Great dietary sources of calcium and vitamin D are dairy products and fortified foods such as orange juice. Dietary fats provide essential fatty acids that the body cannot make on its own.

Essential fatty acids like omega-3 fatty acids are needed to make and repair cell membrane, and are good for the heart, a source of energy, lubricating joints and tissues and reducing inflammation in the body. Cold water fish salmon, mackerel, and sardines , ground flaxseed and walnuts are a few good dietary sources to include in your daily training diet.

Vitamin C plays a role in tissue repair and formation of collagen. Collagen provides strength and flexibility for ligaments, tendons and is necessary to hold bone together. Vitamin E helps protect tissues and organs from damage caused by free radicals.

The combination of these vitamins is thought to minimize damage from exercise and therefore help with recovery from your workout or training session. Think of deep and vibrant colors when choosing which fruits and vegetables you consume.

Citrus fruits, strawberries, kiwi, tomatoes and peppers contain tissue repairing vitamins. Vitamin E can be found in almonds, almond butter, sunflower seeds, wheat germ and avocado. In general, the basic dietary approach to reducing your risk for sport related injury is to provide a wide variety of nutrient-dense whole foods that support bones, joints, muscles, tendons, and other connective tissues.

Including plenty of whole grains, dark green vegetables and red, purple, and blue fruit, low fat dairy products and healthy fats and staying hydrated can help minimize your risk for exercise related injury. Bookmark rechargewithmilk.

ca to get updates, event details and all the latest news from the original recovery drink. Carbohydrate is the preferred fuel source to support exercise. When carbohydrate stores are low the body breaks down muscle-protein to use as fuel supplies.

Therefore chronic carbohydrate depletion may lead to decreases in strength and possibly damage to muscle tissue. Dietary protein is vital for muscle maintenance, growth and repair. These windows focus largely on glycogen availability in the muscles, or how saturated the muscles are with carbohydrates.

It also considers the digestion and absorption rate of specific nutrients, and substrate utilization during exercise. Moderate to high-intensity exercise relies heavily on carbohydrates as a fuel source, however, glycogen stores in the body are limited and can only supply the body with energy for up to a few hours during continued high-intensity bouts.

Therefore, "filling up the gas tank" is imperative to improve performance and prevent fatigue. It takes roughly about hours for carbohydrates to be fully digested and assimilated into muscle and liver glycogen. Therefore, the first feeding priority before exercise is a meal at least 4 hours before competition to fully saturate muscle glycogen stores.

Want to see how you can put this information to use as a fitness pro? Look into our Certified Sports Nutrition Coach course!

The purpose of post-workout feedings at specific times is to augment the recovery process, which in turn implies muscle recovery. Muscle recovery goals will vary based on the sport an athlete is participating in but can include muscle strength, muscle growth, or prevention of muscle soreness.

Since muscles store carbohydrates and amino acids make up the structure of skeletal tissues, feedings are largely focused on carbohydrates and proteins. When studies compared the effects of carbohydrate or protein feedings on muscle protein synthesis, they found that together they have the greatest effect on increasing muscle protein synthesis.

Regarding muscle strength and growth, it has been found that the greatest effect of protein consumption is largely dependent on the last dose consumed. Regular protein feedings every hours in doses of grams have shown the greatest benefit in improving muscle growth, and strength and leading to favorable changes in body composition.

However, regarding specific feeding windows, muscle protein synthesis is greatest immediately after up to 2 hours post-exercise. How much protein should be consumed in that time frame? Can essential amino acids also do the trick?

Doses of g of essential amino acids can also maximally stimulate muscle protein synthesis. This can improve recovery and leads to favorable changes in body composition such as increases or maintenance in lean mass and decreases in fat mass.

During exercise, frequent feedings of g of high GI carbs per hour of training can help increase performance, maintain normal blood glucose levels, and prevent early fatigue. Post-exercise, protein should be consumed as soon as possible after exercise.

However, you can still maximally stimulate muscle protein synthesis up to 2 hours post-exercise by consuming g of a rich protein. When it comes to strength, recovery, and improved body composition it is recommended that protein be consumed in intervals of every hours to promote a positive state of nitrogen balance.

If your goal is to build muscle, carbohydrates, and protein should be consumed together. Nutrient timing can be employed at any level, however, if you are looking to gain a competitive edge and boost your performance, nutrient timing may be the key to your success.

Her first introduction to working with professional athletes was back in when she worked at the UFC performance institute in Las Vegas, Nevada. Since then, Jackie has worked with various professional fighters and other clientele and now operates under her company she started back in March, The Fight Nutritionist LLC.

The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performance at their absolute best. All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy.

Jackie is also a member of the international society of sports nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University.

You can find her on LinkedIn here.