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Common Questions/Concerns/Misconceptions Regarding Strength & Conditioning and Performance Nutrition

Proper nutrition is over-rated when it comes to enhancing performance - I'd rather enjoy eating and not worry about it.

" False. Proper nutrition may be the single most important factor in enabling you to reach your goals athletically

I only need to eat 2-3 times/day

False. An athlete needs to eat every 2 ½ - 3 hours throughout the day, so 4-6 meals/day is more accurate. To take in the amount of calories needed to maintain body weight in just 2-3 meals will be extremely hard on the digestive system, lower your energy level and store fat.

It is more important for me to look good than perform to my potential

False. If you train and eat correctly (and take care of some lifestyle choices, i.e. drinking) you will probably like what you see, but the point of S & C is not to make you look better rather it is to make you perform better. You will have plenty of time to train for fitness/looks once your athletic career is finished.

Low Reps-Heavy Weight will make you big and bulky, so High Reps-Low Weight is the best way to train for "non-football players"

False. Low reps-heavy weight is for gains in strength and power, whereas high reps are for gaining lean muscle mass). Typical rep schemes and their appropriate physiological adaptations are as follows:

15+ = Conditioning/fitness
8-12 = Hypertrophy (Increasing Lean Muscle Mass)
5-6 = Maximum Strength Gains
1-3 = Maximum Power Gains

You are getting stronger and better even if you never increase the weights you are using

False. You might as well go for a light walk when you are asked to do conditioning. You must consistently put your body under increased stresses to force your body to recover and grow.

Cardiovascular training is the best way to decrease body fat percentage

False. Cardio training will burn some calories during the exercise bout and continue burning extra calories for 2-3 hours after, but most people put those calories right back into their system with a can of soda, etc. The best way to increase your metabolism, and thus decrease body fat, is to increase your lean muscle mass through weight training.

Fat-Burners are safe and effective supplements for losing body fat

False. Besides being banned by the NCAA, the common combination of caffeine and ephedrine placed into your system in high doses surrounding high-intensity exercise bouts can be very dangerous.

Cardiovascular Training is the best way to get in "Shape"

It depends. If you are training for an aerobic event (i.e. a marathon) than this is the best way. If you are training for a sport that is anaerobic, which is every sport at GU, than it is not the best way. You need to focus on the primary energy system when conditioning so that you will be is sport-specific shape and not general fitness shape. If done enough cardio can actually decrease you power and speed.

Increased bodyweight decreases your ability to perform

False. If you increase your body weight by increasing functional lean muscle mass you will be able to exert more force, increasing your speed and power output through all planes of motion.

Decreased bodyweight increases your ability to perform

It depends. If you lose excess body fat correctly than your performance can improve, but if you lose lean muscle mass your performance will get worse.

Eating "Healthy" means cutting out all fat, carbs, sugar, etc.

No. This type of "healthy" eating only applies to the general population (and not always to them either). Carbs are an athlete's main source of fuel (energy) and need to be an important piece of performance nutrition. Fat, in moderation, is also important for an athlete to stay healthy and perform well. Sugars are actually the worst of these three but also can play an important role in recovery after training.

You don't get the results you want so you assume the program is faulty

Most of the time when an athlete is in this situation it is because he/she did not completely buy into the program. The program works when done as a whole, which means if an athlete misses workouts, doesn't put forth the appropriate effort, has an unhealthy lifestyle, skips meals, etc. then the responsibility for the lack of results falls on the athlete not the program.

The easiest, and therefore the best, way to loose fat is to simply eat less

False. If you do not take in the amount of calories your body needs to recover properly your body will begin to store fat, stop burning fat, and will begin to break down.

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September 22
3:30 PM
Blue & Gray Intrasquad Meet
McCarthy Pool
September 22
5:00 PM
Old Dominion
Norfolk, Va.

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September 22
8:00 PM
Creighton
Omaha, Neb.

Live Stats
Video
September 22
All Day
Battle at Beantown
Boston, Mass.
September 22
TBA
Harvard Fall Classic
Boston, Mass.
September 22
TBA
Joe Hunt Memorial
Annapolis, Md.
September 23
1:00 PM
Columbia
New York, N.Y.

Live Stats
Watch: Ivy League Network
September 23
4:00 PM
DePaul
Chicago, Ill.
September 23
TBA
Harvard Fall Classic
Boston, Mass.
September 23
All Day
MAISA Womens Singlehanded Championships
Annapolis, Md.
September 23
All Day
Laser Qualifier
Annapolis, Md.
September 23
TBA
Joe Hunt Memorial
Annapolis, Md.
September 23
All Day
South Qualifier
Norfolk, Va.
September 23
All Day
St. Marys Intersectional
St. Mary's City, Md.
September 24
1:00 PM
St. Johns
Shaw Field

BEDN
Watch
September 24
1:00 PM
Providence
Providence, R.I.

BEDN
GameTracker
September 24
1:00 PM
Longwood
Farmville, Va.

Live Stats
Watch
September 24
All Day
St. Marys Intersectional
St. Mary's City, Md.
September 24
All Day
Head of the Potomac HW/LW
Washington, D.C.

More Info
September 24
All Day
Boston College Intercollegiate
Blue Hill Country Club, Boston Mass.
September 24
TBA
Harvard Fall Classic
Boston, Mass.
September 24
All Day
South Qualifier
Norfolk, Va.
September 24
All Day
Laser Qualifier
Annapolis, Md.
September 24
TBA
Joe Hunt Memorial
Annapolis, Md.
September 24
All Day
MAISA Womens Singlehanded Championships
Annapolis, Md.
September 25
All Day
The Patriot Invitational George Mason
The Chantilly National Golf Club - Chantilly, Va.
September 25
All Day
Boston College Intercollegiate
Blue Hill Country Club, Boston, Mass.
September 26
All Day
The Patriot Invitational George Mason
The Chantilly National Golf Club - Chantilly, Va.
September 28
4:00 PM
DePaul
Chicago, Ill.

BEDN
Watch
September 29
2:00 PM
Temple
Cooper Field
September 29
5:00 PM
Potomac Relays diving
McCarthy Pool
September 29
5:00 PM
Potomac Relays swimming
Washington, D.C. (American University)
September 29
6:00 PM
Butler
McDonough Arena
September 29
All Day
Paul Short Run
Bethlehem, Pa.
September 29
All Day
Paul Short Run
Bethlehem, Pa.
September 30
2:00 PM
Harvard
RFK Stadium
September 30
1:00 PM
Marquette
Shaw Field

BEDN
Watch
September 30
1:00 PM
Delaware/St. Francis Pa.
Newark, Del.
September 30
6:00 PM
Xavier
McDonough Arena
September 30
All Day
MAISA Match Race Championships
Annapolis, Md.
September 30
All Day
Princeton Invitational
Springdale Golf Club, Princeton, N.J.
September 30
All Day
Tom Curtis Regatta
Washington, D.C.
October 1
1:00 PM
Seton Hall
Shaw Field
October 1
1:00 PM
LIU Brooklyn
Cooper Field
October 1
All Day
MAISA Match Race Championships
Annapolis, Md.
October 1
All Day
Princeton Invitational
Springdale Golf Club, Princeton, N.J.
October 1
All Day
Tom Curtis Regatta
Washington, D.C.
October 4
7:00 PM
Seton Hall
South Orange, N.J.
October 5
3:00 PM
Creighton
Shaw Field

BEDN
Watch
October 6
3:00 PM
Butler
Shaw Field

BEDN
Watch
October 6
2:00 PM
Liberty
Cooper Field
October 7
1:00 PM
Princeton
Princeton, N.J.
October 7
6:00 PM
Villanova
McDonough Arena
October 7
All Day
Navy Fall Womens Intersectional
Annapolis, Md.
October 7
All Day
MAISA Mens Singlehanded Championships
Kings Point, N.Y.
October 7
All Day
Offshore Regatta
Larchmont, N.Y.
October 8
1:00 PM
Villanova
Villanova, Pa.
October 8
All Day
Navy Fall Womens Intersectional
Annapolis, Md.
October 8
All Day
The Gridiron Classic Notre Dame
The Warren Golf Course - South Bend, Ind.
October 8
All Day
Offshore Regatta
Larchmont, N.Y.
October 8
All Day
Occoquan Challenge LW only
Fairfax Station, Va.
October 8
All Day
MAISA Mens Singlehanded Championships
Kings Point, N.Y.
October 9
1:00 PM
Duke
Shaw Field

HoyasLive
Watch
October 9
All Day
The Gridiron Classic Notre Dame
The Warren Golf Course - South Bend, Ind.
October 10
11:30 AM
Keio University
Cooper Field
October 10
All Day
Edean Ihlandfeldt Invite
Sahalee Country Club, Seattle, Wash.
October 11
7:00 PM
St. Johns
Queens, N.Y.
October 11
All Day
Edean Ihlandfeldt Invite
Sahalee Country Club, Seattle, Wash.
October 12
TBA
ITA Regionals
Blacksburg, Va.
October 13
7:30 PM
Villanova
Talen Energy Stadium (Chester, Pa.)
October 13
6:00 PM
Providence
Providence, R.I.
October 13
All Day
Wisconsin Invitational
Madison, Wis.
October 13
TBA
ITA Regionals
Blacksburg, Va.
October 14
12:30 PM
Lehigh
Bethlehem, Pa.
October 14
10:00 AM
Louisville
Sparks, Md.
October 14
11:00 AM
Johns Hopkins
Sparks, Md.
October 14
1:00 PM
Towson
McCarthy Pool
October 14
1:00 PM
Boston University
Sparks, Md.
October 14
2:00 PM
DePaul
McDonough Arena
October 14
TBA
ITA Regionals
Blacksburg, Va.
October 14
All Day
Yale Womens Intersectional
New Haven, Conn.
October 14
All Day
Pre-National Meet
Louisville, Ky.
October 14
All Day
Luce Regatta
Ithaca, N.Y.
October 14
All Day
Navy Fall Coed Intersectional
Annapolis, Md.
October 15
1:00 PM
Providence
Providence, R.I.

BEDN
Watch
October 15
1:00 PM
Lehigh
Bethlehem, Pa.
October 15
2:00 PM
Marquette
McDonough Arena
October 15
All Day
Navy Fall Coed Intersectional
Annapolis, Md.
October 15
All Day
Luce Regatta
Ithaca, N.Y.
October 15
TBA
ITA Regionals
Blacksburg, Va.
October 15
All Day
Yale Womens Intersectional
New Haven, Conn.
October 16
All Day
The Georgetown Intercollegiate
Four Streams, Beallsville, Md.
October 17
7:00 PM
Maryland
College Park, Md.
October 17
All Day
The Georgetown Intercollegiate
Four Streams, Beallsville, Md.
October 19
3:00 PM
Marquette
Shaw Field

BEDN
Watch
October 19
TBA
ITA Regionals
Lynchburg, Va.
October 20
7:00 PM
Navy
Cooper Field
October 20
TBA
ITA Regionals
Lynchburg, Va.
October 21
2:00 PM
Fordham Family Weekend
Cooper Field
October 21
1:00 PM
Seton Hall
Shaw Field

BEDN
Watch
October 21
12:00 PM
Uconn
Storrs, Conn.
October 21
7:00 PM
Villanova
Villanova, Pa.
October 21
All Day
MAISA Womens Championships
Bronx, N.Y.
October 21
All Day
Head of the Charles HW/LW
Boston, Mass.
October 21
TBA
ITA Regionals
Lynchburg, Va.
October 21
All Day
Kings Point Dinghy Open
Kings Point, N.Y.
October 22
1:00 PM
Butler
Indianapolis, Ind.

BEDN
Watch
October 22
9:30 AM
Richmond
Cooper Field
October 22
11:30 AM
Elon
Cooper Field
October 22
12:00 PM
Sacred Heart
Fairfield, Conn.
October 22
2:30 PM
Virginia Tech
Cooper Field
October 22
TBA
ITA Regionals
Lynchburg, Va.
October 22
All Day
MAISA Womens Championships
Bronx, N.Y.
October 22
All Day
Kings Point Dinghy Open
Kings Point, N.Y.
October 22
All Day
The ODU/OBX Intercollegiate Old Dominion
Kilmarlic Golf Club - Powells Point, N.C.
October 23
All Day
The ODU/OBX Intercollegiate Old Dominion
Kilmarlic Golf Club - Powells Point, N.C.
October 24
All Day
The ODU/OBX Intercollegiate Old Dominion
Kilmarlic Golf Club - Powells Point, N.C.
October 25
2:00 PM
Providence
Shaw Field

BEDN
Watch
October 26
2:00 PM
Xavier
Shaw Field

BEDN
Watch
October 27
2:00 PM
Villanova
Cooper Field
October 27
7:00 PM
Xavier
Cincinnati, Ohio
October 28
1:00 PM
Holy Cross
Worcester, Mass.
October 28
7:00 PM
St. Johns
Queens, N.Y.

BEDN
Watch
October 28
11:00 AM
James Madison
Cooper Field
October 28
11:00 AM
Davidson
Davidson, N.C.
October 28
1:00 PM
Maryland
Cooper Field
October 28
3:00 PM
Stony Brook
Cooper Field
October 28
All Day
Head of the Schuylkill LW only
Philadelphia, Pa.
October 28
All Day
BIG EAST Championships
Kenosha, Wis.
October 28
All Day
BIG EAST Championships
Kenosha, Wis.
October 28
All Day
War Memorial Regatta
Geneva, N.Y.
October 29
1:00 PM
La Salle
Cooper Field
October 29
2:00 PM
Butler
Indianapolis, Ind.
October 29
All Day
War Memorial Regatta
Geneva, N.Y.
October 29
All Day
Princeton Chase HW/LW
Princeton, N.J.
October 30
All Day
USF Intercollegiate
TPC Tampa, Tampa, Fla.
October 31
All Day
USF Intercollegiate
TPC Tampa, Tampa, Fla.
November 1
2:00 PM
Creighton
Shaw Field

BEDN
Watch
November 3
4:00 PM
Rutgers/Pittsburgh/Seton Hall/Villanova
New Brunswick, N.J.
November 3
6:00 PM
St. Johns
McDonough Arena
November 3
TBA
Jack Kramer Invitational
Palos Verdes, Calif.
November 3
TBA
Jack Kramer Invitational
Palos Verdes, Calif.
November 3
All Day
ICSA Mens and Womens Singlehanded National Championships
Tampa, Fla.
November 4
2:00 PM
Lafayette Homecoming
Cooper Field
November 4
10:00 AM
Rutgers/Pittsburgh/Seton Hall/Villanova
New Brunswick, N.J.
November 4
6:00 PM
Seton Hall
McDonough Arena
November 4
TBA
Jack Kramer Invitational
Palos Verdes, Calif.
November 4
All Day
ICSA Mens and Womens Singlehanded National Championships
Tampa, Fla.
November 4
All Day
Head of the Occoquan HW/LW
Fairfax Station, Va.
November 4
TBA
Jack Kramer Invitational
Palos Verdes, Calif.
November 5
All Day
ICSA Mens and Womens Singlehanded National Championships
Tampa, Fla.
November 5
TBA
Jack Kramer Invitational
Palos Verdes, Calif.
November 5
TBA
Jack Kramer Invitational
Palos Verdes, Calif.
November 10
6:00 PM
Marquette
Milwuakee, Wis.
November 10
All Day
NCAA Mid-Atlantic Region Championships
Bethlehem, Pa.
November 10
All Day
NCAA Mid-Atlantic Region Championships
Bethlehem, Pa.
November 11
12:00 PM
Bucknell
Lewisburg, Pa.
November 11
All Day
Coed Atlantic Coast Championships
Bronx, N.Y.
November 11
All Day
ICSA Match Racing National Championships
Charleston, S.C.
November 11
All Day
Womens Atlantic Coast Championships
New London, Conn.
November 12
12:00 PM
Jacksonville
Capital One Arena

FSN
TBD
November 12
2:00 PM
DePaul
Chicago, Ill.
November 12
All Day
ICSA Match Racing National Championships
Charleston, S.C.
November 12
All Day
Coed Atlantic Coast Championships
Bronx, N.Y.
November 12
All Day
Womens Atlantic Coast Championships
New London, Conn.
November 14
7:00 PM
Howard
McDonough Arena
November 15
7:00 PM
Mount St. Marys
Capital One Arena

FS2
TBD
November 16
7:00 PM
Loyola Maryland
Baltimore, Md.
November 17
10:00 AM
Bucknell Invite
Lewisburg, Pa.
November 17
6:00 PM
Providence
McDonough Arena

BEDN
November 18
1:00 PM
Colgate Senior Day
Cooper Field
November 18
12:00 PM
UMES
Capital One Arena

FSN
TBD
November 18
10:00 AM
Bucknell Invite
Lewisburg, Pa.
November 18
6:00 PM
Creighton
McDonough Arena
November 18
All Day
IC4A Championships
New York, N.Y.
November 18
All Day
NCAA Championships
Louisville, Ky.
November 18
All Day
NCAA Championships
Louisville, Ky.
November 18
All Day
ECAC Championships
New York, N.Y.
November 19
2:00 PM
George Washington
Washington, D.C.
November 19
10:00 AM
Bucknell Invite
Lewisburg, Pa.
November 24
7:30 PM
Auburn
Nashville, Tenn.
November 25
TBA
Richmond
Richmond, Va.

TBD
TBD
November 25
7:30 PM
Chattanooga
Nashville, Tenn.
November 26
2:00 PM
Northwestern
Nashville, Tenn.
November 28
8:30 PM
Maine
Capital One Arena

TBD
TBD
November 29
7:00 PM
Florida International
McDonough Arena
December 3
6:30 PM
Coppin State
Capital One Arena

FS1
TBD
December 7
8:30 PM
Howard
Capital One Arena

FS1
TBD
December 7
7:00 PM
Minnesota
McDonough Arena
December 9
2:30 PM
North Carolina A&T
Capital One Arena

FS2
TBD
December 10
2:00 PM
North Carolina State
Raleigh, N.C.
December 16
12:30 PM
Syracuse
Capital One Arena

CBS
TBD
December 20
7:00 PM
North Texas
Capital One Arena

FS2
TBD
December 21
6:00 PM
VCU
Richmond, Va.