Focusing too much on playing one favorite sport probably isn’t a good idea for kids under 12, researchers report.
That’s because specializing in a single sport seems to increase a child’s risk of injury, researchers say.
“Young athletes should participate in one competitive sport per season, and take at least three months off (non-consecutive) from competition per year,” said the study’s leader, Dr. Neeru Jayanthi. He’s a physician with Emory Sports Medicine and an associate professor of orthopaedics and family medicine at Emory University in Atlanta.
For the study, Jayanthi’s team assessed the risk of sports-related injuries among nearly 1,200 young athletes. After tracking their training schedules over the course of three years, the investigators found that nearly 40 percent of the athletes suffered an injury during the study period.
The findings also showed that injured athletes began specializing in one sport at an average age younger than 12 years. In addition, nearly two-thirds of these athletes in highly specialized sports sustained a repeat injury.
Athletes who didn’t sustain injuries began to focus on one sport when they were older than 12, on average, according to the report.
“While different for each sport, determining a possible age of specialization, as well as other training factors, may help guide young athletes in reducing risk,” Jayanthi said in an Emory news release.
Young athletes who had sports-related injuries during the study period tended to play more year-round sports, played more organized sports each week and were more specialized in specific sports than those who didn’t have an injury, the researchers found.
The study authors advise young athletes to play more than one sport. In addition, they said, younger children shouldn’t train more hours than their age each week.
The study was published online March 16 in the British Journal of Sports Medicine. The findings were also presented Thursday at the International Olympic Committee World Conference on Prevention of Injury and Illness in Sport, in Monaco.
News stories are written and provided by HealthDay and do not reflect federal policy, the views of MedlinePlus, the National Library of Medicine, the National Institutes of Health, or the U.S. Department of Health and Human Services.
Watch this video and follow along as celebrity instructor and Health contributing editor Kristin McGee guides a 10-minute Pilates workout that�s perfect for beginners and pros alike.
During this sequence, McGee focuses on targeting your abs, especially the transverse abdominals, the deepest layer of muscle in your core. According to McGee, we should lead all of our daily activities from those muscles. They support us, give us good posture, and help us with twisting and movement. Plus, that deep transverse core muscle is what helps make your spine nice and long.
As you do this workout, there are a few crucial things to keep in mind. For starters, tune into your body, and really try to feel the connection both to your pelvic floor muscles and to your transverse abdominals. McGee suggests imagining you�re wearing a wetsuit, and it�s pulling everything in your torso inward.
While your core and pelvic floor should feel tight and engaged, be sure to keep your shoulders soft. It also helps to maintain a slight �C curve� in your spine, which allows your lower abs to be pulled even farther in, helping to activate and tone them.
Finally, use your breath to connect to your pelvic floor muscles and scoop in your abs as you go through each move.
Some of the moves may seem really subtle and simple�but don�t be fooled! This sequence is sure to have your abs aching the next day, in the best kind of way.
For the second straight year, U.S. pedestrian deaths are setting alarming new records. The number of pedestrians killed on U.S. roads rose a projected 11 percent between 2015 and 2016, the largest year-to-year increase on record, according to a new Governors Highway Safety Association (GHSA) report.
During the first six months of 2016, preliminary data show 2,660 pedestrian deaths nationwide, compared to 2,486 for the same period during 2015. The year-long projection is based on those numbers. The report also projects a 22 percent rise in pedestrian deaths from 2014. Both estimates are sharply higher than the 9 percent increase in pedestrian deaths between 2014 and 2015.
“This is the second year in a row that we have seen unprecedented increases in pedestrian fatalities, which is both sad and alarming,” said report author Richard Retting, who’s with Sam Schwartz Transportation Consultants.
“It is critical that the highway safety community understand these disturbing statistics and work to aggressively implement effective countermeasures,” he added in a GHSA news release.
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Pedestrian Risks and Automobile Accidents
Pedestrians account for about 15 percent of U.S. road deaths. In the first six months of 2016, the number of pedestrian deaths rose in 34 states, fell in 15 states and in the District of Columbia, and remained the same in one state. The report cited several possible reasons for the spike. They include Americans driving more due to lower gas prices; more people choosing to walk for health, transportation, economic or environmental reasons; and widespread use of smartphones, a distraction for walkers and drivers alike.
“Everyone walks, and we want to encourage that, but at the same time we want to make sure that we all get to our destinations safely,” GHSA Executive Director Jonathan Adkins said.
“Unfortunately, this latest data shows that the U.S. is not meeting the mark on keeping pedestrians safe on our roadways. Every one of these lives represents a loved one not coming home tonight, which is absolutely unacceptable,” he said.
One doctors’ group added that prevention — keeping your eyes and ears on your surroundings — is key.
“Today’s projected pedestrian fatalities — the highest ever recorded — are an urgent wake-up call that we need to work harder at consistently focusing on where and how we are walking,” said Dr. Alan Hilibrand. He’s a spokesman for the American Academy of Orthopaedic Surgeons.
“Pedestrians need to be mindful of their surroundings,” while walking, Hilibrand said. “Walking while looking at your phone or an electronic device can result in sprains, broken bones, and other serious, even fatal, injuries.”
SOURCES: Governors Highway Safety Association, news release, March 30, 2017; March 30, 2017, American Academy of Orthopaedic Surgeons
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Brain injuries are common complications in our modern world. Approximately 2 million individuals experience a head injury in the United States alone each year. Although most brain or head injuries are not considered life threatening, they could sum up to billions of dollars in annual revenue. Brain injuries are often categorized according to patient response. Only 1 out of 4 reported brain injuries are considered moderate or severe.
Football�s Aaron Jones and Track & Field�s Tobi Amusan were named the UTEP Male and Female Athlete of the Year, respectively, at the 43rd annual �Dinner With the Miners� banquet on Thursday�night at the Wyndham El Paso Airport.
Soccer�s Aleah Davis received the Golden Miner Award, presented to UTEP�s top all-around senior student-athlete based on athletics, academics and community service.� Former Miner volleyball player Christine Brandl was recipient of the Silver Anniversary Award.
Houston Baptist vs UTEP
Jones became UTEP�s all-time leading rusher (4,114 yards) in 2016, breaking a school record that had stood for 28 years.� He ranks seventh on the all-time Conference USA rushing list.� Jones set a school single-season record with 1,773 rushing yards.� He was named a third team All-American by the Associated Press and first team All-Conference USA.
Jones became only the second player in school history to rush for 300 yards in a game, and the first in 51 years, when he rambled for 301 yards against North Texas.� He was named the Tyler Rose Award National Player of the Week for his effort.� Jones compiled 17 rushing touchdowns (third in school history), 2,006 all-purpose yards (fourth) and scored 120 points (third).
He led Conference USA and rated third nationally in rushing this season, collecting 147.8 yards per contest.� He went over the 100-yard rushing mark seven times, and had 200+ yards in three games.
Amusan made her mark during the 2016 outdoor season, receiving numerous accolades including first team NCAA All-American,
UTEP�s Tobi Amusan in the Women�s 200 meter dash at the 2017 UTEP Invitational, Kidd Field El Paso, TX
Conference USA Track Athlete of the Year and C-USA Freshman of the Meet.� She competed at the 2016 Olympics and World U20 Championships.� She broke a 33-year old school record, and posted the fourth-fastest time in the nation in the 100-meter hurdles (12.83 seconds).
She claimed titles in the 100-meter hurdles and the 200 meters at the C-USA Championships, while adding a runner-up showing in the long jump.� She was NCAA runner-up in the 100-meter hurdles.� Amusan achieved another school record in the 60-meter hurdles during the indoor season (7.98 seconds).� She claimed six first-place finishes during the indoor campaign.� She won two events (60-meter hurdles, 200 meters) at the C-USA Indoor Meet for the champion Miners.� Her time in the 200 meters (23.35 seconds) was a UTEP record.
Amusan was the C-USA High Point Scorer of the Meet.� She recorded a sixth-place finish in the 60-meter hurdles at the NCAA Indoor Championships to earn All-American honors.
Davis earned All-Conference (first team) and All-Region (second team) accolades for the fourth time in as many years, making her the first Miner to achieve the feat.� She started all 22 matches, tallying six goals and eight assists for a team-high tying 20 points.� She posted five game-winning goals.
She helped the Miners register their most wins (13) in seven years and advance to the semifinals of the Conference USA Championships.� She was voted to the NSCAA Senior Women�s College Scholar All-America Team and the C-USA Women�s Soccer All-Academic Team.� Davis also compiled over 100 community service hours during her UTEP career.
The Silver Anniversary Miner Award is presented to an individual who had a distinguished college athletic career, and has continued to contribute to UTEP and the El Paso community.
Brandl played for the Miners from 1988-91 and is the school�s all-time leader for assists (4,210) and service aces (148).� She was a second team Verizon Academic All-American as a junior and senior and was the recipient of an NCAA Postgraduate Scholarship in 1992.
Brandl finished her Premedical Education at UTEP in 1992.� She completed her Medical Education from Texas Tech in 1996 and her Obstetrics and Gynecology Residency at Baylor Medical Center in Dallas in 2000.� She became a certified OBGYN in 2002 and today operates her own private practice, Lifesteps OBGYN, in El Paso.� She has received numerous awards in the medical field and is a former Vice Chairman for Providence Hospital.
Brandl has also volunteered as a volleyball coach at St. Mark�s School and Mount Franklin Christian Academy in El Paso.
The grade point average award was presented to the tennis team, and the community service award went to volleyball.
In addition, team MVP awards were presented to Dominic Artis (men�s basketball), Sparkle Taylor (women�s basketball), Jonah Koech (men�s cross country and outdoor track & field), Winny Koech (women�s cross country), Emmanuel Korir (men�s indoor track & field), Tobi Amusan (women�s indoor and outdoor track & field), Aaron Jones (football), Frederik Dreier (men�s golf), Lily Downs (women�s golf), Bailey Powell (rifle), Alyssa Palacios (soccer), Kaitlin Ryder (softball), Raven Bennett (tennis), Lindsey Larson (volleyball), Bailey Sarver & Omar Gardea (Cheerleading), Jeanna Mullen, James Bias & Will Hernandez (strength & conditioning) and Ariana Rodarte (athletic training).
�Dinner With The Miners� is made possible by the El Paso Downtown Lions Club. The event was inspired by past Lion president John Phelan. In 1979, a $10,000 memorial endowment was established. Due to the overwhelming community support of the event, the memorial fund was raised to $100,000 in 1983.
A second endowment has already been established and continues to grow each year. These two endowments provide funds annually to offset the cost of student-athlete scholarships.
Water is a better bet than sports drinks for young athletes, sports medicine specialists say.
Most youngsters don’t exert themselves at an intensity or duration that requires the extra sugar and salt contained in sports drinks, said Dr. Matthew Silvis. He is director of primary care sports medicine at Penn State Health Medical Center.
“Sports drinks can replenish some of what you lost during exercise, but you really need to be exercising for more than 45 minutes to an hour before you would consider that,” Silvis said. “Many of our kids are not doing enough to warrant it,” he added in a university news release.
Also, giving children sports drinks with extra sugar puts them at risk for weight gain and tooth decay, Silvis and his colleagues noted.
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Water Over Sports Drinks
Dr. Katie Gloyer is a primary care sports medicine physician at Penn State Medical Group, in State College. She agreed that “kids and adolescents really should not be using these drinks. Water is the best method of hydration.” Energy drinks that contain caffeine or other stimulants are also ill-advised for children, the physicians said. These beverages can boost blood pressure, cause heart palpitations and heart rhythm disorders, headaches and upset stomach.
Some kids may also feel jittery or nervous after downing an energy drink, the experts added. Coaches and parents should provide water to make sure children are properly hydrated during exercise, the doctors said.
“If they are playing 30- or 45-minute halves, they should have a water break, and maybe add fresh orange slices or a granola bar to add a bit of sugar and/or protein at an appropriate level,” Silvis said.
After exercise, whole or low-fat chocolate milk works just as well — if not better — than recovery drinks. “Chocolate milk has the perfect combination of fat, proteins and carbohydrates that you want to get back into your system,” Silvis added.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Whole Body Wellness
Maintaining overall health and wellness through a balanced nutrition, regular physical activity and proper sleep is essential for your whole body�s well-being. While these are some of the most important contributing factors for staying healthy, seeking care and preventing injuries or the development of conditions through natural alternatives can also guarantee overall health and wellness. Chiropractic care is a safe and effective treatment option utilized by many individuals to ensure whole body wellness.
Alzheimer’s disease claims nearly twice as many American lives annually as it did just 15 years ago, a new report shows.
“And that’s frankly alarming,” said Keith Fargo, director of scientific programs and outreach at the Alzheimer’s Association, which produced the report. “Now, a lot of people will think it’s because we’re living longer,” he added. “And there is some truth to that. But there’s also an assumption that we should just expect to get Alzheimer’s disease as we get older. And that’s not true.
“Most people do not get Alzheimer’s, even if they live into their 80s or 90s. It’s not normal. It’s not something that we should accept. We’ve definitely got to do something about it,” Fargo said.
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The Cost of Alzheimer’s Disease
The report also found that more than 5 million American seniors aged 65 and older now live with the memory-robbing disease. That represents approximately 10 percent of all the nation’s seniors, and that number is projected to jump to nearly 14 million by 2050. In fact, nearly half a million seniors are expected to develop the disease in 2017 alone.
Another 200,000 Americans under the age of 65 also struggle with the disease, the report found. And those statistics come with a hefty price tag: It costs $259 billion a year for Alzheimer’s care. That amount is expected to reach $$1.1 trillion by 2050, the report estimated.
Dr. Anton Porsteinsson is director of the Alzheimer’s Disease Care, Research and Education Program at the University of Rochester School of Medicine in Rochester, N.Y. He said the rising numbers likely reflect a number of different factors in play.
“Partly, it is due to increasing numbers of older individuals, partly due to success in treating other leading causes of death, and partly due to increasing awareness that AD [Alzheimer’s] is a lethal disease,” Porsteinsson said.
Among the report’s additional findings: Alzheimer’s is now the fifth leading cause of death among seniors; the sixth leading cause of fatalities among all Americans; and the only disease among the nation’s top 10 biggest killers for which there is no prevention, no way to slow progression and no cure.
“And the costs are now completely out of control,” added Fargo, with the total annual cost for Alzheimer’s and dementia care in excess of a quarter trillion dollars.
Another highlighted concern: the “especially burdensome” ordeal Alzheimer’s caregivers experience while attending to the needs of loved ones as the patient suffers across-the-board mental and physical decline.
In 2016, more than 15 million Alzheimer’s caregivers provided just over 18 billion hours of unpaid care, valued at $230 billion.
Alzheimer’s Disease: Mental and Physical Decline
And those caregivers suffer their own health consequences: More than a third (35 percent) report their health has worsened since assuming caregiver duties, compared with 19 percent of caregivers for older people without dementia. Depression and anxiety also plague dementia caregivers more often, the report found. Still, the report was not entirely bleak, spotlighting growing efforts to identify telltale signs of developing disease.
The goal is to hone in on neurological signs — including changes in brain size, shifts in spinal fluid content, and/or the growth of nerve plaques in the brain — that could allow rapid detection of pre-symptomatic Alzheimer’s.
“It’s a window into the future,” Fargo said. “If you ask where Alzheimer’s disease research is headed, that’s where it’s headed.” “We believe that in the coming years we’ll have tests that you can do in the doctor’s office that will let you know your risk for Alzheimer’s,” he noted. And that, he suggested, “could open the door for prevention.”
Fargo noted that, even in the absence of effective treatments or a cure, early diagnosis would be a boon for research and would give patients a head start on planning for their future. Yet, Porsteinsson suggested that the future of these telltale signs, known as biomarkers, remains unclear.
“Biomarkers are particularly important when it comes to research and development of future potential treatments,” he said.
On the other hand, he stressed that “the utility of biomarkers in current care is intensely debated.
“The biomarkers are expensive,” Porsteinsson noted. “And it is a question how much a positive or negative finding will change approach to care. “Having said that,” he added, “it often matters greatly to patients and their families to know exactly what they have and what to expect.”
SOURCES: Keith Fargo, Ph.D., director, scientific programs and outreach, Alzheimer’s Association, New York City; Anton Porsteinsson, M.D., professor, psychiatry, and director, Alzheimer’s Disease Care, Research and Education Program, University of Rochester School of Medicine, Rochester, N.Y.; March 7, 2017, 2017 Alzheimer’s Disease Facts and Figures
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Brain injuries are common complications in our modern world. Approximately 2 million individuals experience a head injury in the United States alone each year. Although most brain or head injuries are not considered life threatening, they could sum up to billions of dollars in annual revenue. Brain injuries are often categorized according to patient response. Only 1 out of 4 reported brain injuries are considered moderate or severe.
A drug used to treat Alzheimer’s disease should not be prescribed to people with milder mental impairment without first giving them a genetic test, researchers urge during a new study.
The drug is donepezil (brand name: Aricept). Donepezil could speed mental decline in someone with mild cognitive impairment who has a specific genetic variation, according to Sophie Sokolow, an associate professor at the UCLA School of Nursing.
She and her colleagues found that patients with the K-variant of the butyrylcholinesterase (BChE) gene who took donepezil deteriorated faster than those who took a placebo.
Donepezil is approved in the United States to treat Alzheimer’s disease but not mild cognitive impairment — the stage between normal age-related decline and dementia. However, doctors often prescribe it “off-label” for patients with mild cognitive impairment, the study authors said.
For this study, the researchers examined data from a U.S. government-funded study published in 2005 that assessed donepezil as a possible treatment for mild cognitive impairment.
The findings reinforce the importance of physicians discussing the possible benefits and risks of donepezil with their patients, the researchers said in a university news release.
The study was published recently in the Journal of Alzheimer’s Disease. Funding was provide by the U.S. National Institute on Aging.
SOURCE: UCLA School of Nursing, news release, Feb. 24, 2017
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Brain injuries are common complications in our modern world. Approximately 2 million individuals experience a head injury in the United States alone each year. Although most brain or head injuries are not considered life threatening, they could sum up to billions of dollars in annual revenue. Brain injuries are often categorized according to patient response. Only 1 out of 4 reported brain injuries are considered moderate or severe.
Alzheimer’s patients given sedatives such as Valium or Xanax may have an increased risk for pneumonia, a new study warns.
People with Alzheimer’s disease are often given these drugs, called benzodiazepines, over the long term, the researchers said. Examples of benzodiazepines include alprazolam (Xanax), clonazepam (Klonopin), diazepam (Valium), and lorazepam (Ativan).
“An increased risk of pneumonia is an important finding to consider in treatment of patients with Alzheimer disease. Pneumonia often leads to admission to hospital, and patients with dementia are at increased risk of death related to pneumonia,” Dr. Heidi Taipale, of Kuopio Research Center of Geriatric Care at the University of Eastern Finland, and co-authors wrote.
For the study, the researchers reviewed data from nearly 50,000 Alzheimer’s patients in Finland. The patients’ average age was 80 and about two-thirds were women. The study found that people with Alzheimer’s who took benzodiazepines were 30 percent more likely to develop pneumonia than those who weren’t given the sedatives.
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Increased Risk of Pneumonia in Patients Taking Drugs
The risk of pneumonia was highest in the first 30 days after starting the drugs, the findings showed. The researchers said their findings are consistent with previous studies. Because benzodiazepines are sedating, it’s possible that people taking them may breathe saliva or food into the lungs, increasing the risk of pneumonia, the study authors suggested.
Taipale’s team said the benefits and risks of these drugs — including pneumonia — need to be carefully considered before giving them to someone with Alzheimer’s disease. The study was published April 10 in the CMAJ (Canadian Medical Association Journal).
The study is “a good reminder to clinicians to ‘first do no harm’ when prescribing these drugs for frail older women and men with dementia,” Dr. Paula Rochon and her co-authors wrote in an accompanying editorial in the journal. Rochon is from Women’s College Hospital and the University of Toronto.
Non-drug “approaches should be the starting point when managing neuropsychiatric symptoms in this patient population, which should help to limit inappropriate use of these drugs,” the editorial authors said.
SOURCE: CMAJ (Canadian Medical Association Journal), news release, April 10, 2017
News stories are written and provided by HealthDay and do not reflect federal policy, the views of MedlinePlus, the National Library of Medicine, the National Institutes of Health, or the U.S. Department of Health and Human Services.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Brain injuries are common complications in our modern world. Approximately 2 million individuals experience a head injury in the United States alone each year. Although most brain or head injuries are not considered life threatening, they could sum up to billions of dollars in annual revenue. Brain injuries are often categorized according to patient response. Only 1 out of 4 reported brain injuries are considered moderate or severe.
Magnesium deficiency, which is particularly frequent in people who do lots of exercise, can cause performances to suffer and make recuperation less effective. Magnesium oil, massaged directly into skin can help relieve muscle fatigue and boost detoxification, and could be more effective than taking the mineral in capsule form.
Magnesium is a stress-busting and anti-inflammatory mineral that is essential to cell regeneration, emotional balance, eliminating toxins and optimal muscle function. It is sold as a dietary supplement but is less well-known for transcutaneous application.
However, the benefits of magnesium for relieving cramps, muscle fatigue and stress could be greatly increased by application directly to skin by means of massage � up to 10 to 12 times according to Cardiff University.
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Utilizing Magnesium Oil for Fitness
Magnesium oil, better absorbed than the oral supplement, is a form of magnesium chloride extracted from sea water. It can be bought in organic or health food stores. Look for 100 per cent natural oils of verified origin that are undiluted and unprocessed.
Magnesium oil was tested in a study conducted by Dr Marie Perez Siscar at the Thalacap Catalogne center in Banyuls sur Mer, France, in 2016, on 85 spa clients (55 women and 30 men) aged 37 to 83 years old.
The participants were administered with marine magnesium oil by cutaneous application via general massage or applied under a layer of sea mud in the affected areas. After the treatment, 97.7 per cent of participants noticed a pain-relieving effect, and 29.4 per cent reported an immediate result (in the hour following application). Also, 66.6 per cent noticed that cramps during the night disappeared from the first application.
Medical advice should be sought in the event of reactions such as red patches on skin or itching. Generally, a spot test is recommended, by spraying the product on a small test patch of skin before further use.
Magnesium oil is not recommended for people taking medications for heart conditions. Children from 5-6 years old and pregnant women can use magnesium oil on the lower legs diluted with 50 per cent water.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Chiropractic and Athletic Performance
Chiropractic care is a popular, alternative treatment option which focuses on the diagnosis, treatment and prevention of injuries and/or conditions associated to the musculoskeletal and nervous system, primarily the spine. Many athletes, and civilians alike, seek chiropractic care to restore their natural health and wellness, however, chiropractic has been demonstrated to benefit athletes by increasing their athletic performance.
Any fitness enthusiast will tell you that what you eat and drink before, during and after a workout plays a key role in how your body performs, recovers and prepares for the next bout of exercise. And whether you�re hitting it hard in the gym, making an effort to add miles to your weekly run, or taking your bike on a long-distance tour, paying attention to when you feed and hydrate your body can be just as important as the workout itself.
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The Importance of Post-Workout Nutrition
Post-workout nutrition has three specific purposes: replenish glycogen, decrease protein breakdown and increase protein synthesis. If done correctly, a good post-workout nutrition protocol can help improve recovery, lead to less muscle soreness, increase the body�s ability to build muscle and improve immune function.
If you�ve been around the fitness industry for any length to time, you�re bound to have heard people talking about the �window of opportunity.� What they are referring to is a �window� of time, when your muscles are primed and ready to accept nutrients that stimulate muscle repair, muscle growth, and muscle strength. Sounds serious, right? Well, it really does matter, especially if you want to recover and be ready for your next bout of exercise.
According to Cynthia Sass, RD, CSSD, sports nutritionist and author of Slim Down Now: Shed Pounds and Inches With Pulses-The New Superfood, �Exercise puts stress on your muscles, joints, and bones, and your body uses up nutrients during workouts; so post-workout foods help to put back what you�ve lost, and provide the raw materials needed for repair and healing,� she says. �In fact, it�s the recovery from exercise that really allows you to see results in terms of building strength, endurance, and lean muscle tissue,� adds Sass.
Not recovering properly can leave you weaker as you go into your next workout and up your risk of injury. The minute you end your workout, this window opens. And while the research is varied, some experts say it�s the first 30 minutes that are the most critical, while others claim this window can last up to two hours post-workout. It is during this time that feeding your body the proper nutrients, will help it recover and grow.
What is Post-Workout Nutrition?
Experts recommend that as soon as possible post workout, get carbs and protein into your body. �Ideally, you want to have a recovery meal, snack, or beverage within one hour of the end of the workout,� says Sass. �That�s when your body is primed to use the raw materials from food for repair and healing,� she adds.
Focus on quality carbohydrates to refuel your glycogen stores in preparation for your next workout while taking in protein to help repair and rebuild your muscles. As far as what to eat based on the activity performed, Sass says that different nutrients are not needed for different workouts, rather, different amounts (depending on the length and intensity of the workout) is what matters. �Longer, more intense workouts put more wear and tear on the body, so it makes sense that larger portions are needed to support recovery compared to shorter, less intense training,� she explains.
Sass also says how much you eat after a workout depends on a lot of factors such as: gender, age, height, the length, and intensity of the workout. �But in general, it�s important for more intense workouts to include vegetables, lean protein, good fat, healthy carbs, and natural seasonings, like fresh or dried herbs and spices,� she explains.
And while the options for post-workout meals is endless, Sass has a few favorites she recommends to clients. For people who need a �meal on the go,� a smoothie made with kale, pea protein powder, avocado, fruit, and fresh ginger root, is a great option. And if you�re in the mood for something warm, Sass loves making a stir-fry made with a variety of veggies, organic chicken, sliced almonds, citrus fruit, black rice, ginger, garlic, and chili pepper. But if cold and crisp is what you�re craving, you might want to try a garden salad topped with salmon, avocado, extra virgin olive-oil based vinaigrette made with balsamic and herbs, and white beans, lentils, or chickpeas.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Chiropractic and Athletic Performance
Chiropractic care is a popular, alternative treatment option which focuses on the diagnosis, treatment and prevention of injuries and/or conditions associated to the musculoskeletal and nervous system, primarily the spine. Many athletes, and civilians alike, seek chiropractic care to restore their natural health and wellness, however, chiropractic has been demonstrated to benefit athletes by increasing their athletic performance.
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
