Knowledge Nuggets

Nutrition To maximize the gains from every training session, prioritize post-workout recovery. From a nutrition perspective, timing is everything. Aim to fuel immediately after, with a combination of carbohydrates to replenish muscle glycogen stores, protein for tissue repair, and antioxidants to help alleviate inflammation associated with exercise.

Video Community sport organizations (CSOs) do more than just develop athletes – they provide opportunities for youth and families to make a positive impact on social issues such as mental health, gender equity, cultural integration, and bullying. This video highlights different types of social responsibility initiatives that benefit CSOs, their members, and other community members. 

Blog On June 8, 2016, SIRC, together with Sport Canada and Parachute, will host the Canadian Sport Concussion Workshop. This week’s blog highlights a number of concussion-related resources, and a true/false quiz to test your concussion knowledge. The more people who know about concussion, the risks, the recovery and the simple facts, the safer Canadians...

Coaching “Grit” refers to a firmness of character, or the perseverance of effort in the presence of challenges. Research suggests creating opportunities for athletes to experience pride in their performance can develop grit, but only when success is attributed to their own effort. Success attributed to innate ability or superiority may result in reduced perseverance...

Performance Looking to improve your performance at Olympic or Ironman distance triathlons? An analysis of overall performances and their component disciplines (swimming, cycling and running) from the top 50 overall male and female finishers between 1989 and 2014 was conducted. Based on the findings, improvements in running performance should be the main focus of training for...

Coaching In the office, “proactivity” is related to positive outcomes such as innovation and organizational effectiveness. Similarly, on the court or field, proactive players can improve team functioning and performance by connecting others, discussing ideas, and voicing suggestions to teammates and coaches. By creating a climate that values cooperation and team effort, coaches can encourage team members...

Promising Practice The “Daily Mile” is a physical activity intervention for school-aged children. Every day, for 15 minutes, students run outside; either as a class, or a whole school. Independent research has shown the Daily Mile strengthens students’ physical and mental health, and improves concentration in the classroom. Watch the video and visit the website.

Blog June 2nd is National Health and Fitness Day, designed to draw attention to declining rates of physical activity and increasing rates of preventable illness. More than 350 community events are planned across the country to promote the use of local health, recreational, sports and fitness facilities. This week’s blog provides tips for families to...

Infographic If athletic success is 90% mental and 10% physical, we would be well-advised to add a mental training component to all of our athletes’ training plans. This infographic provides an overview of findings from a meta-analytic review of the effects of mindfulness practice on sport performance. Benefits include a higher sense of control, reduced...

Coaching Tip Tracking is a powerful tool to motivate active living. Research shows that people who track their progress are far more likely to reach their goals. Just like a map, tracking helps you figure out where you are and allows you to plot a course to where you want to be.