Fine Tuning Your Nutrition To Aid Recovery From Injury

Sports of all types are getting more competitive and tuned towards athleticism, and this is contributing to a nationwide trend towards sports injury. A three year study by the CDC found that there were 34.1 sports injuries per 1,000 population, or 8.9m total annually. Whilst this isn’t a problem in itself, it seems Americans have a problem with recovery. According to Delaware professor Airelle Hunter-Giordana in USA Today, this often comes down to refusing help, poor quality sleep, and, crucially, nutrition.

It sounds obvious but nutrition is absolutely key to your full recovery. Many enthusiasts will feel less encouraged to eat due to being laid up, concerned about weight gain. However, diet should be one of your first considerations when planning your recovery, and fine tuning your intake will help to produce a fast and smooth recovery.

The role of micronutrients 

Nutrition can be broken down into two broad categories. Macronutrients concern your biggest food groups – carbs, fats and protein. Micronutrients concerns the vitamins, minerals, acids and so on that help the running of your complex internal systems. A 2015 study in the Open Access Journal of Sports Medicine outlined the importance of micronutrients when it found that vitamin D, nitrates and b-alanine aid recovery from injury and everyday activity.

Do your research into what your body needs, and be wary that you’re not receiving your nutrients in your day-to-day food – fruit contains a lot of vitamin C, for example. If you can identify areas of improvement, it’s worth it to invest in a jacked pack of micronutrients to aid your body, and you’ll be on your way to fine tuning your micro intake.

Assessing your protein requirements

It’s generally accepted that protein is necessary in higher levels for active people. This is because muscles and ligaments placed under strain will happily use up extra supplies for repair. Too much protein can be seriously problematic, however, and according to HealthLine protein buildup can lead to nephritis – kidney failure, in layman’s terms. It’s incredibly important, then, to drill down on your protein requirements.

First look at your exertion – if your sport or activity is mainly endurance based, you’ll need less than in, say, powerlifting. Secondly, work out your ratio; according to Team USA, 1.3-1.8g protein per kg is appropriate for most active people. If you are laid up with an injury, be wary over your protein intake as your body will use it less effectively than if you are exercising.

The role of carbohydrates

Carbohydrates frequently receive a bad rep as empty calories. When not packed on for use soon after in sports, they can lead to weight gain – however, during recovery, they are invaluable. Don’t default to white grains, however. According to Shape, during recovery you should keep up carb intake but switch to whole grains, organic fruit and vegetables.

This will help to reduce inflammation, a contributing factor to long periods out with injury, and will help to speed up your recovery. Whereas the likes of rice and pasta are invaluable for stamina pre-injury, it’s best to avoid them during recovery. Again, listen to your body.

Recovery from injury is often underestimated as a period of convalescence in which rest is king. Rest is very important, of course, but so is nutrition. Feeding your body the perfect ingredients to make a positive recovery from your injury is absolutely key to long-term vitality.

By Jess Walter

Boost Your Metabolism with Intermittent Fasting

By Karen Malkin, Karen Malkin Health Counseling 

Train Your Body to Burn Fat for Fuel- The best of all medicines is resting and fasting.” —Benjamin Franklin 

Have you heard of intermittent fasting (IF) and wondered what it’s all about? Well IF simply involves alternating cycles of fasting and eating. Many studies show this can cause weight loss, improve metabolic health, protect against disease, and perhaps help you live longer.

Specific benefits of intermittent fasting include:

• Lower glucose and/or insulin levels

• Improved lipid profile and blood pressure

• Greater fat mobilization

• Slower cell proliferation rates

• Enhanced mitochondrial remodeling

• Lower inflammation and oxidative stress

• Slower aging and longer lifespan

• Increased HGH and athletic performance

Hardwired to Fast?

The whole idea of intermittent fasting is as old as eating itself. Back in the hunter-gatherer days we didn’t have the luxury of eating a meal every three hours. You only ate after you caught or foraged your food—and there could be long periods of fasting between those meals. Today, we still do some form of IF. When you go to sleep you literally fast for eight hours, wake up, and then eat“break-fast” in the morning.

Here are some of the popular methods of IF:

  • Alternate Day Fasting: Alternating fasting days with eating days.
  • Modified Fasting Regimens: Consumption of 20-25% of energy needs on scheduled fasting days (such as the 5:2 diet, in which you eat normally for 5 days of the week and restrict calories for 2 days of the week).
  • Time-Restricted Feeding: Consume food within specific windows, which induces fasting periods on a routine basis (such as the “16/8” method, in which you fast for 16 hours each day, eating only between a noon to 8 p.m. window).

I prefer a modified version of the 16/8 method, which is less restrictive, but delivers similar results:

  • Eat three meals a day.
  • Take time to enjoy a satisfying breakfast.
  • Make lunch your main meal of the day; eating enough to get to dinner without snacking.
  • Finish with a light dinner by 8 p.m. or earleir. No food after that. Eating late at night leads to weight gain.
  • Wake up and break your 10–12 hour fast
  • Drink lots of of water in-between meals

Skipping breakfast may not effect body weight, but it does increase 24-hour blood glucose levels in the short term. More studies are still needed to determine if breakfast skipping is beneficial, neutral or detrimental for your health in the long-term. Some say it’s wise to “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

How it Works

Burning fat actually refers to the process of using fat as fuel, or your main source of energy. But fat is only one kind of fuel that can be utilized by your body; the other is carbohydrates (or sugars). When your body has both available, it burns the sugars first and the fat second.

A widely popularized theory to stabilize blood sugar is to eat 5–6 small meals throughout the day. However, when your body is being fed every 2–3 hours, it has no incentive to burn its stored fat for energy. When you eat three meals a day with ample time between meals, your body is forced to burn stored fat.

Once fat is restored as an active fuel supply, you’ll enjoy the benefits of increased energy, more stable moods, greater mental clarity, better sleep, fewer cravings, and natural—permanent weight management. By doing these “mini fasts” between meals, you are training your body to use your fat reserves as fuel, which is one important way to Master Your Metabolism.

To your good health,
Karen

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MUSCLE MAINTENANCE

THE KETOGENIC DIET MADE EASY

MCT Makes It Easy for Bodybuiders to Stay on Ketogenic Diet

If you’re a body builder, you may have followed a ketogenic diet in order to lean out and look ripped right before an upcoming show.

When you eat a diet with few carbs, lots of fat, and adequate protein, your body responds to the lower levels of blood sugar by switching to an alternative power source. It converts fatty acids to ketones, which become your main energy source.

Translation: Instead of burning carbs, your body burns FAT.

Feel the burn. Not the pain. 

According to recent studies, a ketogenic diet is an optimal method for shedding body fat and exposing toned muscles. Here are some specific benefits of a ketogenic diet:

  • If adequate amounts of protein are consumed while in a state of ketosis, your body will spare protein and preserve muscle.
  • Many beneficial hormones (GH, testosterone, and IGF-I) are released, which leads to more fat breakdown and lean muscle growth.
  • You may experience decreased appetite and fewer carb cravings, making dieting easier to accomplish.

Here’s the problem: Preparing meals and adhering to the strict guidelines of a ketogenic diet can be extremely difficult for many as it involves a very rigid ratios of carbs, proteins, and fat.


Fortunately, simply combining MCT Lean MCT Oil with a reduced carbohydrate diet can generate therapeutic blood ketone levels and deliver all the benefits of following a ketogenic diet—without the struggle.


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Does Sleep Help You Lose Weight?

Dr. Cole explains how getting enough sleep can help weight loss by managing hormone levels to help regulate appetite. The importance of growth hormone levels during sleep and the importance of building muscle mass.