Sports Science Monthly – July 2016


Welcome back to the fourth installment of Sports Science Monthly. This month we will be taking a closer look at a wide range of recent research on topics ranging from sleep to social media for athletes. The first overview is free. To access the summaries other the remaining topics you need to be a HMMR Plus Member. HMMR Plus is a new offering we have that gives users access to exclusive content like our article archive, webinars, online meet ups, and of course Sports Science Monthly. Therefore sign up now to gain access to Sports Science Monthly and more. To see what Sports Science Monthly is about, our April and May editions are available for free. Read more


What Should We Eat When We Get Injured?

Are you an athlete? Then I’ve got some bad news for you; you’re going to get injured. But you likely knew that already. Estimates of injury rates in sports people vary, but one injury per 100 hours in training or competition is a fairly moderate estimate; anyone doing any sort of training for a length of time will eventually get some sort of injury. Read more

Me in 2008 at 300 pounds.

Throwing and Health Part II: Internal Health

In Throwing and Health Part 1: Joint Injuries, I examined the influence of training as a thrower and some of the implications that would have on joint health. Today I want to talk a little more about health from the internal perspective

On my first day of college I weighed in at 228 pounds (103kg), after the first year I had increased my strength and weight to a great degree. At the end of my freshman year, I weighed in at near 256 pounds (116kg). My diet was simple, better known as the “seafood diet” by those of us on the team . . . “YOU SEE FOOD, YOU EAT IT” was the methodology! Along with all of the food, I consumed extra protein, carbohydrates, creatine monohydrate and glutamine daily. I was on a very similar plan nutritionally as most of the football players at our university. Bigger-Faster-Stronger was also a known motto for what we wanted from training. The late Stefan Fernholm was a legend in throwing and specifically for his speed-power training feats at such a large body weight.
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Yes, that’s really me at 10 years old.

What I’ve Learned Over 15+ Years of Trying to “Eat Healthy”

The Background Story

Yes, that’s really me at 10 years old.

Yes, that’s really me at 10 years old.

Most people don’t know it, but I used to be a chubby kid. Like a 28% body fat, husky-jean wearing chubby kid. I used to be that kid that wore his t-shirt in the pool (like I was fooling anyone…) and a big highlight of my summer was defending my championship in the big splash contest at the local pool. Then, one random day in 7th grade P.E., we had the local performance academy guys bring some weights to our school and as cheesy as it sounds, my life was changed forever. I instantly fell in love with lifting weights and I used this new love of strength training to combat my bad diet for a few years, but it wasn’t until my last couple years in high school that I really dove into nutrition and began to see my body really change. My first day of college football in  August 2004, I weighed in at 204lbs and 7.6% body fat. To this day, I still maintain a body fat between 8-12% at a body weight of 240-250lbs.
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What You Don’t Want to Hear But Should Probably Read: Alcohol and Weight Loss.

Alcohol and weight loss are often enemies, but an occasional drink can have a place in a healthy lifestyle. In fact, many experts note the potential health benefits of consuming a single drink per day, including a reduced risk for high blood pressure. If, however, you are a like the normal young care free adult, when you go out for a drink it usually turns into 1 drink repeated 8-15 times over the course of 5-6 hours.
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Why Sugar Makes You Fat

sugar-addictionIn today’s society people are obsessed with juices, smoothies, fancy coffee drinks, and pretty much anything else sweet. Little do most know the sugar content of these eats and treats will make you fatter than eating something of higher fat content, but containing no sugar such as a steak or burger. One regular spoonful of sugar is equal to approximately 13 grams of sugar. With that being said take a look at the nutrition facts of your favorite Starbucks drink such as the Grande Frappuccino has 59 grams of sugar, or 4.5 spoon fulls of cane sugar.
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Maximizing the Benefits of Greek Yogurt

The yogurt industry has struck gold with the latest “Greek” yogurt trend. Read more

Carb Cycling

I have done carb cycling in the past and liked the results I had, but haven’t been following it as strict as I used to so I decided I would get back on it for something to do. Read more

People search for some interesting things on Google.

My Newest Claim to Fame

People search for some interesting things on Google.

I found out my newest claim to fame this weekend: my website is the second result listed on a Google search for “beer and chocolate diet.” Forget hammer throwing, I think I might write a book about a new fad diet.

It has been two years since I started to invest a lot of time in this website. Before then, I would write training updates once or twice a month to a handful of daily readers. For example I had 88 visitors before August 2009. Last month I had visitors more than 88 countries. It’s not that I’ve become more interesting. Hardly. It’s just that I found something more interesting to write about: others. For some reason, you all find it more interesting when I write about training methods, about the state of the hammer, and about the politics or other aspects of the event.
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A healthy diet doesn't have to exclude a few indulgances. I'd just love to walk into a Swiss bar and see one of these on tap.

The Beer and Chocolate Diet

I did an interview with a small local newspaper on Saturday and it ended with a question that seems to be on the minds of many non-athletes: “Do you have to follow a strict diet?” Nearly every one of my co-workers has asked me the same question as if they assume I have an Excel spreadsheet calculating my daily intake.

This is always a difficult question for me to answer. The honest answer would be no, but I don’t want people to think I don’t care about nutrition. Far from it. I was a fat shot putter in high school before dropping 70 pounds in less than a year. Back then I had a strict diet that I would follow. But that experience taught me a lot about nutrition and since then I haven’t ever needed to count calories or worry about my diet. Instead I tend to follow three simple rules now:
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