This month we would like to shine the spotlight on FlightTeam member Katrina Rettburg  who is now in her first year at Youngstown State University pursuing a career in the Early Childhood Education.  Katrina has been a member of our affiliate Flight101 Jets Track Club since 2006 and is a two time AAU Track and Field Junior Olympic National Qualifier having placed 6^th in the high jump last year at the national championships held at Drake University in Des Moines IA.     In 2009 she earned All-American status in the high jump and Honorable Mention All-American status in the long jump and 4 x 100m relay. 

While a senior at McKinley High School, in Canton Ohio, she carried 3.4 GPA,  was a member of the track team, cheerleader and is an aspiring model.  Her goal is to someday compete for the U.S.A in the Olympic Games.

Congratulations go out to FlightTeam member Drew Prendergast of Minerva High School for being named to the first team 2009 All - Stark County Football team.

Along with his all county honors "DP" was second team All-Eastern District Division III and  to the All NBC Conference first team.  Last season he had 29 receptions for 243 yards and three touchdowns, 64 carries for 437 yards and six touchdowns, returned one kick for a touchdown, 26 tackles two tackles for loss, and one interception returned for a touchdown.

After being named MVP at the Next Level High School Football Combine this summer, Drew opened the 2010 season with an 81 yard reception for a TD and rushed for 104 yards and 2 TD's in the Lions 35-7 win over Field High School.

One of the best functional training tools on the market today is the BOSU Balance Trainer.  Widely used by professional sports teams, colleges, trainers and fitness enthusiasts, the BOSU is used for a variety of exercises. Workouts can be designed to target the glutes, hips, and thighs, as well as the upper body and core while incorporating a little cardio to get your heart rate up.  Doing exercises on the BOSU Balance Trainer requires you to maintain your center of gravity over a surface that is constantly changing. Just standing on the BOSU is challenging, as your body moves and shifts into and out of balance.  To get workouts and more info contact me at jmurdock@flight101ssd.com

Protein For Exercise And Recovery: Where Do We Stand?

One of the leading researchers on the effects of protein intake on exercise performance, fitness adaptations and recovery is Richard Kreider at Texas A&M University. Kredier has authored a new review of research in his area of expertise summarizing what we know. Here's the abstract of his paper: "Dietary protein is required to promote growth, repair damaged cells and tissue, synthesize hormones, and for a variety of metabolic activities. There are multiple sources of proteins available; however, animal sources of protein contain all essential amino acids and are considered complete sources of protein, whereas plant proteins lack some of the essential amino acids and are therefore classified as incomplete. There is a significant body of evidence to indicate that individuals who are engaged in intense training require more dietary protein than sedentary counterparts (i.e., 1.4-2 g/kg/day). For most individuals, this level of protein intake can be obtained from a regular and varied diet. However, recent evidence indicates that ingesting protein and/or amino acids prior to, during, and/or following exercise can enhance recovery, immune function, and growth and maintenance of lean body mass. Consequently, protein and amino acid supplements can serve as a convenient way to ensure a timely and/or adequate intake for athletes. Finally, adequate intake and appropriate timing of protein ingestion has been shown to be beneficial in multiple exercise modes, including endurance, anaerobic, and strength exercise."  

For years post-exercise nutrition for athletes was all about carbohydrates.  However, within the last 10-15 years leading exercise physiologist have come together to formulate sports nutrition products based on the very latest science and as a result companies like PacificHealth Labs (Accelerade) and now Gatorade (G-series) have developed products that are a combination of carbhydrate and protein formulated to significantly enhance hydration, increase endurance, reduce exercise-related muscle damage and accelerate post-exercise muscle recovery.   

However, for athletes, nothing beats a balanced diet of carbohydrate, protien, fat, vitamins, minerals and fiber in the correct proportions.  Remember sports nutrition supplements are just that supplements - although they may aide in your training they are not intended to replace a proper diet. 

For more information on ways to enhance your sports performance and overall health with proper diet and nutrition products see.