are free and allow you to increase engagement in your club as well as track analytics to help your coaches provide proper player development.

your Association or club rankings, live stats, tournament/league/Team management

Online Registration, Auto-scheduling, visual scoresheets

player availability, analytics, Leaders, customization, auto-updates

track any game with anyoneLacrosse and more coming get street cred, get ranked Basketball, hockey, soccer, golf

athelink reduces 90% of the work and makes the other 10% fun!

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your team page

pick up games multi sports

Challenge anyone, anytime,anywhere, any sport! Live Gamecast updatesyour friends!

Tournament Ticker on your site! Just like the pros!

1. Online Registration and Tournament site2. Smart Scheduling with multi format options3. Full scoresheets or Quick Scores update entire tournament site

Setup just takes a few minutes!

tournaments & leagues

behindthebench


Official Invitational Tournament Program 2014 6 BlessedSacramentBasketball

Tournament Inquiries: [email protected]

WWW.ATHELINK.COM/BLESSED MOBILE OR DESKTOP TO CHECK ON:

To record and upload video,you can use the Athelink App.Find your game and either use

the Track Score or Gamecast link

When an opportunity arisespress “Start recording now”

and the app will startto record. Press “Done” when

complete

Those watching on the Gamecast link can watch

recent game footage!

TEAMS | SCHEDULES | DRAWS | PLAYOFF BRACKETS| LIVE SCORESPLAYERS OF THE GAME | LEADING SCORERS | INDIVIDUAL STATS

REGISTRATION | HOTELS | GYM LOCATIONS

NOTE: uploading video with affect your phone bill. Please ensure you have enough data on your plan before uploading and watching

Official score keepers track stats live at every gym.Try also tracking the score on

your Android Device

When score keepers submita final score, all pages are

updated immediately.

Live updates on Gamecast for those who could notmake it out to the game.

LOGIN REQUIRED. CHECK YOUR EMAIL OR ASK YOUR COACH.

How the Live Updates work

How to add highlights to a game

behindthebench



GAMES

Track Score

WWW.ATHELINK.COM/ANDROIDGUIDE TO TRACKING SCORE FOR YOUR TEAM

LOGIN REQUIRED IF YOUR COACH DID NOT PROVIDE AN EMAIL ADDRESS DURING REGISTRATION, ASK THEM FOR YOUR LOGIN AND PASSWORD. OTHERWISE, CHECK YOUR EMAIL FOR YOUR LOGIN INFORMATION.

Tournament Inquiries: [email protected]

Find your game, scroll down to

tournament if it’snot there

Press “Track Score”

Press “Games”

X

O

F

A

Made Shot

Missed Shot

Foul

AssistShare the GameYour games are all updated live on Athelink. Send the link out so your fans can cheer your team on.

Edit Previous playsPress the wrong player?Just press “View Play by Play”and you will be able to edit the player or last play

Take a video or picture higlightStream 25 second video clipsof live game action for those watching at home. Reviewfootage after the game.

Associate press with PlayerAfter you touch the court for a made shot,missed shot or a foul, select the a foul, select the player number thatthe stat is associatedwith.

Tap & long press on the court1) Tap adds a missed shot 2) Long Press adds a made shot

Scoreboard & ClockPush the clock to update the time or change Quarters.Update game status for those who are not at the gamesuch as “intermission” or “game delayed”.

HAWKS BEARS

Team Menu & Defending EndThis is the defendingend for the “Hawks”Press the “Menu” Button on your Android device to Android device to switch sides. Freethrows and Fouls canbe accessed here.

Android Devices Only

behindthebench


sports@school

Durham Wildcats (England)(www.godurhamwildcats.com) Michael Allison (1st Year Pro)

Baylor University (Bears)(www.baylorbears.com/sports/m-baskbl) Brady Heslip (Senior)

Carleton University (Ravens)(www.goravens.ca/teams/mens-basketball/)

Victor Raso (Fourth year), Clinton Springer Williams (4th year)

McMaster University (Marauders) (www.maurauders.ca/indexaspx?path=mbball)

Taylor Black (3rd year), Jordan Nelson (1st year)

University of Guelph (Gryphons)(www.gryphons.ca/indexaspx?path=mbball)

Zachary Angus (4th year), Colin Corrigan (1st year), Dimitri Rakas (1st year)

University of Ottawa (Gee-Gees)(www.geegees.ca/basketball/) Caleb Agada (2nd year), Moe Ismail (2nd year)

University of PEI (Ravens)(www.gopanthersgo.ca/mens-basketball/) Spencer Dawson (1st year)

University of Toronto (Blues)(www.varsityblues.ca/indexaspx?path=mbball)

Jake Hagen (1st year), Matt Savel (4th year)

University of Western Ontario (Mustangs)(www.westernmustangs.ca/indexaspx?path=mbball) Quinn Henderson (4th year)

University of Windsor (Lancers)(www.golancers.ca/indexaspx?path=mbball) Mike Rocca (1st year)

York University (Lions)(www.yorklions.ca/indexaspx?path=mbball) Philip Cunningham-Gillen (1st year)

Mohawk College (Mountaineers)(www.mohawkcollege.ca/athletics/mens-basketball.html)

Lamar Barr (1st year), Juwan Goldson (1styear), Patrick Iavarone (2nd year)

Niagara College (Knights)(www.niagara.prestosports.com/sports/mbkb) Anthony Mercanti (1st year)

Redeemer College (Royals)(www.redeemerroyals.ca/index.aspx?path=mbball) AJ Manguerra (1st year)

Sheridan College (Generals)(www.scgenerals.com/mbball)Abendigo Lufile (1st year)

Follow the Jackets! Men

Blessed Sacrament Yellow Jackets Basketball Club

The Blessed Sacrament Yellow Jackets Basketball Club would like you to follow the members from its program who are competing in post secondary basketball this season.


Binghamton University (Bearcats)(www.bubearcats.com/index.php/sports/sport/womens_basketball)

Julia Barac (Senior)

Harvard University (Crimson)(www.gocrimson.com/sports/wbkb) Melissa Mullins (Senior)

Lehigh University (Mountain Hawks)(www.lehighsports.com) Alexandra Yantzi (Senior)

Northwestern University (Wildcats)(www.nusports.com/sport/w-baskbl) Karly Roser (Junior)

University of Notre Dame (Fighting Irish)(www.und.com/sports/w-baskbl)Natalie Achonwa (Senior)

Wilfred Laurier University (Golden Hawks)(www.laurierathletics.com/varsityathletics/createteam.php?sport=WBASK)

Nicole Morrison (1st year)

Brock University (Badgers) (www.badgers.ca/indexaspx?path=wbball) Nicole Rozenkranz (4th year)

McMaster University (Marauders) (www.maurauders.ca/indexaspx?path=wbball)

Danielle Boiago (2nd Year), Vanessa Bonomo (5th year), Liz Burns (5th year),

Haley Milligan (5th year), Isabel Ormond (3rd year), Alexis Spadafora (1st year)

Mohawk College (Mountaineers)(www.mohawkcollege.ca/athletics/womens-basketball.html)

Rachelle Abella (4th year), Katelyn Arbour (2nd year), Careena Browne (2nd year),

Carissa Browne (2nd year), Porcha Hewitt (2nd year), Stephanie Hrymak (1st year)

Redeemer College (Royals)(www.redeemerroyals.ca/index.aspx?path=wbball) Samantha Donald (1st year)

College of St. Rose (Golden Knights) (www.gogoldenknights.com/indexaspx?path=wbball) Jamie Hutchinson (Junior)

Follow the Jackets! Women

Blessed Sacrament Yellow Jackets Basketball Club

The Blessed Sacrament Yellow Jackets Basketball Club would like you to follow the members from its program who are competing in post secondary basketball this season.

sports@school



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mapdirectoryGYM LOCATIONS

East Mountain

1 ACMT 50 Lisgar Court L8T 4V8 8 St. Charles 105 East 5th Street L9A 2T8

2 Barton HS 75 Palmer Road L8T 3G1 9 St. Marguerite 20 Bonaparte Way L9B 2E3

3 Blessed Sacrament 315 East 37th Street L8V 4B5 10 St. Michael’s 135 Hester Street L9A 2N9

4 Brebeuf HS 200 Acadia Drive L8W 1B8 11 Annunciation 250 Limeridge Road West L9C 2V2

5 Lawfield 45 Berko Avenue L8V 0A2 12 St. Mark’s 43 Whitedeer Road L8J 3T1

6 Our Lady of Lourdes 420 Mohawk Road L8V 2H7 13 St. Daniel School 75 Anson Avenue L8T 2X5

7 Sherwood HS 25 High Street L8T 3Z4

West Mountain, Ancaster

14 Bishop Tonnos HS 100 Panabaker Drive L9G 5E3 18 St. Thomas More HS 1045 Upper Paradise Road L9B 2N4

15 Hamilton District Christian HS 92 Glancaster Road L9G 3K9 19 St. Therese de Lisieux 1790 Garth Street L9B 2X5

16 Immaculate Conception 470 Kitty Murray Lane L9K 0C3 20 Westmount High School 39 Montcalm Drive L9C 4B1

17 R.A. Riddell 200 Cranbrook Drive L9C 4S9 21 Redeemer University 777 Garner Rd East L9K 1J4

East Hamilton

22 Bishop Ryan HS 1824 Rymal Road East L8J 2R5 25 St. David’s 33 Cromwell Court L85 2E9

23 Delta HS 1284 Main Street East L8K 1B2 26 Immaculate Heart of Mary 190 Glover Road L8E 1A0

24 Glendale HS 145 Rainbow Drive L8K 4G1

Downtown

27 Cathedral HS 30 Wentworth Street L8L 8H5 29 John A. MacDonald HS 130 York Boulevard L8R 1Y5

28 Central Memorial Recreation Centre 93 West Avenue South L8N 2S3

West Hamilton, Dundas

30 St. Mary’s HS 200 Whitney Avenue L85 2G7 33 Parkside HS 1 Parkside Drive L9H 2S4

31 McMaster University 1280 Main Street West L8S 4L8 34 Highland 310 Govenor’s Road L9H 5P8

32 Westdale HS 700 Main Street West L8S 1A5

HOTELS

Hamilton

A Admiral Inn 149 Dundurn Street North L8R 3E7 905-529-2311

B Courtyard by Marriott 1224 Upper James Street L9C 3B1 905-383-7772

C Crowne Plaza 150 King Street East L8N 1B2 905-528-9546

D Holiday Inn Express 51 Keefer Court L8E 4V4 905-578-1212

E Homewood Suites by Hilton 40 Bay Street South L8P 0B3 905-667-1200

F Mohawk College Residence 245 Fennell Avenue West L9C 7V7 905-385-3200

G Sheraton Hamilton 116 King Street West L8P 4V3 905-317-4535

Burlington, Oakville

J Hilton Garden Inn, Burlington 985 Syscon Road L7L 5S3 905-631-7000

K Holiday Inn Burlington 3063 South Service Road L7N 3E9 905-639-4443

L Holiday Inn, Oakville 2525 Wyecroft Road L6L 6P8 905-847-1000

M Homewood Suites, Burlington 975 Syscon Road L7L 5S3 905-631-8300

RESTARAUNTS

• Jack Astor’s Bar and Grill839 Golf Links Road, Ancaster L9K 1L5 905-304-1721

75 Centennial Parkway North, Stoney Creek L8E 2P2 905-560-5254

• Mother’s Pizza Parlour and Spaghetti House 701 Queenston Road, Hamilton L8K 1A1 905-560-1999

• Mucho Burrito – Fresh Mexican Grill1508 Upper James Street, Hamilton L9B 1K3 905-381-9258

516 Centennial Parkway North, Stoney Creek L8E 0G2 905-664-2345

• Splitsville Entertainment 1525 Stone Church Road East, Hamilton L8W 3P8 905-387-3660

• Boston Pizza

1565 Upper James Street, Hamilton L9B 1K2 905-574-0333

1563 Main Street West, Hamilton L8S 1E6 905-777-1919

727 Queenston Road, Hamilton L8G 1A1 905-578-4774

135 Upper Centennial Parkway, Stoney Creek L8J 2T7 905-664-8181

an industry leader in the development and operation of recreation facilities.

www.nustadia.com

DELIVERING SAFEAND SUSTAINABLERECREATIONFACILITIES TO COMMUNITIES ACROSS CANADA.

Ontario Basketball’s Community Mega Hoops Project is providing FREE coach education, lesson plans and equipment to better support Club

house leagues, elementary schools and community groups in the delivery of quality basketball programming to children under the age of 12!

Mega Hoops Project

What Participants Receive• 20 hours of stage-appropriate basketball programming delivered by an NCCP certified community coach• Mega Hoops T-shirt• Rubber Spalding basketball

What Coaches Receive• Free NCCP Community Coach Training & Certification ($90 value) • Free lesson plans filled with fun drills and modified games• Age-appropriate equipment (rubber basketballs, pylons, beanbags etc.)

Contact Melanie Belore, Coordinator Community Deveopment at [email protected] for more information!


fromthesidelines

Basketball and dental injuriesSubmitted by Bernadette MacKay RDH

So your child plays basketball but, does he or she wear a mouth guard? According to the latest statistics Basketball is the leading sport for tooth loss according to US stats.

An overall view of dental injuries: 13-39% of all dental injuries are related to sports.

50% of all children suffer at least one traumatic injury to a tooth by the time they graduate high school.

Pre-teens and teens have the highest number of sports related dental injuries with the top 3 sports; Basketball, Biking and Hockey.

Basketball has an injury potential 13 times that of football.

Risks include; suffering a fall during competition, contact from elbows, arms or flying equipment.

Athletes are 60 times more likely to suffer harm to the teeth when NOT wear-ing a mouth guard.

There are four different types of mouth guards available:

1. Stock guards. These are simply pre-formed arch shape pieces of plastic that basically sit on the teeth and have inferior protection in that, they are loose on the teeth and in the mouth.

2. Boil and Bite. These are pre-formed arch shape pieces of plastic that one place’s in boiling water to get soft and then places it over the teeth to mold around the teeth. These provide less than 2mm thickness of protection and they do not stay up on the teeth, so the guard may not be in place when an athlete experiences a hit.

3. Custom-fit one layer. These mouth guards are made from a mold of the ath-lete’s teeth and will only fit this person. They are better than the first two men-tioned but, again, there is less than 2mm in thickness.

4. Laminated custom-fit. These mouth guards provide 3mm thickness for pro-tection, which is the recommended for any concussion protection. These mouth guards provide the most protection and comfort.

In my experience the most common reason basketball players do not wear mouth guards is because it impedes their ability to talk. Allsportsguards mouth guards are designed so that there is 3mm thickness where it is needed but, the pal-ate side is only 1mm thick making talking very easy.

Also the lamination process allows for the players to custom design their mouth guard with decals such as logos or name.

Once a tooth or teeth are fractured or lost, it is a lifetime of maintenance to keep the teeth as close to the original condition.

Wearing a custom-fit mouth guard makes sense. Make the decision to make it part of your athletes equipment and choose Allsportsguards.

Please check our website at www.allsportsguards.com for the clinic times at this tournament.

We offer team discountsor 10% donated to yourorganization for teams

of 15 or more.

We are mobile andwill come to you!

Dental impressions are taken one week at apractice and delivered and fitted the next week.

905-973-7801Bernadette MacKay is President of Allsportsguards and is a dental professional

with over 29 years experience in the dental field.

Please visit our website for more details and testimonials — www.allsportsguards.ca

Custom FitMouth GuardsFor All Ages & SportsThe custom-fit pressure laminated

mouthguards allows for a more exactfit and results in a better fitting and

more durable mouthguard.


Splitsville family entertainment centreSubmitted by Splitsville Entertainment

Splitsville Entertainment is Canada’s premier family entertainment centre and corporate bowling facility located in Hamilton, Ontario. If you’re looking for a fun-filled family outing, corporate team building event or meeting room, birthday parties, special events such as bar or bat mitzvahs, stag and does, rehearsal dinners parties, fundraisers, and much more…Splitsville is your venue.

With 34 state-of-the-art lanes featur-ing touch screen scoring, games room with prize store showcasing over 55 video redemption games, 2 corporate

meeting rooms/party rooms, two fully stocked bars, a full service restaurant, billiard tables, twenty plus plasma televi-sions, five large over the lane projectors with screens, and a beautiful lounge called “The Loft” overlooking the alleys, Splitsville is your party central! The Loft also features 2 beautiful stonewalled fireplaces and stage for “live” entertainment.

Splitsville has distinct private party areas and rooms where groups can enjoy privacy. Any size ranging from 10 to 550 people can thoroughly enjoy this sleek

modern Hamilton bowling facility.Splitsville Entertainment is fully

licensed and offers “At Your Lane Food and Bar Service.”

Our new menu has many of your favor-ite pub style fare with some sumptuous items including house-made burgers and pizza.

Splitsville’s event party planners can help with transportation, cakes, trophies, balloons, hotels, and much much more. Book your unique and special event today by calling us at 905-387-3660.

No Limit Performance

No Limit Performance Basketball @NLPerform

Mihai Raducanu

Individual Basketball Skill Development Team Skill and Concept TrainingSemi Private Basketball Skill Development Online Training SystemWeekly Group Basketball Skill Sessions Coaching ClinicsGuard/Post Skill Sessions Motivational Speaking

LEARN - TRAIN - COMPETE - CONQUER

Mihai RaducanuInternational/Elite Basketball Skill [email protected]

ANCASTER 8 3 9 G o l f L i n k s R o a dA n c a s t e r • 9 0 5 . 3 0 4 . 1 7 2 1

EASTGATE 7 5 C e n t e n n i a l pa r kway N o r t h S to n e y c r e e k • 9 0 5 . 5 6 0 . 5 2 5 4

Come into our Ancaster or Eastgate location during the tournament and enjoy 20% off!*

Come See one of Ontario's

*Dine-in only. No cash value. Not to be used in the purchase of gift cards. Exclusive of taxes and gratuities. Discount applies to food and non-alcoholic beverages only. One time use only. Not valid with any other offers/discounts/promotions. Valid only at Jack Astor’s Eastgate and Jack Astor’s Ancaster. One coupon per table. Offer valid February 21st, 2014 - May 4th ,2014 during the Sports Xpress Hamilton tournaments.

Most breathtaking sites

3084675776221088719

$20 Coupon Code: BSYJ2014


health&fitness

Guide to fuelling an athletic lifestyleBy Lisa Spott, Registered Dietician

Looking for that competitive advantage? Look no further than your kitchen – learn the basics of how to fuel an athletic lifestyle and how to eat before, during and after exercise:

Know the Basics Carbohydrates – muscle fuel Carbohydrates (or carbs) can only be stored in our muscles in small amounts, and therefore should be included in all meals and snacks. Good choices include: pasta, rice, cereal, bread, fruit, vegetables, yogurt, granola bars, crackers, potatoes, beans and lentils.

Protein – muscle building Protein will also be used for muscle energy if carbohydrates are not available. Good choices include: lean meats, fish, eggs, milk, yogurt, cheese, peanut butter, nuts, seeds and beans.

Fat – muscle fuel in endurance exercise Some fat is also necessary for overall health and growth. Good choices include: nuts, seeds, peanut and other nut butters, olive oil and other vegetable oils.

Pre-practice eatingAthletes must emphasize carbohydrates at all

meals and snacks to properly fuel their bodies

for training. Choose meals high in carbs before

a practice.

Pre-practice high-carb meal ideas:

1. cereal, milk, slice of toast, peanut butter,

banana, 100% fruit juice

2. 1-2 eggs, 2 slices toast, fresh fruit, milk

3. pasta, chicken, vegetables, milk, fruit salad

4. lean meat, baked potato, vegetable, salad,

milk, fresh fruit

5. pizza with vegetable and chicken toppings,

salad, milk, fresh fruit

6. chicken fajitas, salad, milk, fruit salad

7. sandwich –whole grain bread, lean meat,

vegetable toppings, milk, fresh fruit

8. bagel, peanut butter, yogurt, water,

fresh fruit

9. whole grain wrap, chicken, vegetable

toppings, yogurt, milk, fresh fruit

10. chicken stir fry, vegetables, rice, milk,

fruit salad

When an athlete has only 1-2 hours before

practice to refuel choose a high carb snack.

Pre-practice high-carb snack ideas:

1. granola bar, banana, water

2. ½ bagel, peanut butter, 100% fruit juice

3. Crackers, cheese string, fresh fruit, water

4. yogurt, graham crackers, fresh fruit, water

5. ½ sandwich, milk, fresh fruit

Mid-practice eatingSnacks are beneficial when a practice is greater

than 90 minutes. A mid-practice snack should

be made up of familiar food (i.e. foods that the

athlete knows work well for them).

Mid-practice snack Ideas:

1. Fresh fruit (apples, bananas, orange slices,

cut up melon, pineapple, grapes)

2. Dried fruit (raisins, apple chips)

3. Cheese cubes, cheese strings

4. Low-fat crackers

5. Turkey bites (lean pepperoni sticks)

6. ½ bagel with light cream cheese or

peanut butter

7. Yogurt/yogurt drinks

8. Smoothies (if someone has a blender you

could bring yogurt, frozen berries and fruit

juice or milk)

9. Mini homemade muffins

10. Low-fat granola bars

Post-practice eatingAthletes with demanding practice schedules

need to fuel their bodies properly, not only

before practices, but after practice too. It is

essential for the athletes to take advantage

of the 30 minutes immediately following a

workout. During this time, body circulation is

heightened and therefore the opportunity to

introduce fluids and nutrients is favourable.

Increased circulation allows for fluid and

nutrients to be carried to the muscles more

quickly and repletion of energy stores

can begin.

A balanced snack of carbohydrates and protein

is recommended.

How to eat properly for training


fromthesidelines

Blessed Sacrament Rep SponsorsAir Liquide

Allen Craven

Angelica Homes

Audcomp

Batesville Canada

Canadian Tire Centre Mall

CBI Health

Dean Cartage

Dessco Countertops

Domino’s Pizza

Dr. James Stennett

Dr. Andrea Ferretti – Ferretti Wellness Centre

Epicure Selections - Jennifer Maraj

E-Zee Forming

FreshCo – Owner - Shontel Burchell

Gilbert Plumbing and Heating

Golfi Concrete and Drains

Hamilton Athletic Trust

Hamilton Ticats

Hollywood Sunspot

Hooper Law

Investors Group - John Tranter

JustEnvironment

Leons

Little Caesar’s Pizza – Wentworth & King

Mr. Brian Johnson – Investment Planning Council

Mr. Kevin MacIsaac

Mr. Tom Hornby and T Litzen’s Sports

Mrs. Aaron Kinzel

New Alliance Ltd

Norton Carborundum

Nunn Shannik

Pho Do Bo Upper James

Pinewood Construction

Pita Pit on Queenston

President’s Choice Financial

Remax Team Logue

Ridley Funeral Home

Rising Signs

Russell Investments Inc.

Shoppers Drug Mart

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