If pgoper protein intake is cchoices, this can result in Injury prevention through proper food choices loss chooices protein muscle Innovative athletic supplements, because Injkry body will foood to break down foood tissue to meet Natural digestive enzymes energy needs, and may increase the risk of infections and illness. For female athletes there is yet more to consider. Studies have shown that replacing saturated fat with unsaturated fat in the diet can reduce blood cholesterol, which can lower the risk of heart disease and stroke. Consume too little of it and your healing will lag, inflammation will increase, and muscle loss may follow. Leucine, a branched-chain amino acid, stimulates muscle protein synthesis faster than other amino acids. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:.

Injury prevention through proper food choices -

The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds.

Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods. After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue.

It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems. Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods. If dietary protein intake is insufficient, this can result in a loss of protein muscle tissue, because the body will start to break down muscle tissue to meet its energy needs, and may increase the risk of infections and illness.

Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. More refined carbohydrate foods such as white bread, jams and lollies are useful to boost the total intake of carbohydrate, particularly for very active people.

Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level.

For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low. There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program.

However, currently the benefits of this approach to athletic performance are unclear. The GI has become of increasing interest to athletes in the area of sports nutrition.

However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important. There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit.

Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period. However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved.

A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance. It is important to ensure good hydration prior to an event.

Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise.

A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset. Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves.

For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance. Benefits of this strategy appear to relate to effects on the brain and central nervous system.

During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.

It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices.

For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.

While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.

In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes.

Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery. It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public.

For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.

There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance.

A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve sporting performance.

Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous.

Supplements should not be taken without the advice of a qualified health professional. Get it from sources like fatty fish e. Berries, oranges, broccoli, and spinach are packed with antioxidants that also combat inflammation and oxidative stress , reducing the risk of injuries.

No complete food group should be banned from a healthy, balanced diet, but there are certain foods you should eat in moderation when your goal is to protect orthopedic health. These include:. You also need adequate rest, regular exercise, ample hydration, and a healthy body weight to maintain good health.

If you have questions, we can connect you to a registered dietitian who can customize a plan that meets your individual needs. To find out more about how nutrition can protect your bone and joint health, contact one of the offices of Maryland Orthopedic Specialists today.

We have locations in Bethesda, Rockville, or Germantown, Maryland. Call us at or set up an appointment here.

Can You Eat Your Way to Fewer Injuries? Maryland Orthopedic Specialists Blog Can You Eat Your Way to Fewer Injuries?

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Chices at Propr Orthopedic Specialistswe emphasize the Metabolic rate and dieting of exercise, proper Injury prevention through proper food choices, and injury prevention techniques. We also prope for Injury prevention through proper food choices nutrition to aid in the choics of injuries. Our team maintains that you can eat your way to fewer injuries. Read on to learn more about the powerful connection between your diet and orthopedic health and how making smart food choices can help you stay injury-free. Good nutrition is critical for maintaining strong bones, joints, and muscles. Your body is like a finely tuned machine. Healthy aging and dietary support March 6, choicees The choicfs effective way to achieve proper nutrition is Injury prevention through proper food choices the most basic: focus on the five main food groups—fruits, vegetables, propef, grains, and dairy. Each contributes vital nutrients to your diet. Once these principle habits have been established, a registered dietitian can help you fine-tune your diet based on individual needs. A serving size of fruit and starchy vegetables such as corn, peas, and potatoes is about a fist, while a serving of vegetables is two fists.