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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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December 2
L, 1-0
USC
Avaya Stadium (San Jose, Calif.)
RECAP

ESPNU
December 2
Day 1
Bucknell Invitational
Lewisburg, Pa.
RECAP

Live Results
Prelims Results | Finals Results
December 3
All Day
Navy Invitational
Annapolis, Md.
December 3
All Day
Bucknell Invitational
Lewisburg, Pa.

Live Results
December 4
1:30 PM
Elon
Verizon Center

FS1
106.7 FM
December 4
2:00 PM
Delaware
Newark, Del.
December 4
All Day
Bucknell Invitational
Lewisburg, Pa.

Live Results
December 8
7:00 PM
George Mason
McDonough Arena
December 9
All Day
Hoosier Open
Bloomington, Ind.
December 9
All Day
Hoosier Open
Bloomington, Ind.
December 10
2:00 PM
La Salle
Miami, Fla.

ESPN2
106.7 FM
December 11
2:00 PM
Alabama
McDonough Arena
December 17
12:00 PM
Syracuse
Syracuse, N.Y.

ESPN
106.7 FM
December 22
6:30 PM
UNC Greensboro
Verizon Center

FS1
106.7 FM
December 28
8:30 PM
Marquette
Milwaukee, Wis.

FS1
99.1 FM
December 28
2:00 PM
DePaul
McDonough Arena

BEDN
Watch
December 30
2:00 PM
Marquette
McDonough Arena

MASN2/BEDN
Watch
December 31
11:00 AM
Xavier
Verizon Center

FS1
99.1 FM
December 31
All Day
Rose Bowl Regatta
Los Angeles, Calif.
January 1
All Day
Rose Bowl Regatta
Los Angeles, Calif.
January 4
7:00 PM
Providence
Providence, R.I.

CBSsn
99.1 FM
January 4
7:00 PM
Villanova
Villanova, Pa.

BEDN
Watch
January 6
TBA
Pepperdine women only
Malibu, Calif.
January 7
12:00 PM
Butler
Verizon Center

FOX
99.1 FM
January 8
2:05 PM
Creighton
Omaha, Neb.

BEDN
Watch
January 9
6:30 PM
St. Johns
Verizon Center

FS1
106.7 FM
January 10
7:00 PM
Providence
Providence, R.I.

BEDN
Watch
January 13
7:00 PM
St. Johns
McDonough Arena

FS1
January 13
5:00 PM
George Washington/Bowling Green
Washington, D.C. (GW)
January 14
12:00 PM
UConn
Verizon Center

FOX
99.1 FM
January 14
1:00 PM
American
McCarthy Pool
January 14
All Day
Nittany Lion Challenge
State College, Pa.
January 14
All Day
Nittany Lion Challenge
State College, Pa.
January 15
2:00 PM
Seton Hall
McDonough Arena

BEDN
Watch
January 16
9:00 PM
Providence
Verizon Center

FS1
106.7 FM
January 16
1:00 PM
Rider
McCarthy Pool
January 20
8:00 PM
Xavier
Cincinnati, Ohio

FS1
January 20
All Day
NY Gotham Cup
Staten Island, N.Y.
January 20
All Day
NY Gotham Cup
Staten Island, N.Y.
January 21
1:00 PM
Drexel
Philadelphia, Pa.
January 22
2:00 PM
Xavier
Cincinnati, Ohio

CBS
106.7 FM
January 22
1:00 PM
Butler
Indianapolis, Ind.

BEDN
Watch
January 25
7:00 PM
Creighton
Verizon Center

FSN
106.7 FM
January 27
1:00 PM
Drexel
Philadelphia, Pa.
January 27
5:30 PM
Drexel
Philadelphia, Pa.
January 27
All Day
Penn State National Open
State College, Pa.
January 27
All Day
Penn State National Open
State College, Pa.
January 28
8:00 PM
Butler
Indianapolis, Ind.

CBSsn
106.7 FM
January 28
1:00 PM
Villanova
McDonough Arena

BEDN
January 28
All Day
Penn State National Open
State College, Pa.
January 28
All Day
Penn State National Open
State College, Pa.
January 28
TBA
Penn
Philadelphia, Pa.
January 31
9:00 PM
DePaul
Rosemont, Ill.

FS1
106.7 FM
February 3
12:00 PM
Providence
McDonough Arena

BEDN
February 3
All Day
Armory Invitational
New York, N.Y.
February 3
All Day
Armory Invitational
New York, N.Y.
February 4
12:00 PM
Seton Hall
Verizon Center

FS1
106.7 FM
February 4
All Day
USA Jr. Cross Country Championships
Bend, Ore.
February 4
TBA
Boston College
Chestnut Hill, Mass.
February 4
All Day
USA Jr. Cross Country Championships
Bend, Ore.
February 4
All Day
Armory Invitational
New York, N.Y.
February 4
All Day
Scarlet & White Invitational
Boston, Mass.
February 4
All Day
Scarlet & White Invitational
Boston, Mass.
February 4
All Day
Armory Invitational
New York, N.Y.
February 5
1:00 PM
Creighton
McDonough Arena

BEDN
February 5
TBA
Harvard
Boston, Mass.
February 7
7:00 PM
Villanova
Villanova, Pa.

FS1
106.7 FM
February 8
TBA
Morgan State
Arlington YMCA
February 10
7:00 PM
Seton Hall
South Orange, N.J.

BEDN
February 10
TBA
Florida International
Miami, Fla.
February 10
11:00 AM
Massachusetts
Washington, D.C.
February 10
All Day
FasTrack National Invitational
Staten Island, N.Y.
February 10
All Day
FasTrack National Invitaitonal
Staten Island, N.Y.
February 10
All Day
Iowa State Classic
Ames, Iowa
February 10
All Day
Iowa State Classic
Ames, Iowa
February 11
12:00 PM
Marquette
Verizon Center

FOX
106.7 FM
February 11
10:00 AM
Providence
Providence, R.I.
February 11
4:00 PM
Monmouth N.J.
Washington, D.C.
February 11
All Day
Liberty Elite Invitational
Lynchburg, Va.
February 11
All Day
Valentine Invitational
Boston, Mass.
February 11
All Day
Liberty Elite Invitational
Lynchburg, Va.
February 11
All Day
Valentine Invitational
Boston, Mass.
February 11
All Day
Iowa State Classic
Ames, Iowa
February 11
All Day
Iowa State Classic
Ames, Iowa
February 12
2:00 PM
St. Johns
Queens, N.Y.

BEDN
February 15
TBA
Temple
Arlington YMCA
February 17
7:00 PM
Butler
McDonough Arena

MASN2/BEDN
February 17
6:00 PM
Davidson
Davidson, N.C.
February 18
2:00 PM
Davidson
Davidson, N.C.
February 18
All Day
Penn State Tune-Up
State College, Pa.
February 18
All Day
Alex Wilson Invitational
Notre Dame, Ind.
February 18
All Day
Penn State Tune-Up
State College, Pa.
February 18
All Day
Alex Wilson Invitational
Notre Dame, Ind.
February 19
3:30 PM
Creighton
Omaha, Neb.

FS1
106.7 FM
February 19
2:00 PM
Xavier
McDonough Arena

BEDN
February 19
1:00 PM
Davidson
Davidson, N.C.
February 22
7:00 PM
DePaul
Verizon Center

CBSsn
106.7 FM
February 22
3:00 PM
Coppin State
Baltimore, Md.
February 22
11:00 AM
Morgan State
Arlington YMCA
February 23
All Day
Day 1
Long Island, N.Y.
February 23
All Day
BIG EAST Championships
Staten Island, N.Y.
February 24
8:00 PM
Marquette
Milwaukee, Wis.

BEDN
February 24
4:00 PM
USC Upstate
Spartanburg, S.C.
February 24
12:00 PM
George Washington
Washington, D.C.
February 24
All Day
BIG EAST Championships
Staten Island, N.Y.
February 24
All Day
Day 2
Long Island, N.Y.
February 24
All Day
BIG EAST Championships
Staten Island, N.Y.
February 25
12:00 PM
St. Johns
New York, N.Y.

FSN
106.7 FM
February 25
2:00 PM
Wofford
Spartanburg, S.C.
February 25
All Day
Kiawah Spring Invitational
Kiawah Island, Sc.
February 25
All Day
Day 3
Long Island, N.Y.
February 25
All Day
BIG EAST Championships
Staten Island, N.Y.
February 26
1:00 PM
DePaul
Chicago, Ill.

FS1
February 26
12:00 PM
Dayton
Spartanburg, S.C.
February 26
All Day
Day 4
Long Island, N.Y.
February 26
All Day
Kiawah Spring Invitational
Kiawah Island, Sc.
February 27
All Day
Kiawah Spring Invitational
Kiawah Island, Sc.
February 28
6:30 PM
Seton Hall
Newark, N.J.

FS1
106.7 FM
February 28
2:00 PM
Navy
Annapolis, Md.
February 28
All Day
Kiawah Spring Invitational
Kiawah Island, Sc.
March 1
2:30 PM
George Washington
Arlington, Va.
March 3
2:30 PM
Chicago State
Port Charlotte, Fla.