When injured, athletes face the battle of rehabilitation in the gym and physio room, however what they also choose to eat plays a vital role in their recovery.
Whilst appropriate nutrition won’t cut rehabilitation from weeks to days, if used effectively it can ensure that the healing process is optimal and can help athletes make a strong return.
English Institute of Sport (EIS) Performance Nutritionist Bronwen Lundy works with the British Olympic Association’s Intensive Rehabilitation Unit as their nutrition
specialist and says that views on nutrition injury have developed in recent
years.
“Traditionally, the first thing that would spring to mind when an athlete was injured was how to ensure they maintained their weight whilst training was reduced. We now know a lot more about the recovery process and the focus has shifted to the specific areas where nutrition can speed recovery up. So, whilst weight management is still on the list, it’s not the sole focus.”
EIS Performance Nutritionist Alex Popple explains just how specific areas of nutrition can support recovery. “Quick recovery from soft tissue damage, such as muscle tears and traumas, could require an increased protein intake, specifically the protein amino
acid leucine, to support new cell growth and repair” he says.“Key micronutrients such as zinc, iron and magnesium are also important for the healing process and formation of new cells. Such micronutrient and protein demands can be met by adding red meat, milk, shellfish, eggs, nuts and seeds to your daily diet” he adds.
For bone strength and maintenance, Popple advises that increasing vitamin D and calcium intake may be helpful to making a return to form.“For some athletes, some sun exposure will be enough to top up vitamin D stores, especially in winter; otherwise they may seek supplementation, as advised by their GP. As for calcium, having at least 3 servings of low-fat dairy products per day, for example milk, yoghurt and cheese, will help keep calcium intake up.”
When it comes to recovering from joint issues, Popple advises a combination of sources. “Some arthritic conditions, tendonitis and joint injuries may benefit from a glucosamine sulphate supplement. This is a vital component used in the formation of the connective tissues around joints; cartilage, tendons and ligaments. Adding an appropriate source during recovery from such conditions or even during hard training could help reduce joint pain and maintain flexibility of the joint. “Reducing inflammation during injury needs careful consideration; inflammation is a sign of damage and taking an anti-inflammatory to continue competing or training might not be the answer. Omega 3s, such as EPA and ALA, are a natural anti-inflammatory and can help prevent those achy knees! Olive oils, nuts and oily fish (such as salmon, tuna and mackerel) are the best sources. Omega 3 oils are encouraged as part of a normal healthy diet to reduce the risk of heart disease, so this is an added benefit” he adds.
The type of injury will dictate the nutritional recommendations that are provided to support recovery and it is advised to liaise with a professional for specific requirements. Some supplements may need to be avoided during injury and early in rehabilitation, particularly if surgery is needed. Always check with your GP, sports nutritionist or specialist.
Tuesday, 11 May 2010
Excellent advice from the English Institute of Sport on Nutrition and Supplementation for Injury Recovery
The following is an article published by the English Institite of Sport (EIS) on nutrition and supplementation for recovery from injury
Thursday, 6 May 2010
Twelves Clinical Points From Poliquin Worth Knowing
The following is a reproduction of a recent blog by Charles Poliquin on hormones and their effects on body composition and fitness.
Today, Dr. Rakowski was lecturing at the Poliquin Strength Institute for the Biosignature Continuing Education Series. Here are 12 clinical pearls you missed out on:
- People who thrive are the ones that make and metabolize acids correctly. Acid can be your friend if you manage it properly.
- Here is a pearl from Dr. Rakowski, he showed a scientific paper on B12 absorption and brain aging. If you don't absorb B12, your brain
ages 617% faster! As I have stated before, the greatest impact of not testing
your HCl levels is compromising your brain health.- Growth hormone is a significant anti-depressant. Deep sleep is the real way to achieve optimal growth hormone levels.
- The major benefit of using Arginine is boosting growth hormone during effort, besides boosting NO2.
- Only fat people make too much estrogen.
- People who have elevated triglycerides have low levels of growth hormone.
- The body ignores constant stimuli. Changing everything constantly is one of the keys to success whether we are talking about training, diet, or supplements.
- Brain derived neurotrophic factor is a strong anti-depressant produced by exercise that induces lactic acid production.
- Learning improves 20% after exercise. Why are we canning Physical
Education classes?- Charlie Chaplin fathered a child when he was 80. Sexual dysfunction is rampant because people are simply unhealthy.
- Low-grade systemic inflammation (metaflammation) is associated with obesity,
insulin resistance and chronic disease (Brithish Journal of Nutrition (2009) 102, 1238-1242- Friends do not let friends get fat.
- Sleep is your most powerful anti-inflammatory agent.
Wednesday, 5 May 2010
Friday, 30 April 2010
Shakira - Waka Waka (This Time For Africa)
The song 'Waka Waka (This Time For Africa)', sung by Shakira, has been chosen as the official athem for the upcoming World Cup in South Africa, apparently controversially beating out K'naan's 'Wavin' Flag'.
The question begs, why a Colombian singer has been chosen as the official ambassador of the World Cup in South Africa, despite her being able to adequately belt out a song and looking smokin' whilst doing it?
I hadn't heard either song till today but after watching the Shakira clip, I have the following comments
BTW, the Shakira video is below
The question begs, why a Colombian singer has been chosen as the official ambassador of the World Cup in South Africa, despite her being able to adequately belt out a song and looking smokin' whilst doing it?
I hadn't heard either song till today but after watching the Shakira clip, I have the following comments
- If you are going to get Shakira to sing the song, why not have her in the music video (see previous point on smokin'ness)?
- How come the only footage of English footballers featured Beckham and Owen who will both NOT feature in Capello's squad, through injury, though it is debatable whether Owen, and perhaps Beckham, ever had chances of being selected
- Harry Kewell and the Socceroos get a few clips in the video, which makes me feel that we may be finally considered a force to be reckonned with on the world footballe stage. Get in there!
BTW, the Shakira video is below
Saturday, 24 April 2010
Poliquin's Top 5 Supplements For Gaining Muscle Mass
Charles Poliquin, one of the world best known and respected strength coaches and educators, recommends the following supplements, in the following order for stacking on pounds of muscle. I'd have to agree with him.
- Omega 3s/Fish Oils
I have discussed the benefits of omega 3 fatty acids in depth before, and this is yet another one - A ground up vegetable and fruit drink to prevent your body getting too acidic, which causes muscle breakdown (catabolism). He also recommended combining a fruit and vege drink with added amino acids post workout.
Synerprotein is alternative perfect because it is a blend of soya protein isolates from non-GMO soyabeans, on a base of dehydrated brocolli, carrot, red beet, rosemary, tomato, turmeric, cabbage, Chinese cabbage, grapefuit and lemon bioflavenoids, and hesperidin. - Whey based protein shake first thing in the morning and post workout
For those who are dairy intolerant, soya, egg, rice/grain and pea proteins are good alternatives but they are not as rapidly absorbed into the body. You will also have to make sure that the protein source is complete. For example, combining pea and rice/grain proteins will give you the full spectrum of amino acids because grain is low in lysine but has sufficinet methinonine whilst pea is high lysine but lacks a lot of methinonine. - Carb based recovery formula post workout
- A decent multi-vitamin and mineral to prevent any deficiencies which can slow any training results.
Use these in combination and you will be having to walk through doorways side-on in no time.
Tuesday, 20 April 2010
Sunday, 18 April 2010
"Get Abs #1" - my advice
Matt Kay recently wrote a blog on the Inspiring Fitness website that highlighted the need to reduce stress to help you achieve the six pack you desire. He highlighted the importance of coping with stressors and gave recommendations on how to deal with stress, like identifying the stressor, avoiding stressors, managing the stress, getting plenty of sleep and exercise, and nutrition and supplementation to help you cope with stress.
I'd like to flesh out these points and give my own advice on how to deal with stress in your life. This will not only help you achieve the flat, waterboard stomach you see in magazines and movies, but also prevent diseases of a stressful lifestyle including cardiovascular disease, Type II diabetes, hypertension, depression, eczema, IBS, insomnia, fatigue and some forms of cancer.
A lot of the content of this blog comes from The Smart Health Guide To Stress, distributed at Nuffield Health sites. I picked my copy up at the Covent Garden site.
What Is Stress?
Getting 'stressed' is defined as feeling pressure exceeding our ability to cope, i.e. events becoming out of our control.
Stress is not necessarily a bad thing. We have evolved to react to stress by releasing hormones which heighten our senses and metabolic rate ('fright or flight' responses). It can help us achieve our goals. Stress is essential. But when it becomes too much or is not coped with, that is when it can become detrimental. Other hormones, like cortisol, are excessively released and that can cause detrimental effects on the body.
Cortisol counteracts the effects of growth hormone (GH) and testosterone (T) in the body. Both GH and T have been shown to be associated with increased fat burning and decreased abdominal fat, whereas cortisol has the opposite effects, increasing fat deposits around the midsection of the body.
How Do You Know When You Are Too Stressed
If you suffer from any of the follow, then it is likely that your stress levels are excessive:
There are 3 main ways you can cope with stress, by addressing the following areas
1. Environment
This area is based around changing the circumstances and events in your life that causes you stress. There are several things you can do to change your environment to limit stress.
This is when you create stress for yourself by 'dwelling' on things or assuming things are stressful. There is often at least two ways of looking at something. Try to maintain a positive outlook.
If you suffer from any of the follow, you are likely to see situations as stressful when they may not in reality be so
There are two components to this area: releasing stress and increasing relaxation.
Releasing Stress
Exercise! Preferably after the stess, i.e. after work. It clear the stress hormones: adrenaline and noradrenaline. But not for too long. Exceeding an hour of medium to high intensity exercise will release more cortisol which will be counter-productive. As Matt Kay recommended, try intervals when doing cardio, or do weights, or punch a bag or pads in spurts.
Increasing Relaxation
Improving your nutrition is a great start to helping you be more relaxed. Try:
Nutrition is something that most people can attempt to alter to help them cope with stressors. However there are some supplements that can help you deal with stress and try to regulate your stress hormone (adrenaline. noradrenalin, cortisol) outputs.
Siberian Ginseng
Siberian Ginseng is an adaptogen. An adaptogen is a natural herb product that increases the body's resistance to stress, trauma and fatigue.
Ginseng's name comes from the Chinese jen shen, which means ‘man root’, so-named because some roots have limb-like branches resembling arms and legs.
Nutri-Calm
During stress, your body becomes depleted in Vitamin Bs and c. This supplement contains a mixture of B-complex vitamins and vitamin C, plus camomille and anti-oxidants to calm you down and prevent damage from free-radicals which are produced during stress.
Hops and Valerian Root
Hops and Valerian Root are excellent herbs to help relax you and help you sleep. This supplement can also be taken by those who suffer from any phobias, eg. fear of flying, to help calm them before and during the activity.
Perilla & Cyperus Combination
This is another supplement based on Eastern herbs to help with coping with stress. Perilla is also helpful in the relief and prevention of seasonal allergies and hayfever.
I'd like to flesh out these points and give my own advice on how to deal with stress in your life. This will not only help you achieve the flat, waterboard stomach you see in magazines and movies, but also prevent diseases of a stressful lifestyle including cardiovascular disease, Type II diabetes, hypertension, depression, eczema, IBS, insomnia, fatigue and some forms of cancer.
A lot of the content of this blog comes from The Smart Health Guide To Stress, distributed at Nuffield Health sites. I picked my copy up at the Covent Garden site.
What Is Stress?
Getting 'stressed' is defined as feeling pressure exceeding our ability to cope, i.e. events becoming out of our control.
Stress is not necessarily a bad thing. We have evolved to react to stress by releasing hormones which heighten our senses and metabolic rate ('fright or flight' responses). It can help us achieve our goals. Stress is essential. But when it becomes too much or is not coped with, that is when it can become detrimental. Other hormones, like cortisol, are excessively released and that can cause detrimental effects on the body.
Cortisol counteracts the effects of growth hormone (GH) and testosterone (T) in the body. Both GH and T have been shown to be associated with increased fat burning and decreased abdominal fat, whereas cortisol has the opposite effects, increasing fat deposits around the midsection of the body.
How Do You Know When You Are Too Stressed
If you suffer from any of the follow, then it is likely that your stress levels are excessive:
- lack of appetite
- food cravings when under pressure
- indigestion and heart burn
- poor sleep pattern
- irritability with people
- indecisiveness
- loss of sense of humour
- simmering anger
- poor concentration
- feeling unable to cope
- switching to new tasks when the previous one has not been completed
- no interest in activities outside of work
There are 3 main ways you can cope with stress, by addressing the following areas
1. Environment
This area is based around changing the circumstances and events in your life that causes you stress. There are several things you can do to change your environment to limit stress.
- identify the stress and, if you can, remove or reduce it
- spend more time doing the things you enjoy
- identify what is preventing you enjoying the things you do
- improve time management - diarise everything and write lists
- only allow yourself to work a certain number of hours
- surround yourself with positive and supportive people - avoid stressful relationships
- take a 5 minute break every hour at work, 55/5 rule.
This is when you create stress for yourself by 'dwelling' on things or assuming things are stressful. There is often at least two ways of looking at something. Try to maintain a positive outlook.
If you suffer from any of the follow, you are likely to see situations as stressful when they may not in reality be so
- Perfectionism
- Desire to please others
- Insecurity
- Fear of failure
- Lack of flexibility
- Negativity
- Need for control
- Unable to ask for help
- Fierely independent
- Is what you dealing with really that important?
- Live in the present, not the future. Are things that bad today?
- What is it that I am stressing about? Why? Is it that bad?
- What good may come out of this situation?
- What is one way I could reduce the stress in this situation?
- Who can I talk to about this? Friends, partner, colleagues, boss, spiritual leader, shrink?
- Is there anything positive about this situation? Could I make it more so?
- What other coping strategies could I try?
There are two components to this area: releasing stress and increasing relaxation.
Releasing Stress
Exercise! Preferably after the stess, i.e. after work. It clear the stress hormones: adrenaline and noradrenaline. But not for too long. Exceeding an hour of medium to high intensity exercise will release more cortisol which will be counter-productive. As Matt Kay recommended, try intervals when doing cardio, or do weights, or punch a bag or pads in spurts.
Increasing Relaxation
Improving your nutrition is a great start to helping you be more relaxed. Try:
- Make sure you have a decent breakfast with wholegrains and protein (oats, egg whites, etc)
- Eat some regular meals throughout the day
- Take a lunch break, do not eat at your desk or 'on the fly'
- Avoid sugars and refined carbohydrates (white pasta, bread, rice, etc)
- Try to avoid caffeine and stimulants
- Eats lots of fruit and vegetables
- Drink lots of water - dehydration of only 3% can increase your sense of effort by 70%.
- Meditate or just sit quietly for a few minutes, visualising non-stressful situations
- Listen to music, read enjoyable books and do not watch TV just for the sake of it
- Conduct deep breathing at least once per day
- Enjoy a long bath or shower... with a partner? ;-)
Nutrition is something that most people can attempt to alter to help them cope with stressors. However there are some supplements that can help you deal with stress and try to regulate your stress hormone (adrenaline. noradrenalin, cortisol) outputs.
Siberian Ginseng
Siberian Ginseng is an adaptogen. An adaptogen is a natural herb product that increases the body's resistance to stress, trauma and fatigue.
Ginseng's name comes from the Chinese jen shen, which means ‘man root’, so-named because some roots have limb-like branches resembling arms and legs.
Nutri-Calm
During stress, your body becomes depleted in Vitamin Bs and c. This supplement contains a mixture of B-complex vitamins and vitamin C, plus camomille and anti-oxidants to calm you down and prevent damage from free-radicals which are produced during stress.
Hops and Valerian Root
Hops and Valerian Root are excellent herbs to help relax you and help you sleep. This supplement can also be taken by those who suffer from any phobias, eg. fear of flying, to help calm them before and during the activity.
Perilla & Cyperus Combination
This is another supplement based on Eastern herbs to help with coping with stress. Perilla is also helpful in the relief and prevention of seasonal allergies and hayfever.
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