Facilities | Coaching & Staff | Iron Hoyas | Nutrition | Video  | Internships
Hours of Operation | Camps, Clinics & Community  | Strength Home
 

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.

More Headlines
Top Videos
Schedules
DOWNLOAD SCHEDULE: Add to calendar
Friday, Sept 5
Sport Opponent Time Coverage
Men's Soccer Harvard 4:00 PM GameTracker Watch
Women's Soccer at Virginia Tech 7:00 PM
Women's Volleyball vs Cleveland State 4:00 PM
Saturday, Sept 6
Sport Opponent Time Coverage
Football at Dayton 1:00 PM Listen
Women's Volleyball vs Colgate 10:30 AM
Women's Volleyball at Penn 7:30 PM
Men's Golf at The U.S. Naval Academy Invite All Day
Sunday, Sept 7
Sport Opponent Time Coverage
Men's Soccer Wisconsin 1:00 PM GameTracker Watch
Women's Soccer vs Wake Forest 11:30 AM
Field Hockey Lock Haven 12:00 PM Watch
Men's Golf at The U.S. Naval Academy Invite All Day
Tuesday, Sept 9
Sport Opponent Time Coverage
Women's Volleyball Liberty 7:00 PM GameTracker Watch
Thursday, Sept 11
Sport Opponent Time Coverage
Men's Soccer VCU 4:00 PM GameTracker Watch
Friday, Sept 12
Sport Opponent Time Coverage
Women's Soccer at West Virginia 7:00 PM
Women's Volleyball at Hampton University 6:00 PM
Saturday, Sept 13
Sport Opponent Time Coverage
Football at Marist 6:00 PM Listen
Women's Volleyball vs Presbyterian 10:00 AM
Field Hockey at Holy Cross 12:00 PM
Men's Cross Country; Track & Field vs Harry Groves Spiked Shoe Invitational All Day
Women's Cross Country; Track & Field at Harry Groves Spiked Shoe Invitational All Day
Sunday, Sept 14
Sport Opponent Time Coverage
Men's Soccer UC Irvine 1:00 PM GameTracker Watch
Women's Soccer George Washington 4:00 PM GameTracker Watch
Field Hockey at Brown 12:00 PM
Women's Golf at William and Mary Invitational All Day
Monday, Sept 15
Sport Opponent Time Coverage
Women's Golf at William and Mary Invitational All Day
Tuesday, Sept 16
Sport Opponent Time Coverage
Women's Volleyball at George Washington 7:00 PM
Women's Golf at William and Mary Invitational All Day
Wednesday, Sept 17
Sport Opponent Time Coverage
Men's Soccer at Princeton 7:00 PM ESPNU
Friday, Sept 19
Sport Opponent Time Coverage
Women's Volleyball vs UCLA 7:00 PM
Saturday, Sept 20
Sport Opponent Time Coverage
Football Brown 12:00 PM GameTracker Watch
Women's Volleyball at Cal State Fullerton 3:30 PM
Field Hockey Longwood 6:00 PM Watch
Women's Volleyball vs Yale 7:00 PM
Sunday, Sept 21
Sport Opponent Time Coverage
Men's Soccer William & Mary 4:00 PM GameTracker Watch
Women's Soccer Duquesne 1:00 PM GameTracker Watch
Field Hockey Lehigh 12:00 PM Watch
Tuesday, Sept 23
Sport Opponent Time Coverage
Women's Volleyball Creighton 7:00 PM GameTracker Watch
Thursday, Sept 25
Sport Opponent Time Coverage
Women's Soccer at DePaul 3:00 PM GameTracker Watch
Friday, Sept 26
Sport Opponent Time Coverage
Field Hockey at Siena 2:00 PM GameTracker
Women's Volleyball Xavier 7:00 PM GameTracker Watch
Men's Cross Country; Track & Field at Boston University Invitational All Day
Women's Cross Country; Track & Field at Boston University Invitational All Day
Saturday, Sept 27
Sport Opponent Time Coverage
Football at Colgate 1:00 PM Listen
Men's Soccer at Butler 5:30 PM
Women's Golf vs Golfweek Conference Challenge All Day
Sunday, Sept 28
Sport Opponent Time Coverage
Women's Soccer at Xavier 1:00 PM GameTracker Watch
Field Hockey at Columbia 1:00 PM
Women's Volleyball Butler 2:00 PM GameTracker Watch
Women's Golf vs Golfweek Conference Challenge All Day
Monday, Sept 29
Sport Opponent Time Coverage
Men's Golf at The Shoal Creek Invitational (UAB) All Day
Women's Golf vs Golfweek Conference Challenge All Day
Tuesday, Sept 30
Sport Opponent Time Coverage
Men's Soccer at Maryland 7:00 PM
Men's Golf at The Shoal Creek Invitational (UAB) All Day
Thursday, Oct 2
Sport Opponent Time Coverage
Women's Soccer Butler 3:00 PM GameTracker Watch
Women's Golf at Nittany Lion Invitational All Day
Friday, Oct 3
Sport Opponent Time Coverage
Women's Volleyball at Marquette 8:00 PM
Women's Cross Country; Track & Field at Paul Short Invitational All Day
Men's Cross Country; Track & Field at Paul Short Invitational All Day
Women's Golf at Nittany Lion Invitational All Day
Saturday, Oct 4
Sport Opponent Time Coverage
Football Harvard 12:00 PM GameTracker Watch
Men's Soccer Marquette 1:00 PM GameTracker Watch
Field Hockey at Connecticut 12:00 PM
Swimming & Diving at Delaware 1:00 PM
Women's Volleyball at Depaul 8:00 PM
Women's Golf at Nittany Lion Invitational All Day
Sunday, Oct 5
Sport Opponent Time Coverage
Women's Soccer Providence 1:00 PM GameTracker Watch
Monday, Oct 6
Sport Opponent Time Coverage
Men's Golf at The Firestone Invitational (Akron) All Day
Tuesday, Oct 7
Sport Opponent Time Coverage
Men's Golf at The Firestone Invitational (Akron) All Day
Friday, Oct 10
Sport Opponent Time Coverage
Women's Volleyball at Villanova 7:00 PM
Women's Golf vs Ron Moore Women's Intercollegiate All Day
Saturday, Oct 11
Sport Opponent Time Coverage
Football at Lafayette 3:30 PM Listen
Men's Soccer at DePaul 1:00 PM Watch
Field Hockey Providence 12:00 PM Watch
Swimming & Diving at Towson (William & Mary) 1:00 PM
Women's Volleyball at Seton Hall 7:00 PM
Men's Golf at The Big Five Invitational (Temple) All Day
Women's Golf vs Ron Moore Women's Intercollegiate All Day
Sunday, Oct 12
Sport Opponent Time Coverage
Women's Soccer Marquette 1:00 PM GameTracker Watch
Field Hockey Saint Joseph's 12:00 PM Watch
Men's Golf at The Big Five Invitational (Temple) All Day
Women's Golf vs Ron Moore Women's Intercollegiate All Day
Wednesday, Oct 15
Sport Opponent Time Coverage
Men's Soccer Providence 3:00 PM GameTracker Watch
Thursday, Oct 16
Sport Opponent Time Coverage
Women's Soccer at St. John's 7:00 PM
Friday, Oct 17
Sport Opponent Time Coverage
Women's Volleyball Providence 12:00 PM GameTracker Watch
Swimming & Diving at Princeton 3:30 PM
Field Hockey at Villanova 7:00 PM
Saturday, Oct 18
Sport Opponent Time Coverage
Men's Soccer at Seton Hall 1:00 PM Watch
Men's Cross Country; Track & Field vs Pre-NCAA Meet All Day
Women's Cross Country; Track & Field vs Pre-NCAA Meet All Day
Sunday, Oct 19
Sport Opponent Time Coverage
Women's Soccer at Creighton 2:00 PM
Field Hockey Colgate 1:00 PM Watch
Women's Volleyball St. John's 2:00 PM GameTracker Watch
Monday, Oct 20
Sport Opponent Time Coverage
Swimming & Diving Gardner-Webb 3:30 PM
Men's Golf The Georgetown Intercollegiate All Day
Tuesday, Oct 21
Sport Opponent Time Coverage
Men's Golf The Georgetown Intercollegiate All Day
Friday, Oct 24
Sport Opponent Time Coverage
Field Hockey Temple 1:00 PM Watch
Women's Volleyball Depaul 8:00 PM GameTracker Watch
Saturday, Oct 25
Sport Opponent Time Coverage
Football Bucknell 2:00 PM GameTracker Watch
Men's Soccer at Creighton 8:00 PM
Women's Golf at Lady Blue Hen Invitational All Day
Sunday, Oct 26
Sport Opponent Time Coverage
Women's Soccer Villanova 1:00 PM GameTracker Watch
Women's Golf at Lady Blue Hen Invitational All Day
Tuesday, Oct 28
Sport Opponent Time Coverage
Field Hockey at Liberty 4:00 PM
Wednesday, Oct 29
Sport Opponent Time Coverage
Men's Soccer Xavier 2:00 PM GameTracker Watch
Friday, Oct 31
Sport Opponent Time Coverage
Women's Soccer at Seton Hall 7:00 PM Watch
Field Hockey Old Dominion 1:00 PM Watch
Men's Cross Country; Track & Field vs BIG EAST Championships All Day
Women's Cross Country; Track & Field vs BIG EAST Championships All Day
Saturday, Nov 1
Sport Opponent Time Coverage
Football Lehigh 12:00 PM GameTracker
Men's Soccer St. John's 1:00 PM GameTracker Watch
Online Stores & Tickets
HOYAS
Official Store
Vivid Seats
Gameday Live

Follow us! @GeorgetownHoyas