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US Sports Strength and Conditioning: How Much Protein Should You Consume Daily?

Posted by Team Beast

A macronutrient that people tend not to pay much attention to (when they should) is protein. As Americans, we generally have no issue taking in our daily recommended intake of carbohydrates and fats. I mean, after all, those simply taste better than, say, a chicken breast or salmon. But for those who live an active lifestyle and who exercise regularly, the question commonly asked is how much protein do you actually need in order to preserve and build lean muscle mass? 

Why Should You Focus on Protein?

 Before we get into the numbers, it’s important for you to understand WHY we focus so much on protein. First, let me ask you a few questions to make sure we’re on the same page. Are you trying to maintain your weight or even put on muscle? Do you like looking lean and fit, or are you striving to achieve such results from your training and nutrition? What if I told you that I have a secret where you can burn more calories throughout the day – even while at rest? You’d want all those things, right? Well, protein can help you accomplish all of those things. 

It really starts and ends with how much lean muscle mass you have on your body. Protein is the building block of muscles. Yet, you don’t need to be a big bodybuilder or spend hours in the gym in order to see results or the benefits either. Adding even a little bit of lean muscle mass to your frame will help you look leaner, more fit, and can allow you to burn more calories during the day because muscle actually burns calories simply due to the fact that in order for them to function, they need energy and fuel – not to mention how much work goes into repairing broken down muscle fibers from training. 

The bottom line is, our body needs protein to support our lean muscle mass. And ladies, don’t be afraid to hit the weights and strive to add some lean muscle tissue and get stronger – you WON’T look like a man. You (naturally) won’t get big and bulky like your male counterpart because you don’t possess the same amount of testosterone in your body. So, don’t be afraid of the weight room. Be sure to utilize resistance training in your workout program when you hit the gym and push yourself so you can continue progressing and getting stronger. 

As the saying goes, STRONG is the new SEXY. If you want to maintain or build muscle, protein is needed. When we consume protein, it gets broken down during digestion into a usable form – amino acids. These amino acids then help recover and rebuild the broken-down muscle fibers from our workouts. Without protein, your muscles can’t properly recover and prepare for your next intense workout.

 What Sources of Protein Are Best?

 Here’s the great thing… You can pick and choose whatever sources of protein you prefer. Obviously, a whole food variety will be your best option. However, feel free to utilize snacks or treats that contain protein throughout the day as needed. Your body demands high-quality ingredients. 

But when looking for quality whole food protein sources to fill up your daily requirements, you can choose from things like fish, beef, chicken, turkey, and eggs. Animal protein not your thing? There are many plant-based products out there on the market as well for you to choose from. 

Know Your Numbers – And Hit Them

Time to get down to the numbers. There is a drastic difference in the requirements for those who exercise and those who do not. If you exercise regularly or live an active lifestyle, your body is going to demand more from you than someone who was sedentary. For that reason, you need to increase your protein intake. 

Because you exercise regularly and live an active lifestyle, you should strive for a minimum of 0.7 grams of protein per pound of body weight. Personally, what I like to do is strive for as close to 1.0 grams of protein per pound of body weight each day to keep the numbers easy to remember. 

For instance, if I weigh 190 pounds, I want to get around 190 grams of protein per day from my nutrition. I can achieve that number by consuming whole food meals and protein sources as well as filling any gap with things like protein shakes, protein bars, or nutrition bars if needed. 

How do I know when I reached my numbers? It’s simple – assuming you track your calories and macros. If you don’t, how do you even know if you’re on track or not? I like to tell people in this instance, “you don’t know what you don’t know,” and this is the perfect example. You can even apply this to weight loss as well. Most THINK they are eating below their maintenance, but in reality, they aren’t, which is stalling their progress. 

What I would recommend for you to do is download the app “MyFitnessPal” on your smartphone and start tracking your calories and macronutrients to ensure you’re hitting your numbers on a daily basis. Again, 0.7 grams of protein per pound each day should be your minimum. And for the time being (unless you are prepping for some sort of fitness or bodybuilding show), I wouldn’t go any higher than 1 gram of protein per pound of bodyweight. Remember, protein has calories, and if you overeat, you can still add body fat. 

 

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US Sports Basketball: Giannis Antetokounmpo: The NBA vs Eurobasket, a different experience

 

• Author Valeria Rubino

NBA vs. Eurobasket

Two-time MVP Giannis Antetokounmpo describes how different – mentally and physically – the experience of playing in the NBA is from the experience of representing Greece in Eurobasket.

Eurobasket

“I think I have played 5-6 times in FIBA basketball. I feel comfortable,” Giannis said after the Bucks’ win over the Knicks in Madison Square Garden.

“I was still able to help my team go to the final 8. Unfortunately we weren’t able to beat Germany in Germany. They knocked down a lot of shots, I think 18, which is insane in 40-minute games. I wasn’t able to qualify for the final 4, but I think it was a good step in the right direction.” The level of FIBA basketball is growing a lot and the game, according to many players, is more physical than in the NBA.

Representing 11 million Greeks

What’s the meaning of wearing the national team’s jersey?

“The culture is changing. I enjoy playing in FIBA basketball and representing the national team. Wearing that jersey is totally different. Representing 11 million Greeks and another 4 million Greeks outside of Greece is a great feeling and is something that, as long as I am healthy and as long as I can go, I would love to do because it’s a totally different experience,” Antetokounmpo explained.

The NBA

“I try to represent them the best possible way I can. Playing in the NBA, obviously, it’s…bigger bodies, faster, way more talented players, a little bit harder to get things done, but the spacing is so much. You can get to wherever you want to get to. It’s up to you to make things happen, to make plays. Physicality for me, the way I play, is the same. But other people might feel a bit differently about that,” he explained.

The mindset

“We play in a sport I which we are judged for the outcome. Sometimes the ball is not going to go in and you’re the worst. And there’s gonna be times that the ball is going to go in and you’re the best. At the end of the day, I realized that there’s going to be a lot of highs and lows, a lot of wins and a lot of losses. I just try to stay consistent as much as possible to who I am as a person and to my work ethic. What puts me in this position where I am today. I try to work as hard as I can and be disciplined toward the game, hoping to have more good outcomes than bad outcomes.”

Middleton’s return

Giannis also shared his excitement for Khris Middleton’s return. “I am very excited to have Khris back, I miss him. I feel like the last game we played together was game 2 in Chicago. I have definitely missed him. I have played the playoff series without him, the Euro Championship, I played 20 games without Khris. I miss my guy. He makes the game a lot easier for me,” Giannis added, praising his teammate. “He is one of the best players in the league. He is a big part of who we are. He is a big threat out there. One of our best – if not the best closer in our team.”

www.viaggiosport.com

Professional journalist, passionate about travel and sport.

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That Can STOP An Attacker…

It’s scary to see what’s happening to America, isn’t it?

Think about what you see on the news all the time now.

Every single day you hear reports of people being in dangerous situations.

Terrifyingly, it usually happens for the dumbest reasons; like someone getting assaulted for their expensive phone.

For this reason every single person should be prepared to protect themselves.

If you’re not prepared…

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Today's Devotional: God Threw The Book At You!

 

Loving God by the Book

When we commit to time in the Word, our faith deepens and our love grows.

March 29, 2023

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Psalm 119:105-112

No matter how busy life gets, we make time for what’s important to us. And of course, the wisest thing to do is to prioritize the things God values—such as reading His Word.  

Here’s a little exercise that can help you realize there’s time in your day for Scripture. Photocopy the book of Philippians, cut it into sections, and tape it over the columns of your newspaper. All it will take up is three columns. The point is, if we take the time to read our favorite parts of the newspaper or scan the headlines on the internet, we can—in the same amount of time—read the entire book of Philippians. 

So why not start there? Open your Bible to Philippians and ask the Lord to speak to you. As you read, pray over words that the Holy Spirit draws to your attention, and listen for whatever the Lord wants to say to you. 

Praying through a book elevates spiritual life to a new level. You’ll find yourself wanting to progress past an elementary understanding of the faith. What’s more, you’ll increasingly want to be obedient to what you’re reading, because you’ll be falling deeper in love with the book’s Author. 

It’s true that the Lord loves all people and that He adopts believers as His sons and daughters. But even richer blessings await those who keep His commands (John 14:21), because they will understand more about God and His ways.

Bible in One Year: 1 Samuel 17-18

US Sports Football: TCU’s 3-3-5 and facing bigger personnel

• By Keith Grabowski
• 
  

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Offensive trends are becoming clear and one thing is inevitable, you will face bigger personnel

There was much skepticism about a defense designed to stop the spread of the Big 12 being able to handle a punishing Big Ten run game. 

The first play momentarily confirmed that, but at least for the rest of the half, the Frogs were able to neutralize the massive Michigan OL and quickly fit their gaps and force the ball lateral where the Frogs’ speed could take over holding Michigan to short gains or losses.

TCU's defense is built for speed and was able to slow down Michigan's power in the first half.

They were a bend but don’t break defense.  While they gave up 221 yards, they were able to keep Michigan off pace holding them to 73 on the ground.  

Of course, the scoreboard went crazy in the second half.

TCU Head Coach Sonny Dykes was pleased with how his team hung in.  He said, 

“Every time we started to get on our heels a little bit defensively, all of a sudden it’d be a three and out. We get the ball back on offense, score and put a little distance between us and Michigan.”

The Frogs were opportunistic in taking two interceptions back for touchdowns and that arguably was the difference. 

Second half aside, there is a lot to learn from this game and the TCU defense.  With a trend back to bigger personnel on offense, many of the defenses that sprang up to stop the spread are being attacked in different ways.

TCU defensive coordinator Joe Gillespie did some good things throughout the game and as Coach Dykes noted, the Frogs made stops when they were desperately needed.

Maybe “spread defense” is not dead, it just needs to evolve.  The 3-3-5 is still a winning defense on all levels and as all good offenses or defenses are, it intends to maximize the talent available on any roster.

Linebacker coach at Iowa State Tyson Veidt explains why the Cylclones moved to the Odd Stack.  It started with Coach Matt Campbell identifying the best talent that he wanted on the field. Coach Veidt tells the story as well as the benefits they see in playing the defense.

Like Iowa State, it’s probably easier to find the linebacker type than it is to find the bigger, dominating DL.

But what will that look like against big personnel? Iowa State has had to play those types of teams, especially in facing their instate rival Iowa every year.

In this 22-personnel play, the Cyclones use their speed and athleticism against a double-tight I formation to come up with the stop as Coach Veidt illustrates:

As you know, facing big personnel is nothing new to the 3-3-5 defense.

Mike Moon, head coach at Oxnard Pacifica, used the 3-3-5 to help his team to a CIF State Championship in 2019.  He knows exactly what he is looking for in each position as he has certain criteria.  He explains it here:

Coach Moon is also faced with facing 12 personnel. A formation becoming popular as more bigger offensive bodies make their way onto the field is a spread-wing formation.  He explains how they align to defend it from the 3-3-5 here:

Rob Eggerling is the defensive coordinator at Southern Connecticut (NCAA D2) and uses the 3-3-5. He starts the design of his attack by defining a successful play.  He identifies the five elements here:

If you haven’t faced 21 in a while, you certainly need to prepare for it.  More and more teams are going back to these sets even if only in a package.  Here is how Coach Eggerling aligns against a 2-personnel Pro set:

Of course, any defense today has to be prepared to defend 11 Personnel.  A team may present a spread set and then bring the tight end in.  In this example, they play against a shift here and then redeclare their blitz. Coach Gillespie points out that once players declare their assignment, they keep it.  They can redeclare against a shift, but motion does not affect it. This keeps everyone assignment sound:

Looking back at last Saturday's game, there certainly was a lot of bend in the TCU defense.  In a game of this caliber, teams will score and gain yards and come up with big plays.  TCU came up with enough.  They also provided an example of how to utilize athletic players and get them running and using their speed and quickness.

Whether the 3-3-5 is for you starts with understanding your personnel and putting them in positions to utilize their talent successfully.  That is true no matter what defense you run.

We hope you took away some things from this game.  The presentations of these coaches we highlighted can be found in a bundle here - Coaching the Dynamic 3-3-5 Defense.

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US Sports Baseball: Making The Outfield Interesting For Youth Baseball

-Marty Schupak

"Right field, it's easy, you know. You can be awkward, and you can be slow. That's why I'm here in right field. Just watching the dandelions grow."

-Right Field By Peter, Paul & Mary

How true is it that we coaches almost always put our weakest players in the outfield during the season? We may have a good player in center field but left and right field are kind of "get the innings in" positions for part of the team. And for the players, it can get kind of boring. The three biggest threats to baseball are: soccer, lacrosse and boredom in the outfield. Coaches may not be able to make right field as popular as shortstop, but there are certain things we can do to help keep players' heads who reside beyond the infield dirt into the game.

Backing up is huge, and if explained correctly to all the team members, they will realize that the outfield can prevent one, two, or more extra bases if the outfield backs up correctly.

One of the first things I teach my right fielder is if the batter squares into the bunting position, he should immediately get into a position to back-up the throw to the first baseman to field a possible errant throw. Say the batter is a righty and squares to bunt, the pitcher goes into his wind-up, the right fielder will immediately sprints toward the right field foul line. He then sprints forward to first base with his head up. He must see who will be fielding the bunt and then adjust the angle of his back up. The correct angle to back-up is extremely important and I always have one practice before the season starts just on the best angles to back-up the different situations and locations on the field. In this case, if the pitcher fields the bunt, the back-up angle by the right fielder will depend on whether the third baseman or catcher fields the bunt. In youth baseball, I cannot express how important it is that the back-ups don't position themselves too close to the target fielder receiving the baseball. I've seen it time and again that players backing up are too close. The ball will go over the head of the target fielder as well as the back-up. Many times if the back-up is too close, he is screened out by the infielder and loses track of the baseball.

Just as the right fielder backs up on a bunt with no one on base, I have my left fielder back-up the third baseman if a player is on second and tries to steal third base. Like the previous situation, the left fielder must run to the foul line and come in, but not too close. The importance of running to the foul line and not at an angle is to get the backup's shoulders squared as soon as possible toward home plate so he can follow the flight of the baseball. This back-up has saved my team runs and games over the years. Coaches have to practice this and reinforce it in games yelling out and reminding the left fielder, "Tim, if the baserunner tries to steal third base, you have to back up up the throw. Remember not to come in too close."

The center fielder must be involved backing up when a player tries to steal second base. Like the two previous examples, it is even more important here that he does not come in too close. With the shortstop covering the base and the second baseman backing him up, now there are two possibilities of being screened out of the play. lay. The center fielder has to really give enough space so he is able to follow and react to the baseball.

When there is a force out at second, my left and right fielder must back up according to who throws the baseball. If there is a player on first base and there is a grounder to the shortstop with the second baseman covering the base, the right fielder must move in quickly and position himself at the correct angle in case there is an over throw. If the ground ball is to the second baseman and the shortstop covers the bag, the left fielder now must back up the throw from the second baseman. As you can see, I am not only involving my outfielders in these back up situations, but I am keeping them more involved mentally.

Another situation that occurs is when there is a baserunner on second base and the batter gets into the bunting position, but it is only a fake. A strategy used by coaches when the third baseman rushes in to cover the bunt and if the shortstop doesn't rotate (or "wheel" over) is to have the baserunner on second steal third easily with nobody covering the bag. The defensive coach can keep his third baseman at the base and instruct his pitcher to field the bunts, or he can put on the "wheel", having his shortstop cover third in order to prevent the stolen base. The other option is to have the left fielder sprint up when he sees the batter square and cover third base. This is another situation involving the outfielder more.

In my book, Baseball Coaching: A Guide For The Youth Coach And Parent, I spend a whole sections on rundowns. On rundowns, all the outfielders must move in closer in case of an overthrow. And in some rundown situations, the baseball hits the baserunner's helmet and goes into a crazy direction. Outfielders who are closer rather than further from the action can help in this situation.

With these situations mentioned, it is extremely important to convince youth players that when they are backing up in the outfield, just stopping the baseball and not necessarily catching can be just as effective. Keep reminding your fielders of this, telling them they must always try to keep the baseball in front of them. Like everything else in coaching, it is much better to practice it than just reminding players in the field what to do if the situation comes up. Coaches must also evaluate their talent level and decide how much and how quickly to teach all the back up situations necessary for the outfielders. Remember, it is always better to under coach rather than over coach. The outfield in youth baseball can be boring, but coaches can instill the importance of playing any of the outfield positions and practice getting them more involved in as many plays as possible.

Marty Schupak coached youth sports for 30 years. He is the founder and president of the Youth Sports Club, a group dedicated to improving coaching and youth sports practices. He is the creator of 28 sports instructional videos and 12 books.

https://tballamerica.com/

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