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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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November 17
M: 2nd; W: 2nd
Bucknell Invite
Lewisburg, Pa.
RECAP

Live Scoring
November 17
L, 3-2
Providence
McDonough Arena
RECAP

BEDN
November 18
1:00 PM
Colgate Senior Day
Cooper Field

Watch: Patriot League Network
November 18
W, 83-0
UMES
Capital One Arena
RECAP

FSN
99.1 WNEW-FM
November 18
10:00 AM
Bucknell Invite
Lewisburg, Pa.

Live Scoring
November 18
6:00 PM
Creighton
McDonough Arena
November 18
All Day
IC4A Championships
New York, N.Y.
November 18
Individual Results
NCAA Championships
Louisville, Ky.
RECAP
November 18
Individual Results
NCAA Championships
Louisville, Ky.
RECAP
November 18
All Day
ECAC Championships
New York, N.Y.
November 19
2:00 PM
George Washington
Washington, D.C.
November 19
1:00 PM
SMU
Shaw Field
November 19
10:00 AM
Bucknell Invite
Lewisburg, Pa.

Live Scoring
November 24
8:30 PM
Auburn
Nashville, Tenn.
November 25
6:00 PM
Richmond
Richmond, Va.

TBD
99.1 WNEW-FM
November 25
8:30 PM
Chattanooga
Nashville, Tenn.
November 26
3:00 PM
Northwestern
Nashville, Tenn.
November 28
8:30 PM
Maine
Capital One Arena

FS1
99.1 WNEW-FM
November 29
7:00 PM
Florida International
McDonough Arena
December 3
6:30 PM
Coppin State
Capital One Arena

FS1
106.7 WJFK-FM
December 7
8:30 PM
Howard
Capital One Arena

FS1
106.7 WJFK-FM
December 7
7:00 PM
Minnesota
McDonough Arena
December 9
2:30 PM
North Carolina A&T
Capital One Arena

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

CBS
106.7 WJFK-FM
December 20
7:00 PM
North Texas
Capital One Arena

FS2
106.7 WJFK-FM
December 21
6:00 PM
VCU
Richmond, Va.
December 23
12:00 PM
Alabama A&M
Capital One Arena

FS1
106.7 WJFK-FM
December 27
6:30 PM
Butler
Capital One Arena

FS1
99.1 WNEW-FM
December 28
7:00 PM
Providence
Providence, R.I.

BEDN
Watch
December 30
4:30 PM
Marquette
Milwaukee, Wis.

FS1
106.7 WJFK-FM
December 30
2:00 PM
Creighton
Omaha, Neb.

BEDN
January 2
9:00 PM
DePaul
Chicago, Ill.

FS1
99.1 WNEW-FM
January 2
2:00 PM
Xavier
McDonough Arena

BEDN
January 5
7:00 PM
Butler
McDonough Arena

BEDN
January 6
12:00 PM
Creighton
Capital One Arena

FSN
99.1 WNEW-FM
January 6
All Day
Rose Bowl Regatta
Los Angeles, Calif.
January 7
All Day
Rose Bowl Regatta
Los Angeles, Calif.
January 9
6:30 PM
St. Johns
New York, N.Y.

FS1
99.1 WNEW-FM
January 10
7:00 PM
Villanova
McDonough Arena

BEDN
Watch
January 12
7:00 PM
St. Johns
Queens, N.Y.

BEDN
January 13
12:00 PM
Seton Hall
Newark, N.J.

FS1
106.7 WJFK-FM
January 13
1:00 PM
American/George Washington
Washington, D.C. (American University)
January 14
1:00 PM
Seton Hall
South Orange, N.J.

BEDN
January 17
6:30 PM
Villanova
Capital One Arena

FS1
106.7 WJFK-FM
January 19
7:00 PM
Marquette
McDonough Arena

BEDN
Watch
January 19
TBA
VCU 41
Richmond, Va.
January 20
12:00 PM
St. Johns
Capital One Arena

FS1
99.1 WNEW-FM
January 20
1:00 PM
Drexel
McCarthy Pool
January 20
TBA
VCU 41
Richmond, Va.
January 21
2:00 PM
Depaul
McDonough Arena

CBSsn
January 24
8:30 PM
DePaul
Capital One Arena

FS1
106.7 WJFK-FM
January 26
7:00 PM
Butler
Indianapolis, Ind.

BEDN
January 27
8:00 PM
Creighton
Omaha, Neb.

CBSSN
99.1 WNEW-FM
January 28
2:00 PM
Xavier
Cincinnati, Ohio

FS2
February 2
6:00 PM
Drexel
Philadelphia, Pa.
February 3
6:00 PM
Xavier
Cincinnati, Ohio

CBSSN
99.1 WNEW-FM
February 3
1:00 PM
Villanova
Villanova, Pa.

BEDN
Watch
February 3
2:00 PM
Seton Hall/Providence
Berkeley (N.J.) Aquatic Club
February 4
TBA
Penn
Philadelphia, Pa.
February 4
TBA
Temple
Washington, D.C.
February 6
8:30 PM
Providence
Providence, R.I.

FS1
99.1 WNEW-FM
February 9
7:00 PM
Seton Hall
McDonough Arena

BEDN
February 9
TBA
Monmouth N.J.
Washington, D.C.
February 10
4:00 PM
Seton Hall
Capital One Arena

CBSSN
106.7 WJFK-FM
February 11
2:00 PM
St. Johns
McDonough Arena

BEDN
February 13
6:30 PM
Butler
Indianapolis, Ind.

CBSSN
99.1 WNEW-FM
February 13
12:00 PM
Towson
Arlington, Va.
February 16
8:00 PM
Depaul
Chicago, Ill.

BEDN
Watch
February 16
4:00 PM
Wake Forest
Winston-Salem, N.C.