5 TIPS TO DIET LIKE A PROFESSIONAL ATHLETE
Patient Success Spotlight
1. Mind your greens. For athletes the focus is almost always on carbs and protein. One provides the fuel, and the other provides the restorative power to heal our muscles and keep us training at a high level. Protein and carbs are important, but so are the mineral and vitamins the facilitate their delivery and help to process them. Eat vegetables at every major meal, and try layering your vegetables. Have two or three different veggies at a time. 2. Crush some berries to boost recovery. Wantaneasyandprovenway to reducesoreness?Accelerateyour recovery efforts between sessions in the gym by crushing some blueberries. Eat 1-2 cups of berries a day to take advantage of these benefits. 3. Use protein as the anchor for your meals. As an athlete you already know the importance of crushing a fair amount of protein in order to keep your muscles recovering and prepared for battle. The lists of benefits of getting your protein in are substantial and are a bedrockpartof thehighperformanceathlete’sdiet.Adequateprotein intake maintains muscle, improves recovery, might improve cognition and sleep. 4. Take advantage of sleep to increase recovery. Instead of using your sleepy time for solely catching up on your Z’s, you can help charge the recovery process overnight by consuming some pre-bed, slow digesting protein. These protein sources before bed will turn what is an otherwise catabolic 8 hours into productive recovery, repair and growth. If you want to take it to the next level, plan a meal in the middle of the night. 5. Prep your meals. Highperformanceathletesunderstand thatperiodizationandpreparation is everything when it comes to training.This kind of planning and evaluation should extend to the way you are fueling yourself. Do this by having your meals ready before you stumble in the door after a day of crushing workouts. Planning and prepping your meals ahead of time insures that you are making better choices. After a long day of up to 6 hours in the pool and the gym the last thing you wanted to do was prepare a meal. And so what happened? The convenience of the less healthy options almost always won out.
“At the start of Physical Therapy , I couldn’t make a fist. Now I can play volleyball and basketball with little to no pain.” - K. Reamer Now I can play volleyball and basketball!
Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.
PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Hold for 25 seconds. Alternate legs and repeat 3 times. Stretches Hip Muscles www.simpleset.net
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Sources: http://www.yourworkoutbook.com/nutrition-athletes/
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