Age Gracefully

Bernard Hopkins this past weekend once again made history by maintaining his record as being the oldest boxer to hold a championship by unifying the IBF/WBA light heavyweight championships at 49 years old defeating Beibut Shumenov (30 years old).  It has been remarkable to witness someone at his age flourish in a sport as brutal as boxing.    "I'm special, in a way that is good," Hopkins said. "I don't have to explain special. There is no definition for special. Special speaks for itself. I had a great night. I am a great champion." 

Bernard Hopkins (49), light heavyweight champion

Hopkins is an example of the quality of life and productivity a person can have by adopting a healthy lifestyle.  For over 20 years Hopkins has maintained a very strict diet and consistent workout regiment.  As reported by Bernard Fernandez of the The Philadelphia Inquirer in 2011 as Hopkins was preparing for a bout against Jean Pascal, his only indulgence is an occasional cheesecake.    "I feel good. My reflexes are not perfect, but there's no noticeable drop-off. I do wake up a little later now than I normally would. I get up around 7, stretch, get out on the road and do my running around 9. I used to get my roadwork in before the sun came up.”

Renowned trainer Mackie Shilstone worked with Hopkins in 2006 to prepare him to move up two weight classes from middle weight (160 lbs) to light heavyweight (175 lbs) to challenge then champion Antonio Tarver.  Hopkins won the fight and working with Shilstone was an example how serious he was about moving up 15 lbs for his fight.  He wanted to do it the right way, not by eating junk food and slowing him down against an opponent who was more comfortable at that weight.

Shilstone told ESPN.com in 2006, "When a man wants to leave a mark on society, I don't have to guess if he is going to train hard. He's taking on a bigger, younger man who is on top of the mountain. This is the ultimate challenge in sports. It makes winning the Super Bowl look like child's play."

You don’t have to be an elite athlete as Hopkins to appreciate the benefits of adopting a healthy lifestyle and being efficient in everything you do at an age when people feel you should be slowing down.  The Harvard Study of Adult Development, the longest, most comprehensive examination of aging ever conducted concluded from their studies since the 1930’s that socializing, healthy lifestyle of exercise and nutrition, and continuous mental stimulation are some of the “secrets” of aging well.

The results haven't always been what even the investigators themselves anticipated. "I had expected that the longevity of your parents, the quality of your childhood, and your cholesterol levels would be very influential," says psychiatrist George Vaillant, MD, director of the Harvard study and senior physician at Brigham and Women's Hospital in Boston. "So I was very surprised that these particular variables weren't more important than they were."

According to Vaillant, is something like being tickled -- it's best achieved with another person. Whether your social connections are with a spouse, offspring, siblings, bridge partners, and/or fellow churchgoers, they're crucial to good health while growing older. 

Shilstone has worked with over 3,000 athletes and currently Serena Williams rates people in three categories.  Chronological age, which you can't do anything about. Your 'health' age, which relates to your internal chemistry, such as percentage of body fat, triglycerides and other measurables. And then there's 'performance' age. Shilstone is on record stating that Hopkins is as close to a perfectionist with nutrition as anyone he’s ever dealt with.

Products can assist with aging process, but they cannot replace the choice to adopt better habits.  Cholesterol, blood pressure, weight, and other health issues usually trace back to nutrition and exercise.   How many times have you heard a doctor tell you and/or a friend or relative to improve their eating habits and exercise more because of health concerns?   So the next time you see a person like Bernard Hopkins at 49 maintain his weight for his entire adult life, he doesn’t have a secret that no one else can get their hands on to look and feel healthy.  He made a choice, the same one you can make to take care of his body and be mindful of what he puts into it and how he treats it, make the necessary adjustment with age without stopping because of it.

Physical activity is essential to prevent and reduce risks of many diseases and improve physical and mental health.   Lack of physical activity is attributed to anxiety, stress, and depression.  The authors of the Lancet studies even suggest that the sedentary lifestyle so common in our culture is more deadly than smoking. They also believe that 6-10% of the world’s non-communicable diseases (such as heart disease, diabetes, and certain kinds of cancer) are caused by physical inactivity.

Utilize the many resources of healthy meals and exercise programs.  If you do not know what steps to take consult a professional to assist with a designing a plan.  The marketplace is oversaturated with products and concepts that can be overwhelming.  I’ve seen people well intended, but not working efficiently.  Learn what to do that fits your current health and conditioning level and make the adjustments.  Many of the ingredients for longevity are in your control.

Jamaal Piper 

Health and Wellness Consultant/Personal Trainer

www.piperpersonaltraining.com

Tiger Woods: Impact On Minority Golfers, Catching Nicklaus, and His Future

The Masters begins today and Tiger Woods absence is a major part of the discussion surrounding the event.  Arguably the most transcendent athlete post Michael Jordan, his participation draws higher ratings and intrigue to any event he participates in.  Woods currently has 14 major championships; he has not won a major since the 2008 U.S. Open.  Knee surgery, a sex scandal, age and other injuries including back surgery which currently has him sidelined are making prospects of him breaking Jack Nicklaus’ record of 18 major championships more difficult.  Last week ESPN’s “First Take” discussed the lack of black golfers at the professional level.  Finances are a major factor, but there are others as well. 

Woods Impact On Minorities

Tiger Woods winning his first Master’s in 1996 was an historical event.  Following that win Woods continued his dominant play for many years and his influence on the golf and society were transcendent.  He inspired people of all ages, race, and classes to pick up the game of golf.  Nike’s golf division was built on Woods’ impact. 

When the question was posed on “First Take” last week some may be surprised after giving it thought that more minorities are not playing golf at the professional level.  Personally, I am not for many reasons, the most obvious being the cost of the game from equipment, lessons, and green fees.  Other factors that were not discussed on the program are the role of parents.

Golf is a game that requires master coaching to become successful.  It is taught more than caught.  It is safe to say that the majority of golfers we will see this weekend at the Masters were taught the game by their fathers.  In those instances their fathers were very good golfers who had the resources for additional instruction and practice rounds on difficult golf courses.  

In my opinion in could take a generation before more minority golfers at the professional level.  The generation of minorities Tiger Woods inspired have to become parents and teach their children the game.  It has been 18 years since Woods history making win at the Masters, that is not enough time for that impact to be felt. 

The First Tee Program, an initiative of the PGA Tour and the World Golf Foundation in 1997, a year after Woods historical Masters victory, is designed to create affordable and accessible golf facilities, with an emphasis on serving kids who have not had access or exposure to the game.  Hurdles for economically disadvantaged children and minorities picking up the game are places they could physically get to, and places that they could afford.  As great as the program is it cannot replace the role of a parents involvement.

Learning to play golf is similar to learning how to play an instrument.  Observing someone else and attempting to do it yourself is not sufficient to become successful.  Someone who understands the golf swing, etiquette, and idiosyncrasies of the game has to give instruction in addition to of hours of practice.   In most instances with golfers at the professional level their fathers laid that foundation.

Catching Jack

It has been six years since Tiger Woods won his last major tournament.  At the time he was 32 years old with 14 majors and it appeared to be a foregone conclusion that he would surpass Jack Nicklaus record of 18 major championships.  With knee surgery following his U.S. Open win in 2008 and the sex scandal that followed later in the year and early into 2009 he has not been the same golfer even winning five events last season.

Woods was one of the few golfers very open about his dedication to fitness.  With his success more golfers took their fitness seriously and now there are 1,000 sq. ft. fitness trailers at events.  Golfers have swing coaches and personal trainers.  Upcoming golfers who were inspired by Woods are now in there 20’s establishing their own careers and having success such as Rory Mcllroy.

After his injury and scandal Woods did not have immediate success.  He showed vulnerability.  My belief is his inability to compartmentalize his personal issues carried over into his performance on the golf course.

What Lies Ahead

Tiger Woods

Other marquee golfers when asked about Woods absence this week have acknowledged that the tournament will not be the same.  This is the first Masters without Woods since 1994.   Phil Mickelson stated, “"It's a weird feeling not having him here, isn't it? He's been such a mainstay in professional golf and in the majors. It's awkward to not have him here. I hope he gets back soon."

There isn’t another golfer on tour who is “must see TV” like Woods.  The game does not have another polarizing figure that can attract casual fans to the game.  Fans hold on to the dominance that he is six years removed from.

Thanks to Tiger, Nike earned 34 minutes, 22 seconds of TV exposure at last year's tournament. Mcllroy, by comparison, netted Nike just 10 minutes, 27 seconds of airtime, according to the sports marketing firm Repucom.

Woods will soon return from back surgery.  Jack Nicklaus recently stated that he feels Woods has time to break his record.  "I feel very bad for Tiger. He's really worked towards my record," Nicklaus said. "I still think he'll break my record.”

"As long as he is physically able to do it ... He's 38 years old and he's probably got another 10 years at least of being able to compete -- that's 40 more majors to win five of them. It shouldn't be too difficult."

What will be difficult is another physical setback, a deep field of competitors, age, and loss of mental edge that he will not be able to regain unless he’s dominant again for a significant period including winning major tournaments.  Woods does have time, but it is not something he should take for granted or us as fans assume is enough for him to break a record he has set his sights on.

March Madness: Why We Love It!

The NCAA Men’s Basketball Tournament begins tomorrow.  It is arguably the most exciting sporting event.  Over the span of three weeks 68 teams will vie to be crowned champion.  Matchups will feature traditional powers versus unheralded programs.  Upsets and personal interest stories of players and coaches participating will captivate the country.  Some may ask what is the big deal about the NCAA Tournament?  Why are daytimes and evening shows being preempted on four networks?  Why are your family, friends, and coworkers filling out bracket sheets?  Why did CBS and Turner pay $11 billion over 14 years to broadcast the tournament?


NCAA tournament brackets pools alone see Americans risk around $3 billion annually, and that doesn’t even count the numerous contests put on by businesses that do not require an entry fee, but will payout prizes to winners in hopes of getting people to their stores.  Las Vegas earns approximately $100 million each year for the tournament.

March Madness with Championship Week that precedes the NCAA Tournament and the Selection Show that announces the tournament is what St. Joseph’s Phil Martelli called,  "The best reality TV show ever.”  March Madness is unscripted drama by young men and coaches chasing a dream and the narratives of compelling storylines that will be told.

The tears from NC Central Head Coach LaVelle Moton, Mercer’s Bob Hoffman, and St. Joseph’s Martelli after winning their conference championships to secure their inclusion in the tournament illustrates the emotion involved.  

Hoffman has over 500 victories as a college head coach and is making his first trip to the tournament.  Moton is leading the NCCU Eagles and alma mater to their first appearance in only their third season as a Division I school.   Martelli and St. Joseph’s have not been to the tournament since 2008 with questions regarding his job security being rumored.  In 2004 Martelli’s Hawks entered the Elite Eight with a 30-1 record loaded with three NBA players including Jameer Nelson, 2003-04 National Player of the Year and current Orlando Magic point guard.  They lost a two-point heart breaker to Oklahoma State.

Andy Katz of ESPN recently stated on ESPN Radio that after the game a dejected Martelli expressed how he knew that might have been his only chance to get to a Final Four.  

The teams scratching and clawing during conference tournaments are fighting for that chance just to get in.  For many coaches and programs participating is a sense of accomplishment and advancing is even more.

Regardless whether it is a traditional powerhouse program such as Arizona, Duke, Kansas, Kentucky, North Carolina, or Syracuse or University of Delaware making their first appearance this year since 1999 the passion is the same.  Whether a favorite or an underdog as long as there is a game to be played and the teams’ participating dream is still alive.  With every victory it is a step closer, with a loss the sudden realization that the season, dream, and for some careers are over. 

Andre Miller and Rick Majerus

I was in attendance in San Antonio, TX at the 1998 Final Four.  Kentucky defeated Utah in the National Title Game.  Utah was lead by the late Rick Majerus and current Washington Wizards point guard Andre Miller.  It was the third year in a row and the fourth time in six years Kentucky eliminated Majerus and Utah from the tournament.  This time it was for all the marbles. 

After the game Majerus expressed how difficult it is at a school such as Utah to recruit players talented enough to compete for a championship.  He felt that game was for all the former players at Utah including former player Keith Van Horn (Utah ’97) who had a nine-year NBA career and he knew the chances of him getting back to that point would be difficult.   Since 1998 Utah has made seven trips to the NCAA Tournament, reaching the Sweet 16 in 2005. 

The Wichita State Shockers are in a similar situation in this year’s tournament.  After surprisingly getting to the Final Four in 2013, the Shockers finished the 2013-14 regular season undefeated (34-0).  The first time a school as entered the tournament undefeated since UNLV in 1991.  Wichita State’s players, coaches, fans, alumni, and basketball community realize that another Shockers team may not repeat what this team has accomplished.

The schools that are favored to compete for a championship have to deal with the pressure that comes with it.  The name on the front of the jersey represents the history of the program and what others before them have accomplished.  Even when they should not be favored and the talent gap between them and their opponent is not as wide as perceived, knocking off one of those programs by a school not as heralded are the moments we remember.  On a neutral court in a single elimination tournament it doesn’t matter who we think is better it is about who is the best that day.

The passion, pageantry, close games, and stories are what make the NCAA Tournament so special.  For a college student-athlete whose main responsibilities are to go to class and play basketball, their sport is what they are emotionally invested in.  They are not adults with the responsibilities that come with being one.  The extremes of emotions win or lose in many instances cannot be contained.

As fans we can feel the intensity through the television and it is what makes it different from any other sporting event.   Over the last 30 plus years television coverage of college basketball has increased.  From the sound of the trumpet that cues the intro music to coverage of the games, musical montages and highlights capturing the moments, seeing the raw emotion of players, coaches, and fans is all part of what makes the tournament great.  This is why we love it.   We see dreams fulfilled and Cinderella stories end.

Marquee players don’t stay in school as long and college basketball has a different landscape then it did many years ago.  But it doesn’t take away interest.  For fellow basketball fans lets sit back and enjoy.  For those that don’t get it, hopefully this will explain what all the fuss is about.  So be patient over the next three weeks as the rest of us indulge in March Madness.

Dealing With Carbohydrates

Diets high in carbohydrates lead to obesity and many other health issues.    Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, pasta, beverages, corn, and desserts. They also come in a variety of forms. The most common forms are sugars, fibers, and starches. 

According to the Harvard School of Public Health carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others:

•  The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.  
• Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods.  These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes, heart disease and other diseases.

For example, Brown rice and sweet potatoes are high in carbohydrates and have approximately equal protein content. Unlike simple carbs, which are digested quickly, complex carbs are digested slowly and do not cause a rapid rise in blood sugar. This slow digestion gives you steady energy levels. Brown and rice and sweet potatoes are also low in sodium.

Carbohydrate addiction, especially white carbohydrates has to do with chemicals that travel from the stomach to the part of the brain where you produce dopamine, a hormone and neurotransmitter that affects the brain’s pleasure and reward centers. Once these areas of the brain are stimulated, you’ll want more of the addictive substance, whether it’s alcohol, drugs or carbs.

Some vegans deal with issues in regards to carbohydrates.  Carbohydrates replace the substance that meat provides with bread, pasta, and rice.  Numerous studies have shown that poor meal planning is the cause of nutritional deficiencies in vegetarian diets, not the absence of animal foods.  So even though animal foods are not included in the diet, poor choices and planning can still cause health and weight issues.

Refined carbs such as baked goods, French fries or processed snack foods like chips and pretzels are harmful to your body. They’re often responsible for visceral or omentum fat, the dangerous fat you can carry around your midsection that inhibits your body’s ability to make insulin, which makes you more prone to diabetes. White carbs also increase your risk for cardiovascular disease and even cancer.

A diet that has increased in popularity is the Paleo (aka Caveman) Diet and has been featured on Dr. Oz. The Paleo Diet is based upon eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million years ago to the beginning of the agricultural revolution, about 10,000 years ago. These foods include fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat), fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed). Dairy products, cereal grains, legumes, refined sugars and processed foods are not part of the Paleo menu.

Loren Cordain, PhD, who literally wrote the book on The Paleo Diet, claims that by eating like our prehistoric ancestors, we’ll be leaner and less likely to get  diabetes, heart disease, cancer and other health problems.  There’s no calorie counting, and the fiber-rich fruits and vegetables will fill you up, as will the lean meat.

Echelle Harris is a Lifestyle Management Consultant in the Washington, DC and Baltimore areas.  Harris designs fitness and nutrition programs to address personal health and fitness needs.  When dealing with health issues and attempting to attain certain goals it is imperative to be cognizant of your current health and have nutrition and fitness programs personally designed.  Consulting with a professional like Ms. Harris in the health and wellness field will give you insight towards better health.

A common philosophy that is consistent to fight off obesity and disease is consuming foods that are as close to their natural source as possible.  Know the difference between good and bad carbs.  Minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber such as white bread and white rice.

Individuals make food choices for health, moral, emotional, psychological and other reasons.  The key is to be educated on nutrition and not adopt any “fad” diets.  Consult with a professional if needed to get guidance.  Know your personal health status and how your body responds to certain foods and make the necessary adjustments.

Jamaal Piper
Health and Wellness Consultant and Certified Personal Trainer
www.piperpersonaltraining.com

For information about Echelle Harris visit www.echelleharris.com.

Breaking Your Sugar Addiction

Sugar can be addictive and they are an ingredient included in many beverages and foods.  Sugar even affects the same "feel-good" brain hormones as street drugs. According to a review in the July 2013 issue of "Current Opinion in Clinical Nutrition and Metabolic Care." Researchers state that the sugar/sweet reward to the brain may be even stronger than that of cocaine.

When you overload on sugary foods, it may alter the parts of the brain that control how much you eat. In lab studies, rats that binged on sugar had brain changes like those of getting off drugs. In humans, just seeing pictures of milkshakes triggered brain effects like those seen in drug addicts. It was strongest in women whose answers showed they were more hooked on eating.

Sugary beverages and foods consume soda and vending machines.  Candies and chocolates are a common snack to have in the desk drawer at work.  The morning cup of coffee and donut start the day instead of healthier options.  Craving complex carbohydrates such as bagels, chips, and French fries the body breaks down into simple sugars. Eaten without better foods, starches can make blood sugar surge and crash like sugar. White rice, white flour, and potatoes do this. Highly refined starches like white bread, pretzels, crackers, and pasta are worst.

Sugar occurs naturally in foods such as fruits, vegetables and dairy products. However, the AHA indicates that the sugar added to your food is responsible for the increase in obesity. The average 12-ounce soda has 130 calories and 8 teaspoons of sugar. According to Harvard Medical School.

Sugar plays a role in physical activity.  Fructose syrup has been proven in studies to be beneficial during long, intense workouts; they can burn through almost all of their stored glycogen and fade.   Sports drinks such as Gatorade have fructose syrup.  A sports drink can be beneficial during physical activity, but detrimental as a casual beverage while stagnant. 

A sports drink is not a substitute for water.  The sugar and carbs in Gatorade can cause you to gain weight, something you are probably hoping to avoid. The University of California at Berkeley's Robert C. and Veronica Atkins Center for Weight and Health found that an individual drinking one sports drink per day would gain 13 pounds per year.

Large amounts of sweetened sports drinks, gels and bars are recommended only for the “serious athlete” who works out for more than two hours at a time.

If you have a sugar craving here are healthy substitutes and some foods have “sneaky” sugars.  They do not appear to be high in sugar, but they are.  Here are examples from Eat This, Not That.

EAT THIS

Polaner All Fruit with Fiber, Strawberry (1 Tbsp)

35 calories, 
0 g fat, and
6 g sugars

NOT THAT

Smucker’s Strawberry Jam (1 Tbsp)

50 calories, 0 g fat, and
12 g sugars

EAT THIS

Quaker Lower Sugar Instant Oatmeal Maple & Brown Sugar

120 calories, 
2 g fat (0 g saturated), and 4 g sugars   

NOT THAT

Quaker Oatmeal Express Cinnamon Roll

200 calories, 
2.5 g fat (0.5 g saturated), and 17 g sugars

The Center for Disease Control states that the current diet of the Western world is between 70 to 90 percent starch, sugar and fat, and the average sleep time is less than eight hours a night.  The single biggest influence over the levels of insulin in your body comes from the amount of starchy and sweet foods consumed.

If you have a sweet tooth they’re options that do not have to compromise your health.  For example, instead of loading your oatmeal with sugar, add fruits such as bananas, strawberries, and/or blueberries.  Replace the donut with a whole grain bagel that includes raisins. 

Snacks, such as yogurt with banana and granola.  Celery and peanut butter are tasteful without being loaded with sugar.  A protein shake with your favorite fresh or frozen fruits.  Foods high in protein help hunger cravings and will keep you fuller longer.  Pick proteins like lean chicken, low-fat yogurt, eggs, nuts, or beans.

Set short term goals to train your taste buds not to be so dependent on sugar.   Try cutting out one sweet food from your diet each week. For example, pass on dessert after dinner. Slowly reduce the sugar in your coffee or cereal and replace them with healthier options. Over time, you will lose your need for that sugar taste. 

Be mindful of the hidden sugars in sauces, salad dressings, bread, baked beans, and flavored coffees.  Read labels before purchasing products.  Experts recommend no more than six teaspoons daily for women, that's 100 calories. Men should get a max of nine teaspoons, that's 150 calories. They’re healthier options for all of your sugar cravings, including deserts.  It just takes time to research recipes and alternatives and keep your sugar intake in moderation.

Jamaal Piper

Health and Wellness Consultant and Certified Personal Trainer

www.piperpersonaltraining.com

Age Is More Than Just A Number

Newly appointed NBA Commissioner Adam Silver stated in his first press conference that he would like to see the minimum age requirement for entry into the NBA raised from 19 to 20.  Since 2006 the NBA has adopted a rule that early entrants for the NBA Draft had to be one year removed from their high school class and at least 19 years old.  With the influx of high school players since Kevin Garnett entered the NBA in 1995 out of high school the NBA has gotten younger.

As a fan of the game of basketball I am hoping that this rule is implemented.  The current system is not in the best interest of college or professional basketball.  Many of the “one and done” college basketball players plan on their college experience to be a pit stop.  They technically only have to pass minimum academic requirements their first semester to compete in the second semester.

The NBA has been dealing with an influx of young and immature players with words such as potential and upside always being tossed around.  Many NBA teams have Directors of Player Development on staff to assist players with life skills and dealing with the issues they will face on and off the court.

Bryce Harper, Alex Rodriguez, and Ken Griffey, Jr.

Unlike the other three major sports (baseball, hockey, and football) there are not minor leagues and rules in place to have a more developed player and person who enter the NBA.  Baseball prospects that are 18 years old and are drafted either go to the minor leagues and if they choose to attend college they have to stay for three years.

The minor leagues allow for development and players are called up to the main roster when the organization feels they are ready.  There have been only three phenoms the last 25 years who have been impactful as teenagers.  Kenny Griffey, Jr., (1989), Alex Rodriguez (1994), and Bryce Harper (2012).

Hockey prospects can be drafted at 18 as well, but they also have a minor league system in place and the NFL’s requirement is that prospects have to be three years removed from their high school class.

Basketball is a different animal.  Without a prominent minor league system in place and the success of players such as Kobe Bryant, LeBron James, Kevin Garnett, Dwight Howard, Tracey McGrady and other straight out of high school stars and one year college players such as Carmelo Anthony and Kevin Durant there is a strong case to leave the rule as is.

The current systems has more college players after one season making a poor decision of entering the NBA Draft from social pressure and the hype machine that surrounds them.   Some early entrants regardless of class declare because they feel their stock can not increase by remaining in school. 

For example, last season University of Miami point guard Shane Larkin declared after his sophomore season.  Miami won the ACC and he was on a senior laden team.  If he remained at Miami with many of his teammates graduating his junior season potentially would not have been as good as his sophomore campaign.  At 5’10” his stock was as high as it was going to get.  He made a sound decision for his career to enter the draft.

This season four freshman players have been built up since they were in high school for the 2014 NBA Draft.  Jabari Parker (Duke), Andrew Wiggins (Kansas), Julius Randle (Kentucky), and Aaron Gordon (Arizona).  Parker and Randle appear to have polished games and bodies and are “NBA ready."  Parker's father Sonny is a former NBA player so it is not surprising the intangibles that Parker has at a young age.  Wiggins and Gordon appear to be very talented players that could use an additional season of development.

Parker, Wiggins, Gordon, and Randle

College coaches are not crazy about the current system, but have to work under it with the pressure to win games.  As soon as they recruit a player who most likely will stay only one season they are also recruiting their replacement.  Schools such as Duke and Kansas have recruited one player per class that potentially is a one year player where Kentucky on other hand recruits 4-6 players per season since John Calipari’s arrival in 2009.

Twenty-one other schools have had players drafted after one season since current eligibility rules went into effect in 2006. But none do it at the rate of Calipari's Kentucky teams.

Stanford athletics director Bob Bowsy stated in March 2012, “We're not here as a feeder system. We're here to educate young people, and that's what it ought to be about."  Gary Walters who has served on the NCAA Tournament Committee expressed similar concerns, “"I hold no grudge against the University of Kentucky or John Calipari. I have a number of acquaintances who are Kentucky officials, graduates, whatever. But the real question becomes: Is this the image we want to project? Is this really the image we want to project as an institution of higher education? I don't think so."

The benefit of increasing the age limit to 20 years old or two years removed from a player’s high school class benefit everyone involved.  As much as universities and student-athletes are criticized for how seriously they take their academics, the current system makes even a bigger mockery of it.

Jabari Parker and Mike Krzyzewski

Players will have two years to personally and professionally develop and if they take their academics seriously could be halfway or even more with summer school toward their degrees.    The NBA would have a more mature person entering their league.  Most of the current one and done prospects are at top-notch programs with excellent coaching and player development.

The AAU culture of basketball has hurt the game more than helped.  Players today have more individual trainers and coaching and from watching them play do not have the intangibles of playing the game with other people.  Reigning Rookie of the Year and All-Star MVP Kyrie Irving is only 21 years old.  He played 11 games one season at Duke due to injury.

Even with his great statistics watching him closely play with the Cleveland Cavaliers it is apparent he is still going through the transition of playing with other people.  Especially when he is on a roster that does not have top talent.  With very little college experience it has lengthened his learning curve in the NBA.

Coaches in college and the NBA have to adjust their systems and approaches because many young players do not have a “feel’ for the game.  The most recent NBA All-Star game had 11 players including injury replacement Anthony Davis that came straight out of high school or one year college players. 

Kobe Bryant was lowest draft pick at 13^th in 1996, with DeMarr DeRozan being the lowest draft pick at nine out of the players who participated.  These were drafted high because franchises had high expectations for them.

Every industry, including sports has to adjust to make rules that are in their best interest.    They either require a minimum age requirement, certification/education, years of experience, etc.  As the culture of basketball evolves early entry rules need to be adjusted for the best interest of the game.   Rules are not made for the exceptions, usually for the masses because it is best for business.

All Protein Shakes Are Not Made Equal

Choosing a protein powder supplement can be overwhelming, especially with the amount that are in the market.   All protein powders are not the same, so choosing the appropriate protein is essential for your nutrition and fitness goals. 

For weight loss you should choose a product that contains fewer of the calories, carbohydrates and sugars that can make losing weight more difficult. If you're trying to increase muscle mass you should choose a product that contains higher levels of calories, carbohydrates and sugars to help maintain your energy levels.  That is why it is important to read labels of all the ingredients that are in the protein powder.

Protein is one of the body's main building blocks for muscle, bone, skin, and other tissues. Used often by athletes and serious fitness enthusiasts, protein shakes come in many combinations of protein, carbohydrates, and fats. They can range from 100% protein to mostly carbohydrates with a little added protein and fat.   Protein shakes are a safe way to ensure enough protein, when used as part of a balanced, nutrient-rich diet.

Here are examples of the most popular protein powders and their benefits and best time of consumption:

Casein Protein

Casein is considered a "slow" protein. This is due to the fact that it is the slowest digesting protein there is (significantly slower than whey), which is why casein is not recommended for the meals around your workout.  The optimal time to take a casein protein supplement is your last meal before bedtime or as a snack between meals. 

It is beneficial to have some protein in your system while you’re sleeping and your body is doing most of its recovering/repairing.

Whey Protein

Whey protein is fast digesting and is one of the two major proteins (along with casein) contained in milk, and appears in many foods and dietary supplements.  Whey protein is found in the liquid left behind when milk curdles into cheese. Further processing, usually involving drying and filtration, extracts the whey protein from this liquid.  Whey protein is best consumed before and/or after a workout. 

When looking for the best whey protein product, look at the product's efficacy when it comes to burning fat, rather than glucose or blood sugar, for energy. The ideal protein product helps your body burn fat for energy rather than blood sugar. This can help you lose weight more easily; it also encourages your body to use the nutrients stored in fat cells to rebuild and create muscle tissue. Even if you're not trying to lose weight, an effective produce can help keep you lean.

Soy Protein

Soy protein is made using soya beans, and is very low in (or free of) fat, cholesterol and lactose. Soy protein is approved for those who are lactose intolerant, and it’s fast digestion properties with a high Protein Digestibility Corrected Amino Acid Score (PDCAAS) make it ideal for athletes.

Soy protein has been used in the natural product industry for years and has only recently been isolated for use in protein drinks by athletes. Not only can you use soy protein supplements in your shakes, but you can use the same powder in cooking instead of flour to produce foods that are high in protein and low in fat!

Soy protein is the best way to increase, or supplement, your protein intake using non-animal sources. Soy Protein’s high BCAA score (the composition amino acids within the protein) make it ideal for muscle growth and high protein diets especially for those who are vegans or lactose intolerant.

Conclusion

Protein powders are an excellent source to fill nutritional gaps and compliment a healthy and balanced diet. Without adequate protein, our bodies can't put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing.   For your personal health and fitness goals read the labels before consuming any protein powder to ensure it is helping you reach your goals, consult a health and wellness professional if you have any questions.

Jamaal Piper

Health and Wellness Consultant and Certified Personal Trainer

www.piperpersonaltraining.com