HOW TO PREVENT AN UNHEALTHY HABITS? EASY!

HOW TO PREVENT UNHEALTHY HABITS? EASY!

MOST IMPORTANTLY, FIND THE PROBLEM!

 From experience, I can tell you that it is nearly impossible to solve a problem that you cannot figure out. It is important that you first identify the problem o you can solve it.

GETTING INTO IT! FIRST THINGS FIRST!

The first thing you want to do when trying to change unhealthy habits is to come up with a plan. There are many temptations especially when it comes to eating. For myself, ice cream and anything with tons of sugar. I believe that everything is up to myself to make a change. It's good to take cheat days to trick your body but if you are trying to get the best results, you must stay on course and turn eating healthy into a lifestyle and not just a temporary thing. Temptations are extremely challenging but like anything else all it takes is a good attitude and maximum effort. Everything you put into it is what you will receive from it.

NEXT? SLEEP, SLEEP, SLEEP!

Sleep is one of the most important things. On the upside it gives you less time to eat and more time to let your body recover. I could tell you first hand that when you are trying to maintain a healthy nutrition while being a student-athlete, it is extremely challenging to get good rest. But, luckily there are gaps in between classes and throughout the entire day to get good rest.

ALWAYS STAY ACTIVE!

One thing I've learned throughout my years of life is that the more active you are, the more healthier you'll feel because your body is moving and functioning and asking to be fed. One of my favorite parts of my day is eating after a grueling workout. I enjoy the burn and eating makes the burn go away. With that being said, it's like a magnificent obsession. Growing up I figured, "Wow, maybe if I train more I'll be able to eat more and that's exactly what I did.

BE AMBITIOUS! SET GOALS AND DESTROY THEM!

Like many things in life, having a healthy nutrition is easy when you have a direction to go to. Set weight goals, max goals in the weight room, rep goals or whatever it may be to make sure you are always in the right direction. one thing I've learned is that when you set goals for things like this, it becomes a habit and you start setting goals for all aspects of life such as nutrition. The could make dieting and getting a healthier functioning body easier. Although it will take days, weeks, months and maybe years to accomplish the end game will always be worth it. There is no better feeling than conquering a journey you have embarked on that is challenging. For myself, I love being challenged and I love the feeling even more when I overcome them and make gains.

FINALLY! EAT, EAT, EAT! HEALTHY OF COURSE!

Do your research and calculations according to your body and eat everything and anything that can help your body become healthy, stay healthy and function healthy. Always remember, one of the best parts of life is eating after a hard day or a grueling workout. Without challenges in life, we wouldn't be able to appreciate these things.

-QUOTE OF THE DAY-

"YOU DON'T WORK, YOU DON'T EAT! YOU DON'T GRIND, YOU DON'T SHINE!" 
- ORIGINAL LOU BOYS

This motto shaped me into a man. It has changed my life forever and I continue to live by this every day of my life. For myself, this has allowed me to turn health into a lifestyle. For everyone it' different. BUT, WHAT'S YOUR REASON?

WHAT'S NEXT? CARB OVERLOAD!

CARB OVERLOAD! TOP 3 WAYS TO CARB UP!

WHAT'S AFTER HYDRATING? CARB OVERLOAD!

After starting the week off right with hydrating, you may be wondering "what's next?" It's time to start loading up on Carbohydrates aka Carbs. This is an athletes main fuel that gives the body energy and helps you perform to the best of your ability. How? As the DIAGRAM BELOW shows, carbs are changed into glucose by your body which is a form of sugar. That sugar is then stored in your muscles as glycogen. Then when you start exercising, your body changes that glycogen stored in your muscles to energy. This is for basic level workouts. 

CARBS TO ENERGY

But, the more you advance in intensity it would be smarter to prepare ahead of time as I mentioned. Being that I am a College Football Athlete and games are every weekend, I start carb overloading on Mondays to help max out my glycogen stores. This helps me feel great during the week and on game days. This is what works for me and it may work for you as well. According to a sports dietitian by the name of Joy Dubost, PhD. my method is a great way to prepare for an upcoming event. In the same article, it lays out my game day eating schedule. I eat 3-4 hours before the game in order to let my stomach empty out. It also mentions how you should replenish the carbs, minerals and water that is lost during the activity. In my case, we are able to replenish these things during the halftime of a game which is the half way point of the hour of play. It is also a great idea to reload on carbs after an intense activity in order to refuel your body. Not as much as before the game since you don't need fast energy but just enough to refuel your body and replenish nutrients.

CARB LOAD

3 WAYS TO GET ALL THE CARBS YOU NEED!

1. LONG TAPER - Stop hardcore training 3 weeks before actual event in order to conserve carbs. You will not need to add more carbs to your diet because you won't be as intense as the usual hardcore training. Less intensity = Less carb loss. If this method is executed properly, you should be able to store double of what you usually could. 

2. 6 DAY PROTOCOL - This is a glycogen depleting method that should be executed 6 days before the actual event. Everything will be intensified in order to deplete your glycogen stores. Then after it's depleted, the first 3 days should consist of a normal diet and tapering type training. Then the final 3 days, reduce training and rest completely and eat a large amount of carbs (~4.5 grams per pound).

3. RAPID LOADING - Simply just loading up on as much carbs as possible for 24 hours.

WHAT WILL HAPPEN IF YOU'RE LOW ON CARBS?

There are many possibilities which could lead to a poor performance with the lack of carbs. Your overall health, performance and mood. 

LOW ON CARBS = HIGH ON PROBS

• BAD HEADACHES - According to a registered dietitian by the name of Isabel Smith, MS, RD, CDN. "Carbs don't require any additional processing to make glucose, so they keep blood sugar levels steady.." but, "..when you don't eat enough carbs (or food in general), blood sugar levels can dip and cause headaches." 
• CONSTANT SHIVERING - According to Cassie Bjork, RD, LD of Healthy Simple Life, "Low-carb dieters are at risk of developing low thyroid function, which can make it difficult to regular internal body temperature." 
• IRREGULAR FEELING - Cutting back on carbs or not eating enough carbs may cause a bloating belly and constipation. Fiber also helps with digestion which is needed to help empty the stomach after eating large amounts of food.
• DRAGGING FEELING DURING ACTIVITIES - Being that carbs is the first line of use for energy for the body, low carbs means low energy and the body will draw from different parts of the body which may cause your body to have a hard time functioning properly. 
• "HANGRY" - Carbohydrates are essential for the body's production of serotonin which is a feel-good chemical produced in the brain. Less Carbs = Less Smiles.

Overall, the lack of carbs will cause discomfort and will lead to a poor performance due to these reasons. So to prevent this from being you, be prepared, plan ahead and start each day with a plan because tomorrow is never promised. CARB UP!

LACK OF CARBS = BAD CONSEQUENCES

CAN'T FORGET ABOUT PROTEIN!

Although protein may not provide as much energy to the body as carbs, it is still important. Protein is needed to maintain muscles. It is basically food for the muscles. 

AMOUNT OF PROTEIN NEEDED FOR ATHLETES

It is very important that you are aware of what your body needs and how to intake what your body needs. Too much protein and your kidneys could be strained, try to eat high quality protein such as lean meats, fish, poultry, nuts, beans, eggs or milk. According to Dubost, milk is one of the best recovery foods after a workout because of the balance between protein and carbs it provides. Milk also contains casein and whey protein. This is a combination that can have a significant impact on athletes. Casein digests at a slower rate which allows the muscles to recover longer. Calcium is also contained by milk and helps to strengthen and maintain strong healthy bones. 

CARB LOAD

CARBS, PROTEIN & FATS

HOW TO PREVENT BEING LOW ON CARBS? EAT! EAT! EAT!

In order to prevent being low on carbs, you must always eat consistently. Start early, plan ahead and always be ready for unpredictable situations. Always have a little snack on hand, in the car or wherever you can store it. Always remind yourself and remember what could happen if you do not eat carbs or anything for that matter. ALWAYS REMEMBER, EAT! EAT! EAT! 

-QUOTE OF THE WEEK-

"THE ONLY SECRET TO FOOD COMINATION IS A BALANCE OF PROTEIN, CARBS AND FAT - THEY ALL PLAY A KEY ROLE IN OUR HEALTH." - JORGE CRUISE

The meaning of this quote is to find balance for your body to intake what it needs to maintain and grow the right way without cutting corners. If you do everything properly, you will get the proper results you are looking for. The body is like a car, you get out of it what you put in. 

IMPORTANCE OF NUTRITION FOR ATHLETES

IMPORTANCE OF NUTRITION FOR ATHLETES

WHO AM I?

SUU T-BIRDS VS. ARIZONA WILDCATS(3 TACKLES, 1 TFL)

JEDADIAH "BUBZ" LULU

Hi everyone, I am a Linebacker for the Southern Utah University T-Bird football team. I was born and raised in paradise, Honolulu, Hawaii. I have been playing football for as long as I could remember. Many people know me as Bubz, Jed or Lulu because they can't say my name properly but feel free to call me what works for you. I have played multiple sports as well such as Basketball, Soccer, Track and Field, Wrestling and Judo. One thing they all have in common is that they all require me to fuel my body properly so I can perform to the best of my abilities. One thing I have learned after years of experience is that a healthy diet will lead to a healthy life style.

WHY AM I BLOGGING?

I am blogging to show the significance of nutrition to athletes and non-athletes who are interested all across the world. It is vital that we take care of our bodies so we are able to perform to the best of our abilities. When we are able to be productive, we are able to accomplish things beyond our imaginations. In my perspective, if I am unable to perform at my best in practice and in games then I let my teammates down who are trying to be at their best. Being that football is a team sport, if one person isn't properly prepared for certain situations then we all fail as a team. This is why we all need a proper nutrition so we are all able to come together and perform side by side to make it all work.

SWISS SOCIETY ATH. FOOD PYRAMID

WHAT AM I BLOGGING?

I will be blogging about ways to keep a healthy nutrition. I will be offering tips that have worked for myself that you could try that may work for you as well. I will be providing evidence and examples of how certain foods work and the benefits of it. I will also talk about how there are certain times to eat certain things to prevent a misunderstanding of the purpose of some foods.
NUTRITION TIPS FOR ATHLETES

-QUOTE OF THE WEEK-

"GARBAGE IN, GARBAGE OUT" - GEORGE FUECHSEL

The meaning of this quote simply means you get out of your body, what you put in. Great fuel, great performance.