CALGARY GYMNASTICS
CENTRE
T H E
F L IPS ID E
JANUARY, 2015
SAFETY MINUTE
BY KYLE HAPPY
In this Issue
PRESIDENT’S MESSAGE
2
BOARD UPDATE
3
T&T UPDATE
4
WOMEN’S UPDATE
7
MEN’S UPDATE
10
GFA UPDATE
11
SPORTS NUTRITION
12
9
FUNDRAISING UPDATE
16
UPCOMING EVENTS
17
Welcome to 2015! We all want the year ahead to be the best yet, but that's
hard to do if you're feeling under the weather.
One of the biggest health culprits during the New Year are colds and the flu.
According to Health Canada, each year anywhere from 3.4- to 8.6-million
Canadians will come down with the flu, which can have very serious
consequences on our athletes and families at home.
If you are sick – please stay home and get the rest you require!
The downside of the gym:
gym Shared gym equipment is capable of transferring
innumerable bits of bacteria and viral germs! So what can you do to stay
healthy?
-
POINTS OF INTEREST
Keep our kids safe! No parking or
stopping to drop off/pick up in
front of the gym’s main doors.
Please pay attention while driving
in the parking lot.
Cold and flu season is here!
Please keep your athlete home
while they are sick. Remember,
wash your hands!!
Ask Erin Silberg what is new and
exciting in his life! Bells will be
ringing!!
-
Understand that hands are the enemy when it comes to germs. DON’T
touch any equipment and then touch your eyes, mouth or nose.
Athletes should not throw their sweaty and dirty clothes into their gym
bags and leave them until their next trip. Duffel bags are germ
magnets and breed lots of disgusting things you wouldn’t want to
meet up with under a magnifying glass. After a workout; empty, spray
and air out the bag. Wash clothes in hot water.
Sanitize water bottles. Bottles get contaminated quickly.
Wash your hands all the time.
Water is Your Best Friend: Gargling with 250 mL of warm water mixed with
salt does wonders to fight off bacteria.
Watch What You Eat: Research shows that brightly colored vegetables and
fruits can boost your immunity. Eating at least eight servings a day helps
keep the immune system in top form, and prevents it from overreacting,
which is the cause of many immune-related diseases. In addition, when sick,
avoid dairy as it creates excess mucus in the body. And you can't forget good
ol' chicken soup! The cysteine in chicken soup, an amino acid released from
chicken during cooking, is chemically similar to a common bronchitis drug.
Chicken soup thins mucus and eases the symptoms of a stuffed-up nose
and wracking cough.
Stay healthy and stay safe!
Page 2
MESSAGE FROM THE PRESIDENT
ALIXE RYANE
Happy New Year to everyone at Calgary Gymnastics Centre. Best wishes to all parents,
coaches and athletes with the start of 2015. I would like to formally thank the board of
directors for all the hard work they do. We have a big year ahead of us and your efforts do
not go unnoticed. By way of introduction I would like to let everyone know who the board
members are and what current portfolios they are working on.
Name
Portfolio
Alixe Ryane - President
- Compensation review, audit committee, safety, branding and
strategic planning, credit system, nomination committee, policy &
procedure and bylaw review
Ryan Barrett - Treasurer
- Compensation review, audit committee, nomination committee,
branding and strategic planning
Elaine Lam - Secretary
- Safety, credit system, policy and procedure
Michele Pedersen - Director
- Flipside
Dale Soloski – Director
- Member appreciation, credit system, operational fundraising, safety
Nicole Mook – Director
- Operational fundraising, member appreciation
Dan King – Director
- Branding (chair), strategic planning
Heather McGurk – Director
- Ombudsperson, exit interviews, audit committee, policy & procedure
And bylaw review
Brian Gorsline – Director
- Credit system (chair), branding and strategic planning
Brian Taylor – Director
- Branding and strategic planning
Kyle Happy – Director
- Safety (chair), membership surveys, branding and strategic planning
Page 3
BOARD OF DIRECTOR’S UPDATE
A new segment in each Flipside will be the addition of the Board of Director’s Update. Each edition will
highlight the role of board members and what they have been working on for Calgary Gymnastics Centre.
Our board members work tirelessly for the benefit of our athletes, parents, staff and our Calgary
Gymnastics Centre community. Please take the time to acknowledge our board members and thank
them for the time and effort that they give to our club.
Safety Update by Kyle Happy
Safety is the number one priority of Calgary Gymnastics -- nothing is more important. As a new Board
member I've joined Brett MacAulay, Alixe Ryane, Elaine Lam and Dale Soloski to form the gym's safety
committee. Our focus is on promoting a safety culture within the gym; conducting risk assessments and
identifying mitigations; incorporating best-practices, and embedding safety messages throughout our
communication materials.
Parents should be aware that in January a new cell phone policy was rolled out to our staff limiting the
use of cell phones and other communication devices by coaches while on the floor. Inappropriate use of
communication devices at work can cause injuries because they are distracting and may interfere with
proper and safe use of equipment. Coaches are permitted to check devices from time to time while
they’re not coaching, but these must now be kept away from the training floor. From time to time phones
are used to video and provide feedback -- this use is allowed for this purpose only and is not intended to
detract from the spirit of the policy.
Parents should also be aware of the new requirement regarding concussive injuries that occur at or
outside the gym. Any athlete that is diagnosed with a concussion will now be required to provide a
doctors' note of clearance prior to returning to training -- a copy to be provided directly to the athlete's
coach. If you have any questions regarding this requirement, please discuss with your coach.
Until next month, stay healthy and stay safe!
Page 4
TRAMPOLINE & TUMBLING UPDATE
Happy New Year!
Canada Winter Games Trial
Really proud of all our team who competed at the first ever Canada Winter Games Trial, they all made finals, they all did
strong finals! Great job everyone, especially coaches Steve Hauck and Sarah Ames. Personal Best for All.
Jessa Bentz was named first alternate for the girls team , Alex Boucher, Abby McCaig and Chloe Williamson all performed
very well. Mitchel Pedersen competed on the men’s side.
We are looking forward to the competitive season, which is just about to begin for our athletes in February. We have
already this year successfully hosted the second FAST event for Alberta January 11th. It went well overall, special thanks to
all the coach’s parents and judges who helped out with the event. Great Job FAST boys and girls!
The Big News this month is the confirmation of Trampoline and Tumbling National Championships this July 23rd to 27th in
Calgary at the Genesis Centre for Wellness. We will support the organization of this event instead of the Canada Cup event
we have done numerous times over the last 8 years.
Provincials will also be at the Genesis Centre for wellness in Northeast Calgary May 21st to 24th, 2015. A new gymnasium
space was built at this center over the last two years, it is up and running and looks like it should be a great place to host.
(Ask Eran Silberg what is new in his life please!!)
CGC T&T Program Philosophy
Mission Statement
The mission of the CGC Competitive Trampoline & Tumbling Program is to contribute to the development of excellent
people through high performance competitive trampoline and tumbling.
Objectives
Develop Canadian National Team athletes in tumbling, trampoline and DMT.
A team consisting of pre-competitive, developmental, national and international level athletes and coaches who attain
goals through proper planning, determination and a strong work ethic.
Successful T&T Athletes
Have acrobatic talent and enjoy adrenaline.
Have high desire and passion for T&T.
Have committed, supportive and positive parents.
Have the discipline necessary to do the things that will help them to improve physically, mentally, technically, and to control
the things that will hurt them or their chances to improve.
Show dedication and commitment and take responsibility for him/herself for the long term.
Brett MacAulay
Page 5
TRAMPOLINE & TUMBLING UPDATE
CON’T
2015 International Exchange Camp
at Karolyi Camp Houston, Texas
January 8th – 12th, 2015
24 USA Athletes, 8 Danish Athletes and 4 Canadians made up the contingent that traveled to the Karolyi Ranch for this international exchange
camp. The purpose: “To promote, develop, and foster relationships through an international competition, training camp exchange, and
coaches’ education for future elite caliber athletes.”
We were very excited when we learned that Alex Boucher had been invited to Texas to the USA Gymnastics National Team Training Center at
the Karolyi Ranch. It is not every day that an athlete is selected by Gymnastics Canada and invited to a training camp at a U.S. Olympic Training
Site. It is quite an honor and I was very privileged to be the coach that was sent to accompany her. I think that it is a great opportunity to be
introduced to travelling with sport and learning from the best in other countries. I was looking forward to visiting this ranch that I had been told
about briefly by Brett. I understood that there would be accommodations on site, a pool, lots of trampolines and to top it off camels and
peacocks.
I must admit I was a little unprepared for what was to come. It was a very interesting and eye opening experience. There were a lot of very
intelligent and accomplished people to learn from.
Our Flights worked out well. Once at the airport in Houston we were picked up by the hosts, after driving 20 minutes down a dirt rood attempting
to dodge the crater sized pot holes, the bus surprisingly held together and we pulled up to the ranch in one piece. (They have way better pot
holes then CGC.) After unloading the athletes we were told to see what residence and room number they were in and to stay in pairs. Shortly
after dinner was the orientation meeting where the rules and guidelines were very clearly laid out, and expected to be followed no exceptions.
Athletes were told to stay in pairs or more especially when adventuring on the 3000-acre property. They were also asked not to pet the animals,
not to use the pool (Closed too cold) , keep their rooms spotless and if a session started at 8 they were expected to be there at 7:50.
The wonderful thing about the Karolyi Ranch was that the rules were laid out and abided by, but aside from that there was a lot of freedom to go
and do what you wanted. It was really neat to see very healthy meals throughout the day, virtually no electronic distraction (the WIFI and reception was terrible).
The schedule had 3 training sessions per day. There was muscle stability and activation before breakfast, a 2.5hr morning training session and
a 2.5hr afternoon training session. Athletes were in the gym for 6+ hours a day and were expected to be ready and focus the entire time. It was
interesting to see that we are on the right track with the drills and training outlines being quite similar ours. Leading the trampoline training was
Dmitri Poliaroush, who has been trampoline world champion and is a very strict but a very strong teacher.
On top of that they had a physiotherapist and a doctor on site, the doctor also being program coordinator for all of Trampoline and Tumbling
USA. Accompanied by a functional movement type of practitioner that also happened to be the one in charge of muscle stability and activation.
There were a number of accomplished coaches/retired high-level athletes with a wealth of knowledge they were quite willing to share. Overall
this was a great learning environment, very secluded with little distraction, focused on training, the athlete, education and an incredible
opportunity that may be shared with more athletes in the future. The Camp setting was as a great place to train and work, not fancy at all,
however, national team recognition; achievements pictures and plaques were everywhere.
Alex ranked second in the Camp Competition on Trampoline in the 13-14 Girls group, she did 10 doubles in training for first time. This was her
first big away from home experience without any parents and she did great.
Funny things from Alex: "mom, there's no talking with the Russians...'Alex 10 doubles, I said I'd try, NO TRY, DO" Alex in a Russian accent is quite
comical.
"Mom, the German & the other Russian had soft moments...but Stephen made everyone smile by teaching them to split apples..."
"Mom I didn't meet the owners but I'm sure they are chicken farmers, we had fresh chicken everyday. I need a poultry break"
Lastly I would like to thank Gymnastics Canada and our Club for supporting me to attend this event with Alex it was very positive for both of us.
We both improved our knowledge and skills and both made new friends.
Stephen Hauck
Calgary Gymnastics Centre
Page 6
TRAMPOLINE & TUMBLING UPDATE
CON’T
Amiel Soicher takes Flight!
Although I have parted ways with Team CGC, there are little snapshots that I have to remember the
ten years that I have spent training in the Competitive trampoline program. I was approached in mid
September regarding a training program for North Korean style teeterboard--as one would assume I
have never stepped foot on let alone heard of a North Korean teeterboard (or planche, for all of the
French folks). Initially excited, but skeptical; could I pick up this planche business and lock a
contract with one of the many shows in Cirque du Soleil? Without a moment to spare I packed up my
central Calgary apartment, put my necessities into four bags and moved to the International
Headquarters in Montreal.
I arrived on the weekend; it was quiet in the artist's residence. A few greeted me, until Monday which
was full of names, getting lost in the campus and signing endless paperwork. I call it campus
because it is the size of all of the facilities in Winsport combined! The first week was intense; the
timing of the planche is hard to get used to, as you use the opposing partner's downward force to
fling you up. Think of it as a see-saw, but you can jump as high as a trampoline. If you hit the timing
right, it has a primal "wee" feeling when you extend into the air; if you hit the timing wrong, ouch! And
I thought timing was everything on the trampoline!!!
As the weeks became more intense and I was developing the fundamental skills on the planche, I
began to become close with many of the fellow artists at the residence. It reminded me of X-Men
school of mutant talent, where each individual had an obscure gift which they have honed for a
number of years. We all ate dinners together, spent weekends and became fantastic friends. At one
point there were 8 languages spoken and 15 different nationalities under one roof. The most
inspiring part was that everyone was on the same page--we were all at the same spot with the same
goals. Set aside socioeconomic, cultural, social backgrounds, we all worked together, respected and
understood one another. That was one of the coolest things that I have had the chance to be a part
of here.
As the time passed, I was approached with a contract for the show Corteo which is currently touring
Central and South America. I will never forget the conversation I had with the directors. I was pulled
aside informally in an empty studio and was petrified that I was aloof of something that I did wrong.
This was an offer that I had been dreaming to have since I watched my first Cirque du Soleil show
Alegria back when I was Nine years old! Wouldn't ever have imagined that I would be doing
teeterboard in Corteo!
It is important to pay homage to your roots. I owe all of the technique, discipline and years enjoying
my time as a trampolinist to the wonderful coaches that have worked with me. To look back and
enjoy the time spent in the gym, at competitions and establishing some lifelong friends. In growing
up and becoming a circus freak from my trampoline background, it is exceedingly important to enjoy
the process of being part of a wonderful community. Whether you are an athlete, coach, judge,
parent, supporter; the reflection of an encouraging community full of character, athleticism, artistry
and support is a beautiful gift that we can use for future inspiration. Team CGC will always be a part
of my soul. See you on tour, friends!
From the Editor: Good luck Amiel! We love and will miss you!!
Page 7
WOMEN’S PROG RAM UPDATE
Madison Copiak at the Toyota International Gymnastics Cup, Toyko, Japan
Senior national team member Madison Copiak flew with Coach Steve Arkell to Toyko, Japan on December 10th to
compete for Team Canada at the 2014 Toyota International Gymnastics Cup. Madison made us all proud with her
outstanding international performance, earning a silver medal on beam, bronze on uneven bars, and fourth on
floor. After her outstanding performance in Tokyo, Madison was officially named to the Canadian Senior National
team. Congratulations Maddie, great work!
Elite Canada Screening and Canada Winter Games Trials
On Saturday, December 13th and Sunday, December 14th Janna, David, and Kim travelled to Edmonton with
six athletes to compete at Elite Canada Screening and Trials to Canada Winter Games. Canada Winter
Games is a multi-sport event and a government initiative held once every four years, this year it takes place
in Prince George from February 13th to March 4th.
Here are some highlights:
-Charlotte Innes and Sophia King competed in their first ever High Performance Novice screening and did a
great job, placing 3rd and 4th All Around.
- Meaghan Ruttan hit eight of eight events over two days, earning 3rd place all around and a secure spot on
Team Alberta for Canada Winter Games
-Myah Sisson finished as an alternate for Canada Winter Games Team Alberta
-Gillian Fonteyne and Holly Gutsell-Vandermuelen competed with some major skill difficulty upgrades in
their routines
-Madeline McLellan unfortunately injured herself during floor warm-up and was unable to compete. We
wish Maddie a speedy recovery
Page 8
WOMEN’S PROG RAM UPDATE
CON’T
Elite Canada
On January 31st – February 1st national team members Madison Copiak, Sydney Soloski, Meaghan
Ruttan, Goldie Harder, and Sydney Laird will be travelling to Quebec to compete at the 2015 Elite Canada
competition. Congratulations ladies, good luck!
Important Dates in January
Sunday, Jan. 11th – T&T Competition, Dev C No Training, all other groups 2:30-6:00
Saturday, Jan. 17th – Team Alberta Canada Winter Games Staging (Sherwood Park)
Sunday, Jan. 18th – Ivviva Night for Women’s Program “Dreams & Goals” at 5:00pm
Tuesday, Jan. 27th – Dev. A, Dev. B (Viewing Day)
Wednesday, Jan 29th – Dev. A, Dev. B, Dev. C (Viewing Day)
Thursday, Jan. 30th -- High Performance, National, Novice, Pre-Novice, Dev C (Viewing Day)
Friday, Jan 31st – High Performance, National, Novice, Pre-Novice (Viewing Day)
Thursday, Jan. 30th to Sunday Feb. 1 – Elite Canada
Skill Development Plan Testing & New Coaches Education Clinics
Next SDP Testing: Sunday, February 22nd 9:00-12:00 (Dev C, B, A and PN)
Next Coaching Clinic: Sunday, February 22nd 12:30-2:00 (Dev A & PN)
February 22nd will be our next Skill Development test for all Developmental C, B, A, and Pre-Novice
athletes. Testing takes place in lieu of regular training from 9:00-12:00 Athletes are required to wear
their Developmental gymnastics suit, track jacket, and tights.
Immediately following testing our staff will come together as a team and discuss areas needing
improvement and develop proactive solutions on how to improve these weaknesses through an
educational coaching clinic.
Developmental A and Pre-Novice Athletes have been selected to demonstrate for the February 22nd
coaching clinic. The clinic will run after testing from 12:30-2:00, athletes should pack a lunch/snack.
Page 9
WOMEN’S PROG RAM UPDATE
CON’T
Team Wear Update
Developmental Jackets: The jackets are currently being screened and will be available to pick up
shortly.
Competitive leotards are custom made to fit prior to your competitive athlete’s first competition.
Backpacks have arrived, if you recently ordered a Calgary Gym Centre backpack you can pick it up
in the main office.
Important Dates in February
Thursday, Feb. 12 to Saturday, Feb. 21 –Canada Winter Games (Prince George)
Monday, Feb. 16 –Family Day, Modified Training for Competitive Athletes
Monday, Feb. 16 –Family Day, No Training for Developmental Athletes
Sunday, Feb. 22 –SDP Testing 9:00-12:00 & Coach Clinic 12:30-2:00 (Dev. A/PN)
Tuesday, Feb. 24 –Dev. A, Dev. B (Viewing Day)
Wednesday, Feb. 25 –Dev. A, Dev. B, Dev. C (Viewing Day)
Thursday, Feb. 26 –HP, National, Novice, Pre-Novice, Dev. C (Viewing Day)
Friday, Feb. 27th –HP, National, Novice, Pre-Novice (Viewing Day)
Family Day Weekend Holiday Training Schedule
Due to the diversity of school board systems within our program, holiday training changes for
February 12th or 13th will be determined by each groups individual coach.
Sunday, February 15th – Regular Training (All Athletes)
Monday, February 16th – No Training (Developmental Athletes)
Page 10
MEN’S PROGRAM UPDATE
Reminder to all parents that the competitive season is upon us and we will begin to travel. Please
remember to allow for extra travel time to events as weather and other factors can pop up at the last
moment. Remember to have an emergency travel kit in your vehicle during winter months just in case.
This year we will be acknowledging one athlete a month for exceptional work. We will refer to this athlete
as, "athlete of the month". Each month the entire coaching staff will meet to discus every athlete and
update the goals that have been reached.
Athletes recognized to date are October - Toby Cairns, November - Noa Happy, December - Ruslan Mitla.
Events Update
We hosted a high performance training camp in December attended by over 30 athletes and 7 clubs.
Thank you to the entire men's program coaches for their work with this. The feedback from the attending
clubs was very positive.
We are getting ready for our first big event of the year, First Trials to Western's/Nationals in Edmonton
January 23rd-25th.
The following weekend Head Coach Jian Shen and Sam Ito will be travelling to Gatineau Quebec for Elite
Canada.
Good luck to all of our athletes!!!
The big trip this year is in California. We will be competing in Oakland Feb 20/21/22 and then the
following weekend Feb 27th/28th, March 1st in San Jose. We are very excited to see how we stack up
against our American friends.
Second Trials to Western's/Nationals will be hosted at the University of Calgary on March 27th-29th.
Provincial Championships will be held in Lethbridge again this year April 17th-18th.
Western Canadian Championships will be held in Okotoks, April 29th - May 3rd.
National Championships will be in Gatineau Quebec May 19th - 24th
Keep your eye open for upcoming parent seminars, we are working on bringing in a concussion expert in
the near future. Once the details are confirmed we will inform everyone.
If you have any questions please talk to your coach.
Page 11
GYMNASTICS FOR ALL UPDATE
Happy New Year to friends and family near and far from Team CGC!! We are wishing everyone a joyous and
prosperous year to come!
The first week of our GFA Programs began on January 3rd, 2015. We are excited to welcome our new and returning
participants and families to CGC and we have a fantastic session planned for everyone! This winter the GFA
program is excited to be offering MORE gymnastics with 11 fantastic weeks worth of classes.
The end of the Fall Session 2014 was extremely busy for the GFA Program. The day time programs were
entertained by the KinderGym students, showing off their session end display. All participants had the opportunity
to demonstrate their newly acquired skills and parents were busy taking pictures at one of the many photo booth
stations. All school-aged athletes finished off their session with games and the famous handstand competition
before receiving their progress reports.
Hannele Gordon, our new Specialty Camp Coordinator, did an exceptional job at organizing added December
activities. A wide variety of options were available for our families: Daytime camps, Shop & Drop, Acro, Dance plus
Skills & Drills were offered for all age ranges and abilities.
One of the GFA Program highlights and biggest event is the annual Frosty Flip. A wonderful team effort provided all
participants with an outstanding experience. On December 13, 2014 CGC opened its doors to clubs from all over
Alberta to compete at the third annual Frosty Flip. With the leadership of the GFA Director Kayla Bonnell, Team
CGC exceeded all possible expectations in running a first class competition. The feedback from visiting clubs was
outstanding. Comments from athletes, such as: “This is my favourite event of the year” makes it all worthwhile.
The event was on time, something practically unknown to competitive parents, and an overall positive experience
for all involved. Smiles all around from athletes, coaches, parents and Team GFA. Team GFA watched proudly the
performances of our Interclub and Performance Team athletes. The CGC competitors were very well prepared by
their coaches and they showed again the high level of training in our recreational classes!! Congratulation to all
athletes, the entire coaching staff, judges and organizing committee on a job extremely well done.
The GFA team would like to extend congratulations to Erin Lough who welcomed her first child on December 21,
2014 into her family. Lachlan Royal Teare will be joining a Babynastic class in January 2016. We are excited to
meet Erin’s bundle of joy soon!!!
We would also like to welcome Geoff Patterson to the GFA team. Geoff will be supporting our director Kayla Bonnell
who is expecting her first child in March.
Safety First and the Safety Culture at CGC continue to be number one for our GFA staff. The Winter Session has
planned a “Lost Child Procedure”. Get ready for the air horn sound during week three. Team GFA practiced during
their “Good to Great” session at the start of January to reinforce an important emergency procedure.
Page 12
SPORTS NUTRITION
BY CARRIE MULLIN INNES
Dietary Protein for Muscle Development
Many athletes look for strategies to increase their dietary protein intake. Some are interested in
increasing muscle mass while others want to meet the protein demands of their sport. Athletes require
more protein than less active individuals but protein requirements also vary based on age, weight, sport
and body composition goals.
Data from adult studies currently provides the only evidence to estimate the protein demands of young
athletes. The literature is also sparse on the protein requirements of gymnasts. Protein requirements for
power athletes are estimated to range from 1.4 – 1.7 g/day (1) which is similar to the reported protein
intakes of adolescent athletes of ~ 1.2 – 1.6 g/kg (2). Number of training hours and intensity of training
also influence nutrient requirements. Higher intensity and early phases of training require more protein
compared to tapering and lighter phases of training (1,3).
A quantitative limitation exists to how much muscle protein the body can synthesize in response to
protein intake (5). Adult athlete recommendations to increase lean body mass are ~ 2 – 2.4 g protein/kg
body weight as well ensuring sufficient number of calories are consumed. If sufficient number of calories
are not consumed to meet the energy demands of sport as well as growth in young athletes, then muscle
is utilized for energy.
Pattern of Protein Intake
There is evidence that the timing of protein intake rather than total intake is important for maximizing
skeletal muscle response to training. A regular pattern of protein intake promotes protein synthesis and
lean body mass gains. Research has shown that the optimal pattern of protein intake to maximally
stimulate muscle protein synthesis following exercise is approximately 20-25 g of high quality protein
(4,5) or 0.3-0.4 g/kg body weight (6). Protein amounts higher than this do not provide further stimulation.
Nutrition recommendations also support consuming a protein and carbohydrate-rich snack before and
after strength-based training for muscle development (7). Therefore, a meal plan providing regular
amounts of high quality, lean sources of protein is recommended throughout the day.
Page 13
SPORTS NUTRITION
CON’T
Types of Protein
Milk proteins (20 % whey and 80 % casein) have been shown to have superior effects on stimulating
muscle protein synthesis of skeletal muscle compared to soy protein (8). Whey protein is known to be
digested quickly and is therefore useful to consume immediately after exercise to stimulate muscle
protein synthesis while casein and soy are digested more and are more useful during later stages of
recovery (5,9). Research has demonstrated the benefits of providing different protein blends (whey and
soy or whey and casein) to prolong muscle protein synthesis after exercise (5,9). Research has also
shown that consuming milk-based proteins after evening exercise but before sleep increases muscle
protein synthesis during the night due to its slow digestibility (10).
Protein Supplements
Protein supplements are not necessary for building muscle but are often consumed for convenience
purposes. They are not superior to protein-rich whole foods in stimulating muscle growth. They can be
helpful for vegetarians who have difficulty increasing the protein content of their diets. Suggestions for
choosing a protein powder include choosing a trusted brand name and looking for an “Informed Choice”
or “NSF certified for Sports” certification label to reduce the likelihood of banned substances being
present in the product.
Protein Containing Foods
Meats – e.g. beef, lamb, pork
Poultry –e.g. turkey and chicken
Fish and shellfish
Eggs
Dairy –e.g. cheese, cottage cheese, yogurt, milk
Other –e.g. beans, peas, lentils, tofu, soy and soy milk, protein powders, nuts and seeds, nut butters
Nuts, nut butters and seeds contain more dietary fat than protein, and legumes, peas, and lentils contain
more carbohydrates than protein. Milk and soy milk contain more protein than almond milk. However,
these foods serve as protein alternatives for vegetarians and provide variety to all diets.
Page 14
SPORTS NUTRITION
CON’T
Protein Content of Various Food Portions
Food
100 g cooked beef/pork/
lamb
100 g cooked chicken
2 large eggs
Grams (g) of protein
~ 20 g
2 Tbsp peanut butter
100 g Greek yogurt
½ cup cottage cheese
30 g cheese
1 cup milk
6-7 g
8g
15 g
8-9 g
8-9 g
~ 20 g
12 g
Meal and Snack Ideas for Muscle Building
Below is a sample of how dietary protein can be distributed into meals and snacks for muscle building
(protein sources are bolded). Portion sizes will affect the amount of protein in the diet.
Day 1
Day 2
Day 3
Breakfast burrito – made
with
scrambled eggs,
eggs shredded
cheese, veggies in a whole
wheat wrap (can add turkey
bacon)
bacon
Milk
Smoothie made with milk,
Greek yogurt, berries (can
add protein powder)
Toast with peanut butter
Oatmeal mixed with dried
fruit, nuts and sprinkled
with hemp hearts
Milk
Banana
Yogurt parfait – Greek yogurt mixed with berries,
granola and hemp hearts
Greek yogurt drink
Cheese and crackers
Lunch
Leftover spaghetti with
meatballs
Veggies with hummus
Milk
pm snack
Protein bar
Grapes
Sandwich made with leftover chicken, lettuce and
slice of cheese
Milk
Apple
Edamame
Cottage cheese with veggies
and fruit
Pizza bagel made with turkey or ham,
ham tomato sauce,
shredded mozzarella
cheese
Milk
Egg salad sandwich
Caesar salad
Orange
Recovery snack
Dinner
Protein recovery shake
Protein bar
Grilled Chicken
Quinoa
Roasted vegetables
Milk
Baked Salmon
Brown rice
Asparagus
Milk
Bedtime snack
High protein breakfast cereal (e.g. Kashi Go Lean)
with milk
Toast with peanut butter
Milk
Breakfast
am snack (recovery)
Bento box with cut up veggies, fruit,, cheese, crackers,
turkey
Milk to Go Sport™ drink
Chili or Sloppy Joes made
with ground meat
Sprinkled with shredded
cheese
Whole grain bun
Coleslaw
Milk
Banana with peanut butter
Milk
Page 15
SPORTS NUTRITION
CON’T
References:
Lemon, PWR. 1991. Effect of exercise on protein requirements. J Sports Sci. 9:53-70.
Aerenhouts D, Van Cauwenberg J, Poortmans JR et al. 2013. Influence of growth rate on the nitrogen
balance in adolescent sprint athletes. Int J Sport Nutr Exerc Metab. Aug (4):409-17.
Tarnopolsky, M. 2006. Protein and amino acid needs for training and bulking up, pg 95-96. In: Clinical
Sports Nutrition, 3rd edition. McGraw-Hill Australia Pty Ltd, Australia.
Areta J, Burke L, Ross M et al. 2013. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 591(9):2319-2331.
Dideriksen K, Reitelseder S, Holm, L. 2013. Influence of amino acids, dietary protein and physical activity on muscle mass. Nutrients. Mar 5(3)852-876.
Moore, DR, Volterman KA, Obeid J, Offord EA, Timmons BW. 2014. Postexercise protein ingestion increases whole body net protein balance in healthy children. J Appl Physiol. 117(12)1493-501.
Slater, G. 2006. Protein and amino acid needs for training and bulking up, pg 100. In: Clinical Sports
Nutrition, 3rd edition. McGraw-Hill Australia Pty Ltd, Australia.
Philips SM, Hartman JW, Wilkinson SB. 2005. Dietary protein to support anabolism with resistance
exercise in young men. J Am Coll Nutr. Apr 24(2)134S-139S.
Reidy Pt, Walker DK, Dickinson TM et al. 2013. Protein blend ingestion following resistance exercise
promotes human muscle protein synthesis. J Nutr Apr 143(4)410-6.
Res, PT, Groen, B, Pennings B et al. 2012. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc. Aug 44(8)1560-9.
Carrie Mullin Innes, MSc, RD, IOC Dip Sports Nutr
For individual nutrition consulting contact [email protected] or [email protected]
Page 16
FUNDRAISING UPDATE
BY NICOLE MOOK
Thank you to all the volunteers and those who supported the Silent Auction this year. We
had some great donations and generous bids!!! Thanks to you all!
Next up is another club favorite PEROGY sale!!! These delicious perogies are going on sale
JANUARY 24, 2015
As a nonprofit organization we must understand that holding our fundraising events does
many things for our gym club. Our profits build our club, and help better our althletes.
Our emails, and website information build our public awareness. Our volunteers and
gym parent group help to grow our already strong relationships with community
members. Yes at CGC fundraising is important for ALL. We appreciate and are
thankful for your continued support and commitment.
As always we encourage anyone with any NEW ideas for upcoming fundraisers to contact
myself; Nicole Mook. The ladies in the office will ensure any information is passed along to
me. Until the next Flip Side remember, supporting a CGC fundraiser is supporting your
kids.
Page 17
We are on the Web
www.calgarygymcentre.com
As the premier provider of gymnastics instruction in
Calgary, CGC offers programs for all ages and levels,
beginning at 12 months. Our facility houses three
competitive disciplines, as well as adult, recreational,
kindergym and preschool programs. In total, the
centre provides nationally certified instruction to
approximately 2000 non-competitive and 300
competitive athletes each week. Regardless if you are
a recreational athlete looking for a little fun and
fitness, or an international athlete “Going for the
Gold”, the Calgary Gymnastics Centre has it all!
CALGARY GYMNASTICS
CENTRE
179 Canada Olympic Road SW
Calgary, Alberta
T3B 6B7
Phone: 403403-242242-1171
Fax: 403403-202202-6564
If you have any comments, questions or suggestions
for future Newsletters, please email:
Michele Pedersen @ [email protected]
E-mail: [email protected]
UPCOMING COMPETITIONS AND EVENTS
WOMEN’S PR0GRAM
MEN’S PROGRAM
T & T PROGRAM
January 17th
January 23rd–
23rd– 25th
February 1st
Team Alberta Canada
Winter Games Staging
First Trials to Western’s
& Nationals
Exelta Cup/Provincial
Invitational
Sherwood Park, Ab
Edmonton, Ab
Red Deer, Alberta
January 18th
February 2020-22nd
February 66-8th
Ivviva Night
Gold Country Classic
AB Cup #1
Dreams & Goals @ 5pm
Oakland, California
Airborne/Okotoks
Jan 30th—
30th—Feb 1st
February 2727-March 1st
March 21st
Elite Canada
Spirit of the Flame
FAST #4
Quebec
San Jose, California
Altadore
February 22nd
March 2727-29th
March 2727-29th
Skill Development Test
Second Trials
AB Cup #2
Dev C,B,A & Pre-Novice
University of Calgary
Airdrie, Alberta
THANK YOU TO OUR SPONSORS