Heal and Prevent Sports Injuries

Jim rugby

Injuries, both minor and major, are one of the hardest and most frustrating thing an athlete has to deal with.

Injuries usually seem like they occur  just as you are beginning to ramp up your training for big events. And now that the weather is warming up, amateur and professional athletes are starting to pick up their training for another competitive season in their favorite sport.

Injuries can often be your body’s way of telling you are pushing it too hard, too quickly, or overtraining, and not getting enough rest and recovery in between demanding workouts.

Is there any way to prevent injuries?

Of course–you probably already know some of the things you can include in your training to prevent injury, like rest days, warming up slowly, easing into your training, and stretching.

But, did you know, your diet will also make a HUGE difference in whether you get injured and how quickly you recover?

Think of it this way: your body is a machine. Just as you work out hard to become stronger, feeding and fueling your body well will help to strengthen and maintain the muscles, tendons, ligaments, and bone in the best and strongest condition possible.

In contrast, a diet high in refined sugars, starches, and poor quality protein will result in weaker muscles, increased inflammation and a higher likelihood of injury.

So, what’s the best diet for a serious athlete or weekend warrior?

First of all, high quality protein is absolutely essential. Good protein sources are VITAL to grow and repair muscle, strengthen bones and tendons, and allow for proper function of cells.

Most training protocols tell you to eat protein right after exercise in order to help rebuild muscles; however, the best time of all may be shortly before a workout as well. It’s been found, that to limit the loss of muscle fiber associated with overuse injuries, eating protein shortly before exercising, and then immediately afterwards is best.

An active teen or adult needs to have at least 1.0 to 1.5 grams per kilogram of body weight a day.

To figure this out, one pound of body weight is roughly equivalent to about .45 kilograms. So dividing your weight in half will give you a rough estimate of your weight in kilograms.

For example, an 150 lb male would weight about 70 kilograms and will need 70-100 GRAMS of protein a day, which comes out to about 30 grams per meal, or a decent sized serving of meat, chicken, fish or eggs at every meal.

The very best, most usable protein is grass fed meat, with 5 times the muscle-building Conjugated Linoleic Acid as regular grain fed meat, healthy omega 3 fats, and important muscle-building minerals–zinc and iron.

Other great sources of protein are wild caught fatty fish, free-range poultry, and organic eggs. All of these are higher in the healthy omega 3 fats, and lower in omega 6 (inflammatory) fats, as well as being free of pesticides, antibiotics and hormones.

Many athletes rely heavily on protein bars, shakes and powders, which is a big mistake.

The protein in these processed foods is very poor. This protein usually comes from heat-processed whey or soy protein isolate. Both of these protein sources are denatured, weak versions of protein and virtually unusable by the body.

Whey protein can be an excellent protein source, but it must be cool-processed (which keeps the protein intact) and should be from grass fed dairy cows as well, for the maximum amount of CLA and healthy fats.

Healthy fats are absolutely necessary.

Fats also help to lubricate the body, muscles, tendons, ligaments, organs and skin, and increase feelings of vitality and energy.

Athletes who switch to a higher fat diet see the results with more energy, less injuries and better recovery times. Be sure to include these fats:

•    Omega 3 fats–Provide plenty of fuel for energy, and anti-inflammatory properties to heal and protect the damage that hard training wreaks on the body. Omega 3 fats are found primarily in wild caught fatty fish, grass fed meat, organic eggs and grass fed butter. Walnuts, pumpkin seeds, chia seeds, and flax seeds also contain healthy doses of omega 3 fats.

•    Conjugated Linoleic Acid–Helps to provide the fuel the body needs to power through a demanding practice. CLA builds muscle, burns fat, raises the metabolism, and helps prevent cancer, heart disease and high cholesterol.

•    Saturated fats and cholesterol--The good saturated fats (like the kind that come from grass fed meat, organic egg yolks, and butter) actually help to strengthen and repair muscle fibers, strengthen the immune system, aid in the proper functioning of the heart, lungs and brain, and boost metabolism. So don’t shy away from these important fats. However, you do want to avoid the grain fed versions of this fat as it is high in inflammatory omega 6 fats.

•    Monosaturated fats like coconut, nuts and olive oil are extremely effective at reducing inflammation and increasing energy, so be sure to include these healthy fats as well. Coconut oil is quickly and easily metabolized for energy as well as being an excellent healing agent, so be sure to include this in your diet.

Antioxidants are extremely important to athletes as well. Intense exercise creates tons of free radicals which can lead to damage and breakdown of tissue–including muscle–within the body.

Be sure to include LOTS of brightly colored fresh, organic vegetables and fruit to supply the body with the necessary antioxidants. The brighter and more colorful, the more antioxidants! Raw organic veggies and fruit contain the highest amounts of vitamins, minerals, and phytochemicals; they also contain massive amounts of enzymes because they are raw.

Enzymes are proven healers of damaged tissue.

To prevent and heal injuries try to eat at least 50% or more of these raw.

Vitamin C is one of the most powerful antioxidants and is also very important for the repair of the collagen, connective tissue, and cartilage; it is helpful add extra to your diet when injured.

Aim for five or more sources of foods that are high in vitamin C such as red peppers, papaya, cantaloupe, kale, oranges and broccoli.

And don’t forget about Vitamin A for its rebuilding properties.

Higher amounts of vitamin A also aid in repairing micro-tears that occur after a hard workout, so it is a valuable addition for any runner, cyclist or weight lifter. Best food sources of vitamin A are: grass-fed dairy products such as raw cheese, grass-fed butter, and grass-fed (commercially raised beef liver contains lots of toxins) liver; bright orange or red vegetables such as carrots, sweet potatoes, mangoes, papaya, winter squash, red peppers, apricots and spinach.

Digestive enzymes also aid in the recovery process.

Look for ones that contain plenty of bromelain and protease, and take with meals. Bromelain is an enzyme found in pineapple, and is effective as an anti-inflammatory. Protease is an enzyme that digests  proteins and will travel to the injured sites to dissolve the byproducts of the injury. Other enzymes have similar healing effects.

One of the most important building and repairing nutrients for injuries is zinc.

Zinc works alongside protein and other nutrients in the body synergistically. Zinc is also an immune enhancer which is powerful in the whole healing process. To ensure you are getting enough, include grass-fed beef, liver, oysters and other shellfish, seeds, nuts, chicken and egg yolks in your diet.

So now you know what foods to be sure to include in  your diet, but there are definitely some foods that must be avoided as well.

These foods not only fatigue the body, run down the immune system, and interfere with the processing of important nutrients, but they also contribute to inflammation in the body.

A tough and demanding training plan adds enough inflammation, so why add to that burden?

Inflammatory foods include the obvious junk foods–cookies, candy, excess alcohol, processed foods, and artificial foods with chemicals and preservatives.

Sneaky food additives (even in so-called health foods)  such as transfats, omega 6 oils such as corn oil, sunflower oil, safflower oil, grains of all kinds including wheat, rice, oats, corn, and soy ( a legume) and sugars are also highly inflammatory as well.

Many athletes are switching to a gluten free training diet, even if they do not have gluten issues.

Gluten is a protein in wheat, rye and barley. It has been found that gluten is an inflammatory agent in many people (even those who seemingly do not have issues with gluten sensitivity) to some degree.

Athletes who have adopted a gluten free training diet report that they feel more energetic, less sluggish, lose a little weight, sleep better, have better digestion and generally feel better overall.

Sugar in all forms is highly inflammatory and actually stimulates an inflammatory response, so avoid it at all costs.

Pasteurized, processed dairy foods,  (as opposed to raw dairy) also tend to add to inflammation.

Dairy contains a lot of histamines, which will add to the inflammation already present in the body.

And last of all, be sure to be getting enough water.

Water helps to carry away toxins and keep your metabolism and healing processes working efficiently. There is no excuse not to stay well hydrated as the benefits are really endless.

You will feel better, have better energy and heal quicker!

Eat well, work hard and you will most definitely reap the benefits of a stronger, faster body!

 

Till next time, stay healthy, lean and active!

 

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

               Her mission is to help others prevent disease and live their best life ever.    

       Nutrition made Easy. Simple.Smart.Nutrition.


 

 

References:

Michelle Schoffro Cook, DNM, DAc, CNC, CITP, The 12 Step Program to Healing Sport Injuries http://hubpages.com/profile/Shannon+Clark Horwitz,

Dr. Steven, Omega 3 Fatty Acids and Inflammation, Prevent Sports Injuries, Jan 21, 2011. http://preventsportsinjuries.blogspot.com    

 

Beets and Athletic Performance

What would you think about a natural food that has been scientifically PROVEN to help you work out harder and longer?

red beets

 

What would you think about a natural food that has been scientifically PROVEN to help you work out harder and longer? Remember when your mom used to say, “Eat your beets!” Well, there’s even more reason to now. Although this food has been around for a long time, this news is a very recent discovery with amazing results–especially if you are an athlete.

Although many people turn up their noses at beets, the fact that beets have some awesome benefits may make you take another look at them–especially if you are an athlete or are interested in getting (or staying) into shape.

Beet juice (or ‘beetroot’ as they say in the UK) can increase endurance in the muscles and help you exercise 20% longer. While 20% may not seem like a lot, it certainly can mean the difference between you winning a race or finishing in the middle of the pack!

What’s in beet juice? It is thought that the nitrates in beets are very effective in enhancing the oxygen utilization and physical endurance in the muscles (more so than just training harder will do) and it also lowers blood pressure. Natural nitrates have the effect of dilating blood vessels and allowing better blood flow to muscles that need them.

Two studies done at Exeter University on men have opened the doors to looking for foods that help the muscles in the body utilize oxygen better and stay stronger, longer. In this particular study, it was found that cyclists who drank beet juice before cycling had a 20% increase in muscle endurance than those who drank a placebo of blackcurrant juice instead. In other words, the cyclists were able to pedal a significant amount of time longer on the beet juice without tiring.

How does this happen? Scientists theorize that the naturally occurring nitrate content in the beet juice turns to nitric oxide in the body, and expands the blood vessels and reduces the amount of oxygen that the muscles need for exercise, so the muscles don’t tire as easily.

Besides athletes and those who are work out regularly, beet juice may be just as beneficial to those with cardiovascular, respiratory or metabolic diseases as well.

And the action of nitrates on blood vessels is also similar to a very popular prescription medication for erectile dysfunction.

Still not convinced to eat beets or start drinking beet juice?

Well, these humble little red root vegetables are also a packed full of vitamins, minerals, antioxidants and fiber, making beets a fat burning superfood.
Consider some of these reasons to add beets or beet juice to your daily diet:

Potassium–Potassium is a vital mineral that helps regulate fluids in the body. And potassium intake is extra important if you exercise. Physically active men and women require about 2,500 to 4,000 milligrams of potassium a day. If you train in a warmer climate, where you may sweat more, potassium needs are higher. A cup of beets contains over 500 milligrams of potassium, which is a good start to maintaining that balance.

Anti-inflammatory–Sports, overtraining, and working out regularly is a lot of wear and tear on your body–which can lead to chronic inflammation. Muscles and joints that are overtrained can develop inflammation and will lead to injuries, tendonitis, joint issues and even arthritis. Beets contain a substance called betaine, which helps reduce inflammation. Reducing inflammation has advantages to others besides athletes because it can decrease the risk of heart disease, Alzheimer’s disease, type-2 diabetes, and more.

Heart Health–The dietary nitrates in beets help muscles pump longer and harder—and that also includes the heart muscle. Beets have been proven to lower blood pressure and helps to make your heart stronger and healthier too.

Iron–Beet greens are edible too and are even higher in iron than spinach greens. Iron helps to transport oxygen in the blood and gets it to the muscles where it is needed, your energy levels stay higher.

It’s time to give beets a second chance. Try this recipe and you will be amazed at how tasty beets really are–

  • Purchase fresh beets and wash them well.
  • Peel off the tough outer skin with a potato peeler or paring knife.
  • Remove the green tops and slice beets in fairly thin slices.
  • Add beets to sauce pan with about a fourth to a half cup of water and a couple Tbsp. of grass fed butter.
  • Simmer with a lid on low to medium heat until fork-tender, about 10 minutes.
  • Drain any excess water and add a squeeze of fresh lemon, sea salt, pepper and more butter if you would like. Enjoy!
  • If you want to juice your own fresh beet juice, try it with some other additions: a couple stalks of celery, a half an apple, and some carrots to your juicer. You can also purchase beet juice at many health food stores.

Beets and beet juice are an excellent addition to anyone’s diet–whether you are a serious athlete or just a weekend warrior–or want to improve your ability in the bedroom.

Beets contain a powerful punch of vitamins and nutrients and provide the biggest bang for your buck!

Note: It’s not a great idea to drink large amounts of fresh beet juice all by itself. A few people can have negative reactions to beet juice, such as hives, rashes, and even paralysis of the vocal cords. Beet juice is best in smaller amounts and mixed with other vegetable juices. Beets and beet greens are also high in a substance called oxalic acid and should be avoided by those who tend to get kidney stones, gout, or rheumatoid arthritis.

This recipe started out as a joke, but if you are going to have an alcoholic cocktail, this one is actually VERY good and not as bad for you as those sugary concoctions full of preservatives and artificial flavoring. You will be surprised at how good this tastes, but go easy, it’s still a potent drink–and it most likely will NOT improve your athletic performance with the addition of vodka–so probably not a great pre-race drink! 😉

The Beet Martini

Ingredients:

  • 1 bottle  Chopin or other Potato Vodka
  • 3 Fresh Organic Beets
  • 2-4 cups Blood Orange or Fresh Orange Juice (I just bought fresh squeezed OJ from WF)
  • 4 Meyer Lemons, juiced
  • 2 Fresh Limes, juiced
  • Simple Syrup to taste
  • 6-8 ea. Fresh Basil Leaves
  • Lemon Twist, garnish

Directions:

  • Cut tops off beets and wash. Place in boiling water for about ten minutes. Remove from pan, rinse under cold water and scrape off tough outer skin. Slice and add to vodka in a glass pitcher or jar. Infuse for three days.
  • When ready to mix drinks, remove beets with a strainer spoon and discard. In a glass pitcher, add the vodka and chill. Meanwhile squeeze 3 Meyer lemons and three limes into a glass container. Add the orange juice. Crush the basil leaves in a small amount of simple syrup with a wooden spoon. Add to juice mixture and sweeten with simple syrup to taste. Leave it slightly tart.
  • To mix drinks, add ice to a cocktail strainer, juice and two shots of vodka. Shake and strain off ice. Garnish with a lemon peel.
  • Note: Measurements are approximate, so it may need a little tweaking to ‘taste’. Enjoy in moderation! Cheers!

Till next time,

Stay healthy and lean and FAST!

cat e1335982521218 Inflammation Silent and Sneaky Partner of Aging and Disease

 

10920911_933025466708952_6899937273509840540_nCatherine (Cat) Ebeling RN BSN, (studying MSN/PH) is an international health, wellness and longevity expert. In addition to her advanced degree in nursing, she has spent the last 30 years studying sustainable diets, health and nutrition all over the world. She also has 4 books including the worldwide best-seller,  “The Fat Burning Kitchen,” “The Top 101 Foods That Fight Aging”, and “The Superfoods Diabetes Reversal Diet”,  and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help create a healthier planet and healthier people. Cat’s Global Green Kitchen

Nutrition made Easy. Simple.Smart.Nutrition.

 

The Fat Burning Kitchen will get you started on the path to a healthy diet, weight loss and vibrant health.You will notice a difference in the first 24 hours! Learn about the so-called ‘health’ foods you may be eating that are actually ruining your health, and causing you to gain weight. And find out the best, fat-burning super-powered nutritious foods to eat to lose fat, gain boundless energy, and feel better than you ever have!

 

 

Source:
Stephen J Baily, Andrew M Jones, et al. “Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans”, Journal of Applied Physiology, Aug.6, 2009
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