Athletic Development At Its Highest Level Through Training, Sports Nutrition, College & Pro Preparation
G.S.I. Sports nutrition will teach athletes how to:
Use food as fuel
Accelerate muscle recovery
Improve relative body strength
Choose the right supplements
Reduce the risk of injury
Many athletes are only fighting half of the battle when they are training for their respective sports, but lack the knowledge of cutting edge sports nutrition.
For example: Athletes that are recovering from injuries need the right nutrition plan to cut back the inflammation of those injuries and speed up the rebuilding process to help recover and get back in the game faster.
So if you are looking to gain lean muscle, lose body fat or even be more explosive then you must have the knowledge for:
Adequate nutrient intake
Reading food & supplement labels
Staying hydrated
Post rehab nutrition
To learn more click Here
G.S.I. Dedicated to all athletes who are looking to make it to the next level. If you are a college student or semi pro player looking to go pro, if your in high school, or middle school with aspirations of playing college sports, then this program will help you achieve your goals.
G.S.I. Is The number 1 performance training program for Pro & college athletes and the number 1 college recruiting service for all middel school & high school athletes
Located in: McMillian Training Center 1148 Elizabeth Ave Lancaster PA 17601
717-669-3151
"Rich's training methods allow players to enhance their performance by being completely warm, ready to fire and react their muscles. Also, this type of training prevents injuries, such as pulled quads, groins, calves, & hamstrings"
"Rich will definitely be one of the first guys I contact for my next camp"
Cletis Gordan Carolina Panthers
Rich Garcia's Certifications & Training Experience:
- N.P.T.I. Certified Master Trainer
- A.F.P.A. Certified Sports Conditioning Specialist
- Certified Sports Performance Coach
- Nesta Certified Nutritionist
- Speed & Strength coordinator of the Philadalphia Soul arena football team
- Football camp coordinator for various NFL football players
- Regional Director & Scout for Junior Rank sports
- Speed/Strength coordinator & DB Coach for the L.C. Pilots semi pro football team
- Speed & strength consultant for the Gridiron football alliance
- CPR & First Aid Certified
Rich has been training athletes since 2002 and has organized camps, combines, and speaking events around the country. Rich has worked with all levels of clients including pro, college and young athletes.
Rich has great knowledge and passion for working with athletes as well as educating them on how to enhance their performance for their respective sports. Rich's specialties include, Sports performance training, nutrition seminars, evaluating athletes, organizing combine camps, speed and strength training.
The nutrition strategies that will be discussed in this section would be sound advice whether you are an athlete or not. If you are trying to lose weight, gain weight or if you are recovering from injuries the choices you make in your nutrition will have an impact on your goals. We all can’t eat perfect meals every single day, but if you make the right choices and try to plan ahead you will be well on the way to your Peak Performance.
I get questions from young athletes all the time about supplements for athletic performance and when to take them.
Liquid nutrition is the best method for pre & post workout nutrition.
Below are 4 basic all natural supplements that are not banned nor are they steroids in any way shape or form.
100% Whey protein:
Whey protein is crucial for pushing protein synthesis. Whey is a milk protein that has a high level of Branch chain amino acids (BCAAs). Take at least 20 grams of 100% whey protein powder 30 minutes before working out and take 24-40 grams within 30 minutes after training.
Creatine:
Creatine is made from 3 amino acids arginine, glycine and methionine. Creatine increases the amount of fast energy in your muscles needed to perform reps in the gym. Take 2-5 grams of creatine monohydrate with 100% whey protein 30 minutes before a workout and 2-5 grams with in 30 minutes after your training
Branch Chain Amino Acids: (BCAAs)
BCAAs refers to leucine, Isoleucine and valine, 3 important amino acids that repair muscle tissue. BCAAs also help stunt Cortisal the Stress hormone that increases muscle breakdown. BCAAs also helps decrease muscle soreness. Take 5-10 grams of BCAAs 30 minutes before and at least 30 minutes after training.
Glutamine:
Glutamine is the most plentiful amino acid found in the human body. Glutamine helps decrease muscle breakdown and bolsters the immune system and plays a role in fat loss by increasing the amount of calories and fat burned at rest and during exercise. Take 5-10 grams 30 minutes before and 30 minutes after training
Foods that contain these supplements are:
Beans
Red meat
Fish
Poultry
Dairy products
Nuts
Another great question I get is about eating on game days or days of a competition.
I let them know that they should eat a high carbohydrate dinner and extra water the night before.
Here is a sample meal the night before a game or competition:
8oz chicken breast
2 cups of cooked spaghetti
1oz shredded mozzarella
1/2 cup of spaghetti sauce
1 cup of chopped broccoli
2 cups mixed green salad
1 tbsp. olive oil & vinegar dressing
1 cup of whole strawberries for desert
That is just a sample of a high carbohydrate dinner the night before that will work for most athletes between 160-200lbs if you weigh more or less then just adjust the calories and macronutrients in small increments up or down to your satisfaction.
As for the day of the event the best way to have energy to spare is to fuel up at the right time before you start.
Here are some suggestions for events that start at different times of the day.
8am event
Try to eat at 6:00 or 6:30am have a light 300 to 400 calorie meal with simple carbs. Try not to eat high fiber foods before an event as this may make you feel bloated and sluggish. Simple carbs are better for fast energy.
examples:
1. Natural peanut butter on plain white bagel, Gatorade
2. bowl of cereal & banana, Gatorade
3. 2 slices of white toast with jelly, glass of oj
4. energy bar, bottle of water
These are great examples of fast energy meals if you have an early morning competition. If your event is later or earlier in the morning try to eat 1 to 2 hours before it starts
10am event
This will allow you to eat a bigger breakfast as long as you eat it 2 to 3 hours before it starts
examples:
1. 2-3 egg whites 2 slices of white toast, banana, bottle water
2. 3 pancakes, 2 pieces turkey sausage, glass of oj
3. large bowl of cereal, cup of strawberries, Gatorade
4. 2 egg whites, 2 pancakes, 2 slices of white toast, Gatorade
As you can see you can have a little more variety of foods as long as you get up early enough to eat and give it time to digest.
2PM event
An afternoon event allows time for you to have a great breakfast and a light lunch or eat a substantial brunch around 10 or 11am. If you do get up early and have breakfast then your lunch can look something like this..
examples:
1. 1/2 can of tuna, 2 slices of white bread. tbsp of mayo, Gatorade
2. peanut butter & jelly Sandwich on white bread, bottle of water
3. energy bar, apple, Gatorade
If your event is later in the day then you can have complex carbs in the morning like oatmeal or cream of wheat, but the closer you get to game time you should continue to have simple carbs for a better performance.
8PM event
As stated above if you have an event that starts in the evening you can thoroughly digest a hefty, high carbohydrate breakfast and lunch by the evening. You should be done eating your dinner at the very least 2 hours before game time and try not to over stuff yourself.
examples:
8oz lean ground beef, 2-3 cups of cooked spaghetti, 2 cups mixed green salad, Gatorade
If you look closely you will notice that I have some kind of drink with every meal. Hydration is very important on any day of physical activity. Don't wait till your thirsty to grab a drink you need to hydrate yourself all day especially on game days.
Below are some general guidelines for everyday nutrition (non game days) that will help younger athletes as well as the elite athletes.
Eat foods that are high in fiber
Whole grain cereals, 100% whole wheat bread, beans, veggies and of course fruits are great sources of fiber.
Choose snacks that are nutritious and filling
Bananas, apples, cut pineapples, cut raw veggies like carrots and broccoli in a container are great snacks and portable choices for young athletes who may be in an all day event. Natural peanut butter and jelly on a plain bagel, Yogurt, cliff bars, Gatorade, chocolate milk as well as almonds & peanuts are all great for in between game snacks.
Slow digesting carb foods
100% whole wheat bread, brown rice, whole wheat pasta and veggies are generally low in calories and packed with nutrients like vitamins minerals, and fiber. These are also known as complex carbs.
Whole Grains
This group includes pasta, rice, noodles and starchy carbs like potatoes. All of these foods begin life as a grain, such as wheat, rye, corn, rice or barley. For optimum health choose unrefined whole grain versions of these foods. Whole wheat pasta brown rice and sweet potatoes are great examples of whole grain versions of these foods and should be consumed leading up to game days.
Best protein food choices are those low in saturates
Protein may come in many forms but the better type of protein is low in saturated fat. Good protein choices include: Fish, lean beef, lean ham, egg whites, chicken breast, turkey breast, beans, nuts , seeds and soy products.
What type of fat is good?
By good fat, I mean non-saturated fat. Both Polyunsaturated and Monounsaturated fats and oils have numerous health benefits. Such as…
Transport fat-soluble vitamins A,D,E and k throughout the body.
Cushions and protects internal organs
Essential fatty acids (EFAs), benefit your heart, Metabolism and immune system.
EFAs increase metabolic rate and increase fat burn.
Other training programs may offer you exercise, but you need strategic training that focuses on strength, footwork, explosiveness, speed, & proper mechanics if you want to excel at your sport.
G.S.I. offers all of that, and has put together some of the best camps, educational seminars and training programs around the country.
Working with Darnell Dockett DT of the Darnell telling his inspirational story to the athletes
Arizona Cardinals at his camp Great to see NFL players giving back to the community
Working with Visanthe Shiancoe TE Minnesota Here is Visanthe getting ready to run his drills
Vikings at his camp in Landover MD
Working with Larry Fitzgerald WR Cardinals Larry talking to the players before he runs his drills
Kris Wilson TE Baltimore Ravens at his Kris, myself, & other NFL players take questions
Kris Wilson Foundation camp from the athletes
Ron Jaworski ESPN, Monday Night Football Troy Vincent NFL VP of Player engagement,
& former Eagles QB at JR Rank camp in Philly & former Eagles CB at JR camp in Philly
Former NFL CB Mark McMillian at Junior Rank Coach Todd Krueger Junior Rank camp in
Camp in Baltimore MD. Mark is a great DB coach Baltimore MD. Coach Krueger has been training
elite level QBs since he retired from the NFL
Miami Dolphins Pro Bowl FB Lousaka Polite Here I'm demonstrating to the athletes how to do
helping us out at Kris Wilson's camp a proper L drill with Lousaka & Kris watching
Dean Muhtadi DT Arizona Cardinals Dean & I waiting our turn to speak to the athletes
at Darnell Docketts camp
NFL's director of football operations & former Legendary Coach R.C. Slocum Texas A&M
49ers DB Merton Hanks & Bret Cooper Vice Coach Dwayne Branham & Bret Cooper
President Junor Rank sports. At the BCS coach At the BCS coach of the year banquet
of the year banquet
Training Lanco United, a nationally ranked soccer Seminar with baseball players in Clevland Ohio
team in Lancaster PA
I have been hired to run & coordinate camps, clinics, & seminars for top professional's & As you can see from just some of my events that G.S.I. is not just about training elite athletes it's also about teaching and educating all athletes, all sports, men & women, boys & girls!
To contact Rich about training programs, seminars, or camps click Here
3rd annual Camp Flash in Amite Louisiana
Rich is the speed & strength trainer for the Philadelphia Soul Arena Football team
