Who Are You? Know Yourself Beyond your Athleticism

By Kate Bennett, PsyD

I recently came across Brad Ludden’s interview “Every Athlete Dies Two Deaths.” A short film with a great message: Identify why sport makes you happy and find other ways to plug into that passion outside of sport. For Brad, it is adventure. He needs adventure in his life to feel fulfilled and found numerous other outlets for that desire as his professional kayaking career came to a close. While Brad’s title went from professional to former professional athlete, his sense of self remained strong.

What is it about sport that makes you thrive? How does sport bring you alive? Certainly, athletes are competitive by nature and likely have some drive to win. However, simply wanting to win does not counterbalance the sacrifice it takes to be your best in sport. Athleticism becomes a part of your identity because it satisfies a need and, hopefully, coincides with your personal values.

Knowing yourself and why you participate in sport, knowing what makes you show up on the hardest of training days, is a crucial element of developing a healthy athletic identity. Because, one day when your time in sport at the highest level is over, knowing who you are as a person and your core values will be critical in transitioning out of sport gracefully.

Athletes who leave competition successfully, who create new lives beyond their prime, have a healthy sense of self. They find new avenues for supporting their core values and engaging in their passions. These individuals may continue to be involved in sport but are comfortable in different roles (i.e. being a coach, physiotherapist, media relations manager, mechanic, team director, etc.).

Identifying as an athlete is fantastic: It serves as a solid foundation for healthy identity development and empowerment. The question becomes, when your athleticism fades and the days draw near to the end of your career, who are you then? Get to know yourself as a person. Develop athletic goals that support your personal values. Understand how you integrate your values into sport. How are they reflected in your athleticism?

While every athlete may die two deaths, that first death has the potential to be a graceful transition versus a depressing episode. Know who you are as an athlete and a person. Explore what makes you happy and be curious about your passion in sport. Awareness allows you to develop a strong sense of self, a healthy identity, and most importantly, a happy life.   

Ask yourself: When that “first death” arrives (because it inevitably will), who will I become? And, more importantly, what else will satisfy me? What do I have to look forward to?

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Note: In addition to Brad’s passion for adventure, he is also a strong advocate for young adult cancer survivors and founded First Descents, a fantastic resource for young people reinventing their lives as cancer survivors.

Debunking Common Sport Nutrition Myths

By Corrie Van Horne, RDN

Elevate Nutrition

As an athlete do you find yourself sifting through sports nutrition information wondering what you can believe and trust to be true? I am continually amazed by the amount of food and nutrition related myths out there, and the constant bombardment of nutrition related messages that most of us find ourselves on the receiving end of. In this fast paced, consumer-driven culture it can be difficult to know fact from fiction. Let’s take a look at some common myths related to sports nutrition.

Myth #1: Supplements are better than food

You know the guy at the gym with the veins popping out of his neck, arms, and forehead? The one touting the latest powdered substance he is using to bulk up? The first myth that I would like to debunk is that supplements are better than food – or rather, that they are going to have some sort of magical effect on training and performance. Unfortunately, supplements are often pushed as being better than food in the sports nutrition world in terms of how they will improve performance in sport. However, research shows that a diet rich in the six essential nutrients: carbohydrates, protein, fat, vitamins, minerals, and water can enhance performance as effectively, or even more so than expensive supplements. Our bodies are designed to ingest nutrients from food and then utilize those nutrients for fuel. It is important to know that simply eating a well balanced diet will properly fuel your body for whatever your fitness or performance related goals are. Really, it is just a matter of doing some research to find out what the right balance of nutrients is for your specific sport, and then figuring out how to get those nutrients from food.

Myth #2: Low carbohydrate diets are optimal for athletes

Do you paleo? Have you had “too many” carbs today?  A common trend for athletes (and the general populous) these days is low carb diets. When it comes to being an athlete this trend should be ignored. Carbohydrates or glucose, what carbohydrates are broken down into in the body, are our number one fuel source for athletic performance. When an athlete is concerned about performance level and consistently improving training, carbohydrates are the most important nutrient. Carbohydrates provide the fuel our bodies need to train and perform. If you struggle with fatigue or sluggishness during training, the fix may be as simple as adding more pasta, rice, bread, fruit, or dairy to your diet. As an athlete, it is crucial that we eat carbohydrates consistently and frequently throughout the day, everyday. Carbohydrates provide the necessary fuel to allow us to train at our max which results in better performance overall.

Myth #3: Water adequately re-hydrates our bodies

Do you sweat a lot during training and performance? The last myth I’d like to cover is that water is adequate for rehydration after exercise. If you sweat a lot during exercise or training, then water alone is not adequate for rehydration. When we sweat, not only do we lose water, but we also lose sodium and other electrolytes. You'll likely need extra sodium along with your fluids during training bouts lasting longer than 60 minutes, and with rehydration following a training session or competition. The easiest way to make sure you’re getting enough water and electrolytes is to have small amounts of a sports drink throughout training or competition lasting longer than an hour. The added benefit to having sports drink is that you’re also getting a little carbohydrate to replenish those fuel stores as you burn through them. It is also important to rehydrate and refuel following training with water and some salty food.  

I could write all day about sports nutrition related myths – but the three I covered are some of the most common and crucial as they relate to training and performance. As an athlete, it is important to make sure you are getting the right information. For more information on sports nutrition go to www.scandpg.org or contact a local sports registered dietitian nutritionist, who can help you debunk myths and optimize your nutrition.

My First Bike Race: The Little 500

By Kate Bennett, PsyD

After not having set foot on Indiana University’s campus for several years, I was overjoyed to discover that the Little 500 bicycle race is now televised. While the movie “Breaking Away” creates a sense of nostalgia, nothing quite does the Little 500 justice like watching the actual race unfold.

Crash after crash reminded me not only of the gnarly conditions (experienced cyclists battling first time racers on a cinder track with platform pedals and coaster breaks) but of my very first bike race: the Little 500. It is interesting to reflect on how my cycling career got started. Innocently, I talked my dad into getting me a bike because 1) it seemed like a good way to exercise, 2) cycling was common on campus, and 3) I thought it would help with my shin splints. At the time, I was completely unaware of what a “chamois” was and certainly did not understand that padded spandex works best when going commando. That summer I rode around my neighborhood on a bike two sizes too large wearing Umbros and sneakers.

Little did I know that, when I returned to campus with my first road bike the following year, I would be recruited to my sorority’s Little 500 team. I definitely did not anticipate that my first bike race would lead to my first crash three laps in nor did I imagine my derriere being center page of the Bloomington Herald as my feet catapulted over my head. The only indicator that it was, indeed, my chamois flying sky high was my sneaker, which was angled just right for identification. Needless to say, I was sore from head to toe that next day but that did not stop me from sharing the photo with every person I knew at the men’s race. Riding in the Little 500 was equivalent to being a student-athlete on campus. It was something to be proud of and shared regardless of how one’s team finished.

Looking back, I find it curious that I fell into the sport with no agenda other than to ride and continued to race despite that crash. As it turned out, I was pretty good on the bike and, with a bit of hard work and determination, I became quite accomplished throughout my racing career. However, the thing that got me riding in the first place is the very same thing that leads me to ride now: The freedom and joy of being out on my bike. Whether I am riding single track or pavement, I experience life in its purest sense. I ride my bike in pursuit of freedom, joy, and peace. Certainly, as an athlete, I love to push myself and nothing quite beats the adrenalin rush of a great race; however, I return to my bike after intervals, crashes, and disappointments, often times with heavy legs, knowing that tranquility is only a few pedal strokes away. Turn by turn, I pedal my bike knowing that joy will soon overcome my heart and mind. For me, riding my bike is not a chore, rather it is one of life's simplest pleasures.

How does sport bring you joy?