Sports nutrition for injury prevention -
When athletes don't get enough carbohydrates, the body uses protein for fuel, which prevents wounds from healing. All those microscopic tears in the muscle don't heal and it will continue to get worse. Lora : What I always tell my athletes is nutrition is just as important as practice and skill development - it all goes together.
It's just as important to plan and prep nutrition and eat healthy, as it is to practice your sport and get better. I'm not going to tell someone to make eggs if they won't eat eggs.
An athlete will not get to where they want to be if they don't have healthy nutrition in their body. Nutrition is the one magic bullet to help improve performance.
Learn more about nutrition for injury recovery in athletes. Sports and Nutrition: How to Prevent Injury and Improve Performance. Teens playing soccer. Teenage soccer player making an effort while running with soccer ball during a match against her opponents. Do athletes in different sports have different nutrition needs?
What is proper fueling? What carbohydrates should athletes be eating? Should athletes consume sports drinks? How does nutrition play a role in injury prevention? How does nutrition play a role in recovery?
How important is meal preparation? It is important for adequate energy intake to provide the nutrients required to fuel exercise and recover optimally.
Recovering from exercise is essential to help repair any damaged tissues and replenish energy stores to fuel repeated exercise performance. Dietary protein is known for its role in lean tissue repair and growth so it is recommended to consume g after training, as part of a daily intake of 1.
Alongside protein, post-exercise carbohydrate ingestion is also advocated to promote muscle glycogen synthesis to perform subsequent high-intensity training.
For sports performance dietary protein and carbohydrates get the headlines for their role in protein synthesis and energy availability, however dietary fat is equally important for performance health.
Overconsumption of certain fats may negatively influence injury risk, due to the pro-inflammatory properties of excessive trans and omega-6 fatty acids. Anti-inflammatory omega-3 fatty acids should be prioritised to promote immune function, protein synthesis, brain function and recovery from exercise.
Saturated fat intake should also be controlled; it is important for anabolic hormone production and structuring cell membranes, but too much may impair performance and increase fat mass due to its high calorie value.
Diets that lack important nutrients leave the body in a state of nutrient deficiency that can impair physiological function and cause injury.
When blood levels of nutrients are low, the body will source it from internal stores endogenous production , for example, calcium may be extracted from bone when blood calcium levels are low. This can ultimately leave you prone to bone injuries. Eating a rainbow a day is an effective technique to obtain all the nutrients required to optimise performance and boost recovery.
Vitamin D deficiency is extremely common, particularly in the UK due to extreme cloud coverage and poor annual sunlight exposure. Vitamin D plays a vital role in bone and calcium homeostasis, immune function and muscle health, and is associated with increased injury incidence when vitamin D status is low.
Maintaining hydration in sport is vital for exercise performance and dehydration can lead to injury if not regulated. Therefore, hydration testing in athletes is important while training and exercising. Post-exercise alcohol ingestion impairs recovery and adaptations to training by blunting rehydration, protein and glycogen synthesis.
Even when co-ingested with protein, alcohol suppresses the anabolic response in skeletal muscle, and carbohydrate ingestion only partially offsets the deleterious effects of alcohol on muscle glycogen resynthesis.
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