Princeton Tiger Performance

BIG BASS, 1st catch of the season! Second up, Crappie twins with husbands twin!

We had to call in a special guest to make sure Women’s Water Polo CRUSHED their last official lift of the semester and remind them of the first rule of holiday lifting: NO LIFT, NO GIFT!

Each year student-athletes participate in an annual Toys For Tots Toy Drive, displayed proudly on our t-shirts, to benefit children in our area and bring them some extra holiday cheer this season. We are so proud of the efforts of these athletes to put others before themselves, and for BEING A TIGER!

TIGERS!

Focus on the right nutrition priorities for maximal progress! Maximal gains are combined using all aspects of our checklist, but the MAJORITY of our progress will be made from sticking to the priorities on the left. Without having a plan deeply rooted in those, the protocols on the right will provide minimal, if any, positive outcomes to your plan.

Time Management: Dealing with the stressors of the day to make time for proper fueling, hydration, and recovery techniques to adapt to your training.

Energy Balance: Consuming a balance of your macronutrients to ensure optimal caloric intake. No type of nutritional protocols will help account for overall poor energy/calorie balance.

Recovery: Prioritize sleep and rest between training to optimize recovery and manage hormone levels. No modalities will ever beat good old fashioned sleep!

Hydration: Continuous hydration throughout the day is the name of the game!

Adherence: Jumping from plan to plan is a recipe to spin around in a circle without going anywhere. Trust your program and let the GAINS come!

Celebrate Dr. King’s remarkable legacy by remembering and honoring these words in service to others, empowering individuals, and building bridges through hard work and compassion.

Achieve. Serve. Lead.

TIGERS!

🚨 DORM ROOM SNACKS 🚨

Tigers! With our return to campus and our quarantine period beginning, here is a graphic of some of the Performance Staff’s recommendations for different options to stock your dorm rooms.

TIGERS!

🚨 SUPPLEMENT SAFETY 🚨

Last week we talked about some recommendations about supplements if you are considering using them. This week we follow up with how do identify a supplement and how do identify some potential red flags if you were considering buying a product.

Swipe 👉 for some key points in how to identify a supplement and how to find red flags in your supplements ingredients list.

As always for more information on what supplements are Certified For Sport, consult with your Performance Staff, Sports RD, and website listed below!

https://www.nsfwsport.com/certified-products/

TIGERS!

Hope you and your families all had a happy and healthy holiday! With the New Year coming up, this time of year always starts with promises of “new beginnings” and changes or additions to routines. One of the most frequent asked questions is always:

🚨 SUPPLEMENT SAFETY 🚨

Swipe 👉 for some major points about this popular subject. Remember the most important rule of supplementation: YOU CAN’T OUT-SUPPLEMENT A BAD DIET!
After that, the second most important rule lies on the second slide. Supplements MUST be Third Party/NSF certified. Don’t jeopardize your eligibility because of a flashy label or second-hand information. For information on what supplements are Certified For Sport, consult with your Performance Staff, Sports RD, and website listed below!

https://www.nsfwsport.com/certified-products/

TIGERS!

🚨 FUELING DURING FINALS 🚨
With the last few days of Finals ahead, The Sports Performance Staff wants to remind you all to stay the course, keep to your routines, and keep those brain gains comin!!!

Swipe 👉 for some tips and reminders on things to prioritize and to avoid, successfull snacking while studying, and how to fuel great sleep!

GOOD LUCK TIGERS!

TIGERS!

🚨 FUELING DURING FINALS 🚨
Dean’s Date and The First Week of Finals are here. It’s been a challenging semester, especially adapting to a virtual model, but you have all worked so hard to get to this point! Let’s start this week strong and crush those exams! The Sports Performance Staff knows you will all do great things, and here are some lifestyle + nutrition tips to help fuel you through the week!

🐅 Stress/Time Management: Manage your stressors accordingly to what needs to be prioritized throughout the week. It helps to write a list out and cross off an item when you complete it!
🐅 Sleep Routines: Stick and prioritize A healthy sleep routine throughout times of high stress. We know during exam time it can appeal to sacrifice sleep to get extra studying done but you could be hurting your brains‘s ability to retain the information!
🐅 Fuel Great Sleep: fueling with a balanced diet of macro nutrients and prioritizing certain food types closer to sleep can help fuel great sleep.

Manage your time, sleep well, and fuel for success! GOOD LUCK TIGERS!

TIGERS!

With Reading Period and Exams coming up the Performance Staff would like to wish you all luck and give you some information that will help you guys CRUSH your exams. Today’s infographic is one that we like just as much some of you: ☕️ ☕️ coffee.

Coffee and more importantly caffeine can definitely help give us that boost when we are lagging, but it’s equally as important to know your joe!

🐅 Caffeine is a regulated substance by the NCAA and consuming too high of a quantity can lead to a positive drug test!
🐅 Approximately 200mg is the sweet spot to provide both physical and mental performance benefits.
🐅 The “Jitters” or caffeine intoxication occur around the 300mg mark.
🐅 Caffeine has a half-life of about 4 hours which can impact your body’s ability to fall asleep and remain asleep.
🐅 Product variety and type will effect the quantity of caffeine so make sure you KNOW YOUR JOE!