Injury Prevention: Nutrition

When you think of injury prevention you probably think about stretching, strength training and overall good conditioning. But did you ever consider that proper nutrition intake can also help in the prevention of injuries? Probably not.  

“What you eat and drink can affect your injury risk. Protein, for example, is a must for muscle repair. Calcium helps protect bones from fractures. Dehydrated muscles are more susceptible to strains and tears. Even if you’re running (or active) to lose weight, you need enough calories to fuel your (body). Adding workouts and subtracting too many calories can put you in an energy deficit, making you feel fatigued and off-kilter, which could trip you up…” on the field. 

(Runner’s World Magazine, March 2005)

Athletes should eat 1 to 4 hours prior to a workout so that their body has the fuel it needs to endure tough training, or a game, without giving them cramps or making them sick because they ate too much too close to a workout. It’s also good for athlete’s (and it varies from person to person) to eat during exercise if the exercise lasts longer than an hour. But the focus for eating during exercise is on Carbohydrates. 

After a workout, practices or a game it’s time to focus on eating for recovery. Again, carbohydrates are a big deal for athletes. Carbs Carbs Carbs! Eat em’ up! And 30min. after a practice (essentially once you get home) eat a mixed meal with adequate carbs, protein and fat. For example, if dinner isn’t ready yet, have a glass of chocolate milk, and egg and perhaps a couple slices of toast. That will help you get the immediate nutrition your body is needing, AND it won’t mess up your appetite for dinner. I mean, when I was in High School, I could devour a few pieces of toast and then some and still have quite an appetite for dinner.

Part of the reason is, that as a teenager, (most of you) are still developing and your body will probably be needing more nutrients than the average female adult, PLUS your activity level is higher as an athlete. But keep in mind, everyone is different. When you start to feel full, or even before you feel full, stop eating. Listen to your body, and if need be wait a bit and have a quick snack later (Like bananas! Which have potassium, and potassium helps to prevent leg cramps i.e. charlie horses. Ouch!). Small (healthy) snacking throughout the day helps boost your metabolism. Which is Good! 

The key to nutrition as well, is not only eating right, but being able to listen to your body and the que’s your body gives you. It will let you know what it needs, and how much it needs if you train it, and then listen to it. This may take a bit of practice to become in tune with the needs of your body, but trust me, if you stop eating before you feel “full” and if you focus on what you are actually putting into your body, and how you feel afterwards, it will come. 

For example: After you eat that burger and fries from the fast food chain do you feel like a million bucks? Or do you feel lagging somehow. Perhaps greasy, slow or even gross? Everyone has different descriptive words they would use on how they feel, but I think that we can all agree that you feel significantly different from when you eat properly versus when you eat sloppily. And how you eat will GREATLY affect how you perform as an athlete. 

Also, remember to Hydrate! Adequate hydration is a great way to prevent injuries as well. The best way to hydrate for athletes is with water and sports drinks! Sports drinks contain electrolytes to give you the extra boost you need. Another great option is coconut water. You have to get a little used to it at first (at least I did) but it is an amazing hydration option for your body as well. 

Remember ladies, eating healthy doesn't mean you have to drop ALL sugar or chocolate or whatever, right now! Just start taking small steps towards healthy eating habits such as: change that soda into a sports drink. Eat a smaller portion of desert after dinner. Snack on fruit or veggies during the day instead of chips and candies. Pick even just one bad eating habit you have and focus on that. Don't try to overwhelm yourself with a goal you can't yet achieve. Start small with something you CAN do. Then DO IT!

 (Photos of the BSU Rugby team Spring 2012)

Most Valuable Player's 2014

VARSITY MVP 2014:
SONNY MANYGREYHORSES

Position(s) Played: Prop and Number 8
Year in School: Grade 12
Years playing Rugby: 3
Favourite Food: Subway!
Favourite Subject: Social Studies
Hobbies: Writing
Favourite Quote:"You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy." -Arthur Ashe

Sonny prides herself in being the Most Aggressive Senior Varsity Rugby Player. Her Role model is Sonny Bill Williams because "I want to play rugby like him someday." What do you Love about Rugby? 
Tackling and winning rucks.
Why did you join Rugby? 
I joined Rugby because it looked like a tough sport. You tackle, ruck and have fun!
What is the most exciting part of a game for you? 
When one of my teammates breaks through the opposing teams line and scores a try. 
When you mess up on the field, what positive self-talk do you give yourself to get back in the game? 
I shake it off and tell myself to get the next tackle or win the next ruck, like making up for the mistake.
What would you tell a girl down on herself in a game? 
I would congratulate her on the smart choices she does in the game and tell her the team needs her, just say positive things to try and lift her up. 
What motivates you to work hard in practices? 
I think working hard in practices improves your performance in a game. I always want to do better so I work hard in practice to play my best in a game.
What advice would you give to girls coming out to play next year? 
Work hard, don't give up and practice how you would play in a game. 
Who inspired you to do well, or had a positive affect on you? 
Anything the coaches or another teammate says to me about how well I played or what I did that helped the team advance in a game is something that always has a positive effect on me and motivates me to try harder and play even better.

JV MVP 2014:
SERENA NORTON

Position(s) Played: Every Position (except Prop), Primarily Fullback
Year in School: Grade 9
Years playing Rugby: 3 years
Favourite Food: Rice and Chicken
Favourite Subject: Language
Hobbies: Long boarding and listening to Music
Favourite quote: "Everyday is a second chance."

Serena has participated in zones since grade 7, and was asked to try out for team Alberta. Her Role Model is her Dad, "because of how he always expects the best from me, and will always push me to my limits, but still love me unconditionally if i can't do something. I love him with all my heart."

What do you Love about Rugby?

I love the game mostly. I think the rules are interesting, but my ultimate favourite thing is the adrenaline you get before you hit, or tackle somebody. It goes in slow motion for me.

What is the most exciting part of a game for you?

When I kick the ball.

When you mess up on the field, what positive self-talk do you give yourself to get back in the game?

Dr. Clarke told me this, " If you miss a tackle, or screw up, just think.. 14 other girls messed up too." It's so true!

What would you tell a girl down on herself in a game?

Don't worry about it! Prove everyone that you didn't mean to mess up by running harder, or hitting harder.

What motivates you to work hard in practices?

The other girls really motivate me when I'm in practices, but I also motivate myself by thinking, " I'll be stronger, faster, and have more endurance once I'm done this season."

What advice would you give to girls coming out to play next year?

If you wanna play and wanna have a love for this sport, and be ready for killer practices, and fun games and have a chance to bond with some of the best friends you can ever get, then come on over and play. But if that's not for you then its all good still!

Who inspired you to do well, or had a positive affect on you?

Maddy Tailfeathers, Nikki Tondevold, Ashley Freeman and All the coaches really motivated me and pushed me to try my hardest. 

End of Year Social

2014 CARDSTON RUGBY

The 2014 Rugby Season has come to a close. And, like every year, we had an End of Year Social to Award some great girls, and say goodbye to our wonderful Seniors. One of the Rugby Mom's was kind enough to open her home to all of the girls where they roasted hot dogs for dinner and tested out how much weight her 10 year old trampoline could actually hold without ripping. The girls who attended had a great time! Especially when they got the chance to throw water balloons and hose down the coaches.

 How much weight can this trampoline hold without breaking?! And can we wrestle on it while we find out?

 The girls all gathered round to honor those who had outstanding performances this year and received awards.

 Varsity MVP: Sonny ManyGreyHorses Receiving her Award

 Some of the Awards were more humorous than others

 After attacking the coaches with water balloons the girls scatter as the coaches seek revenge.

 Coach James giving the girls a taste of their own medicine after they pummelled the coaches with Water Balloons!

 "Why is it Always me!" Megan Exclaimed, running from the hose spray directed at her.

 Coach Lennard attempting to kink the hose

 Kenzie Twigg, Aurora Fox, Sonny MGH, Miranda Baldwin, Taryn Dillon, Lucy BSH

Every year Coach Lennard draws names of 4 -6 girls that win a ride on an airplane! He's a certified pilot and takes the girls around to see the local sites via the air.

A BIG Thank you to all the Coaches and Parents who volunteered this year and helped to make this season special for all of the girls! Congrats on a great season ladies! See you all next year!

BYU RUGBY: Missy Weaver

"Rugby is a game of heart and grit. Play because you love the game and your team. Have fun, and make memories."

The Rugby Community is almost an "elite" community. Once you've entered it's fold you become part of something special, something that not "everyone" has done. And you connect with people who have somehow been involved in Rugby in a much different way than those who have only played the standard sports. It's difficult to explain, but  the connections you create with those you've just met, immediately grow stronger once you discover that he or she is apart of the Rugby Community. I grew up in Alaska, and was pleased to learn that another girl from my small community there joined the Brigham Young University Girls Rugby Team. Alaska doesn't offer Rugby as a sport in schools, or even during the summers, so to hear that a fellow Alaskan (that I knew) was playing it in University was an exciting surprise. Missy is an amazing all around athlete, and she allowed me to ask her a few questions about her experience with Rugby. Here is her interview with me below:

Missy's Athletic History:

Missy started playing sports in elementary school with club soccer and basketball. In middle school she made her school's soccer, basketball, volleyball, and track teams. Once she got into high school, she really started to focus on volleyball, but still made the varsity teams for basketball, soccer, and volleyball all four years of high school.

Biggest Accomplishments: 

Varsity athlete in 3 separate sports for 4 years.

Basketball: 2nd team all region

Volleyball: 1st team all region 2 years

MVP Southern Region 1 year

All State Team 1 year

Arctic Winter Games 1st place team

4th place state finish

How did you become introduced to Rugby? 

My sophomore year of college (second year), I went to one of my friend's games that played for Utah Valley University. They happened to be playing Brigham Young University, which was the school I was attending. It looked like fun, and BYU had a great team. I talked with one of the girls after the game to see how I might go about trying out. They had me join them at practice since it was just the start of the season. There were probably 6-7 other girls that were just starting out as well, so that made it less intimidating. I made the cut, and by the end of the season I was starting and playing in the Division 1 national tournament. It's kind of surreal thinking about it now. 

Why did you decide to join?

I was planning on playing volleyball in college up in Alaska, where I am from. But when it came time to decide on what school to go to, BYU felt like the right choice. I didn't end up trying out for the volleyball team, but by the time my sophomore year rolled around I knew I needed to do something. The opportunity to play rugby came up, and I snatched it up. 

What was, your greatest fear about the game/joining? 

My greatest fear was not being good at the sport. I know it seems silly, but sports had always come easy for me, and I thought rugby was going to be so different from every other sport that I had played thus far. Thankfully, I was wrong about that. It's a mix between all the previous sports I had played, but also quite unique. 

How would you compare Rugby to your previous sports? 

Rugby is a mix of all the sports that I have previously played. You need good hands and ball handling, like in basketball. Footwork and knowledge of how to kick, like in soccer. Being comfortable in the air (I was a jumper), like in volleyball. Team work is important in every sport, but I think especially in rugby. I was a lock as well as a jumper so I had to trust my teammates without question. I had to trust that they would hold me steady in a lineout. I had to trust that they would keep their form in the scrum. Because in rugby, if those things don't happen, you get hurt. And that level of trust is special and you won't find that outside of the rugby pitch. 

Did your team have any major accomplishments? 

I was lucky enough to play for one of the best teams in the country. The years I played we were ranked 3rd in the nation during the season, won the West Coast Conference, and made it to the Final Four. The last 5 or 6 years BYU has at least made it to the Sweet Sixteen.

I was also able to play with some really great athletes on my team who went on to be All Americans and eventually joined the US National Team. 

What did/do you love about the game? 

Like I said earlier, I loved the trust that comes from being close to your teammates. But I also loved how in control I felt. Rugby builds confidence in your self and your athletic abilities. To an outsider, rugby seems like an out of control sport, a dangerous game to play. But when you master the skills necessary, you can turn something scary and intimidating into a fun and thrilling game. I loved the feeling after a match, even though I was sore, bruised, and felt like I had been run over by a semi truck, I knew that I had just done something I hadn't even considered doing a year previously. 

What would you tell the girl who is unsure about herself/skills? 

It's a little scary going in for a tackle for the first time, or going into a scrum or lineout. But just remember that all of your teammates have been in the exact same position that you have, and so have your coaches. They are all there to help and support you. You'll make mistakes, but honestly, you just have to keep coming to practice and put in the time and effort. And once you have gained confidence in practice, you'll feel that confidence transfer over into your games. 

What would you say to the girl unsure of joining? 

What are you going to lose from trying it out? Honestly, if you are on the fence about joining, go to a practice or two to try it out. You won't regret giving it a try, but you will regret it if you never even step out on to the field. Some of my best memories from college come from my rugby team. 

What motivated you in a game? 

My teammates were always the ones to motivate me on the field. I never wanted to let them down. I didn't want to be the one that let the offensive player break our defensive line. I didn't want to get a turnover because of a knock on. So I always played my heart out for them, because I knew that they were depending on me, just like I was depending on them. It also felt great when you got a good tackle or stole the ball in a line out. Those things were exciting for me and kept me coming back for more. 

(Photo of the Brigham Young University Girls Rugby Team: Photos Courtesy of Missy Weaver)

Self-Talk: Be Positive!

An Excerpt from Ron Chamberlain’s (Ph.D.) book, “READY TO PLAY: mental training for student-athletes,” including a Self-Talk Exercise you can apply in your own life and performances. (Photos are of Coach James playing for BSU Rugby).

Self-talk is the quiet, and in some cases not so quiet, conversations that you have with yourself prior to, during, and after your performances. Self- statements like, “way to go,” “you can do it,” or “you’re an idiot” are examples of self-talk during performances. What you tell yourself directly effects how you feel and perform. Positive self-talk enhances your confidence and improves your ability to perform well. Negative self talk often leads to feelings like doubt, fear, or anxiety which limit your ability to perform up to your true potential. By improving your self-talk, you can stay more focused during practice and competition, motivate yourself to perform better, and experience greater success.

I like to use the following analogy when I teach this skill. Pretend you are teaching a child how to shoot a basketball. You would demonstrate how, explain the important aspects of this skill, and then encourage her to do her best. If she made the shot, you would reinforce what she did well and give genuine praise. “Way to go Jennie, I liked your follow-through!” If she missed, you would encourage her and give her some brief instructional feedback. “It’s ok, bend your knees and focus on your target.” This type of teaching comes natural when we keep the right perspective. however, many performers lose the proper perspective when they critique their own performance. When they do well they seldom praise themselves or minimize their success. They just expect to do well all of the time. “Finally, why couldn’t have I started playing better earlier in the game?” Nevertheless performers tend to be very critical of themselves and their abilities when they do not perform well. They are impatient, negative, and engage in self-talk that lowers their confidence and their belief that they can succeed. “You can’t do anything right, you don’t belong at this level of competition.” Imagine talking to a young performer like you talk to yourself. In many cases, you would take the fun out of performing and ruin the youngsters confidence. The obvious conclusion is to use self-talk that teaches, inspires, motivates, and enables you to believe in yourself and have fun. You can be your greatest fan or your worst enemy. You decide, the choice is yours!

Awareness is often the first step to change. You can only change your self-talk when you can identify what it is you are saying to yourself. Next time you perform, be aware of your internal dialogue with yourself. After the performance, journal how well you performed, level of confidence, and what you said to yourself that impacted your performance in a positive way or negative way. Think of past performances and try to remember your self-talk. Watch yourself on videotape to help recall your emotions and thinking. Have your coach or teammates help you monitor your verbalizations during practice or competition. These are all ways to monitor what you say to yourself.

To change your self-talk you simply need to stop your negative verbalizations and thinking as soon as you notice it happening. Say “stop!,” use a cue word or phrase to help you refocus such as, “be positive,” clear your mind by taking a couple of deep breaths, or replace your negative self-statement, “it’s over, give up” with its positive counterpart “keep fighting, you can do it.” The main point is to stop the negativity, be positive, and perform with a clear mind. Changing your self-talk requires DESIRE on your part to use more positive self-talk, an AWARENESS of your self-statements, and PERSISTENT PRACTICE and effort. 

One final note. Positive self-talk is more than just stroking your ego and helping you to feel happy inside. You are actually programming your mind with each self-statement you make. This programming ultimately impacts how you feel and how you perform. … Your feelings and performance become self-fulfilling prophecies of previous self-statements. Now, I am not saying that one negative self-statement will make you perform poorly. We all make negative self-evaluations occasionally. It is the repetition that causes the biggest problem. The greatest athletes love the pressure situations and participate in athletics for those moments. Their self-talk helps them to rise to the occasion and meet most challenges successfully. Why? Because they have programmed themselves for such success through consistent, positive programming. Positive programming improves the probability athletes will have success. Then, when the successes occur, it becomes easier to be positive, which leads to more success. The cycle become self-perpetuating. 

SELF-TALK EXERCISE:

Directions: Complete this written exercise shortly after a practice or competition. Your assignment is to identify important events that occurred prior to or during your performance, your self-talk about those situations, and the emotional and performance consequences. You will then identify new ways of thinking in the future under similar circumstances and speculate about how the new thinking will lead to better results. I will give you and example to follow.

What happened during my performance?

I missed an important free-throw late in the game.

What did I tell myself about the situation?

“You’re a choker, you blew your opportunity to win the game in regulation.”

What effect did it have on my emotions and performance?

My shooting confidence, especially from the free throw line, suffered during the overtime period. I passed up open shots even when I had good looks at the baskets and missed 3 out of 4 free-throws during overtime. My muscles were tense and I was thinking too much instead of just relaxing and playing the game. The game wasn’t fun, it was stressful. 

What could I do or say differently in the future under similar circumstances?

I could say, “hey, everyone misses a free-throw from time to time.” “I’ll make the next one.” “Just relax and enjoy the game.” “Trust in your ability to shoot the ball well, you are a good shooter.” “I love the pressure situation and will make the other team pay for fouling me.”

How might that improve my emotional state and performance?

I would probably play more relaxed and my confidence would not fluctuate based upon my makes and misses. I would enjoy the game more.