fit info

April 22, 2007

Whether you're unjured or just tired, these foods will help you bounce back fast!

Food Aid

by Kelly Bastone

Even though this interesting article appeared in Runner's World, April 2007, this information is useful no matter what type of activity you're pursuing. Much of the information here serves as a good guidline to healthy eating in general and can enhance your cycling, weightlifting, racquetball etc!
Christine

Runners would no sooner skip pre-run carbs than dash out the door barefoot. But when the miles are done, those same athletes might not think much at all about what they eat, as long as they get something. injured runners logging time on the bike might even skip a meal altogether, in fear of gaining weight. Big mistake. Whether you're recovering from a tough tempo run or tendinitis, food delivers the nutrients your body needs to repair itself, making smart eatng crucial to a strong body and a speedy recovery. "Recovery is just like fixing a hous, " say Cynthis Sass, R.D., a sports dietetics specialist in Tampa, Florida. "A crack in the foundation requires raw materials to patch things back together. In the body, those raw materials come from what we eat."

A combination of proteins, fats, vitamins, and mineral helps your bosy heal microtears from exercise and overused tendons and sprained ligaments. "Every part of t he body is dependent on food for repair", says David Grotto, R.D., a spokesperson for the American Dietetic Association. On a cellulaer level, those repairs are constant, sidelining injury or not. Over time, if cells don't get the nutrients they need, muscles and connective tissues can weaken, leaving them more susceptible to injury. "The decisions we make with our fork can set up roadblocks against future injuries, " Grotto says. So along with stretching, and icing if you need it, these healing foods will help you get back on the road as quickly as possible.

Red Bell Pepper

just one red bell pepper provides 380 percent of the recommended Daily Value of citamin C, a nutrient crucial for repairing connective tissues and cartilage. By contributing to the formation of collagen, an important protein used to build scar tissue, blood vessels, and even new bone cells, vitamin C facilitates the healing process. "Work in vitamin C throughout the day, every two or three hours of so," says Sass, for five daily servings. RUNNERS-UP: Papaya, cantaloupe, oranges.

Salmon

Salmon's nutritional benefits havbe been much touted for good reason. Fresh or canned, salmon delivers two powerful healing nutrients: Protein and omega-3 fatty acids. Protein does more than rebuild muscle after a grueling run (or workout); it also repairs bones, ligaments and tendons. "We tend to forget that healing really means building new cells, " says Sass. "And your body needs protein to make those new cells."

She recommends all runhners eat protein and every meal; injured runner should aim for four to five servings a day, from low-fat sources like egg whites and lean turdey. Salmon, with two grams of essential fatty acids per four-ounce serving is double baluable." "Omega-3's are significant anti-inflammatories, " says Grotto. "Eating fish high in omega-3s or taking supplements [see 'Pills to pop?' below] is like throwing a big bucket of ice water on inflammation." Inflammation occurs when waster matter generated by the body's repair efforts builds up around the injury, inhibiting healing. Omega-3s help disperse that buildup, making them useful in addressing everything from sore muscles to stress fractures. RUNNERS-UP: mackerel, flaxseeds, walnuts.

Carrots

Eat carrots for a potent dose of vitamin A: a half-0cup serving provides 340 percent of your Daily Valuew. This nutrient helps make white blood cells for fighting infection, "which is always a risk with injury," says Sass. You might not think infection is likely with tendinitis, but your body takes no chances and activates the immune system, which ups vitamin A demand. Vitamin A also helps repair postworkout microtears, so it's a valuable ally every day. RUNNERS-UP: sweet potatoes, dried apricots, spinach.

Fortified Cereals

Zinc is an important healing agent, but foods highest in zinc, like red meats, often contain saturated fat, which aggravates inflammation. So when the body is taxedd-from exertion or injury--runners should reach for fortified whole-grain breakfast cereals, which can deliver as much as 100 percent of the Daily Value for zinc. By itself, zinc doesn't repair damaged tissue, but is assists the proteins and fats that do. "Just don't overdo it," cautions Sass. Too much of this potent mineral lowers HDL cholesterol (the good kind) and actually supresses your immune system. RUNNERS-UP: shellfish, sesame seeds, pumpkin seeds.

Almonds

Just one oun ce of almnds (roughly 20) contains more that 40 percent of your Daily Value of vitamin E, an antioxidant that supports the immune system by neutralizing free radicals. Almonds, like hazelnuts and sunflower seeds, also supply b eneficial mono-and poluunsaturated fats, which are key building blockes for healthy cells. "Fat is a structurl part of your body, so don't skimp on it, just eat the right kind," says Sass. "Almonds supply heart-healthy fats that promote healing without clogging arteries." RUNNERS-UP: nut butters, avocados, vegitable oils.

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