[lightbox link=”https://www.naplespilates.com/wp-content/uploads/2015/02/Dollarphotoclub_62047262-copy.jpg” thumb=”https://www.naplespilates.com/wp-content/uploads/2015/02/Dollarphotoclub_62047262-copy-150×150.jpg” width=”150″ align=”left” title=”Dollarphotoclub_62047262 copy” frame=”true” icon=”image”]Are you an athletic person? If so, you’ve probably sustained your fair share of injuries: an ACL tear, a pulled groin, a strained hamstring. Afterward, you may have employed a few different methods of preventing these injuries in the future, such as a sports wrap or a higher quality pair of sneakers. One preventative measure you may not have considered taking was a dietary change…
Of course, nutrition alone is not enough to prevent injuries brought on by rigorous training or tightness in the muscles; but when made part of an injury-prevention plan, what you eat makes a big difference.
Here are a few eating habits that will help to reduce the risk of injury.
1. Take in enough calories.
Taking in too few calories in a day is an easy mistake to make. We get busy, we lose track of time and before we know it, we’ve skipped breakfast and lunch. This may not seem like a big deal, but in the long run you are setting yourself up for disaster. When you continue to engage in physically demanding activities, but don’t provide your body with the calories needed for tissue repair and energy, your body will enter a catabolic state. This means your muscles will begin eating themselves. As a result, your body’s ability to repair tissue damaged during training is compromised, resulting in slower muscle recovery and heightened risk of injury.
2. Don’t skip the fat.
Naturally we think of fat as something we need to avoid. However, fat is a necessary dietary component for creating healthy cell membranes that can resist damage during exercise. Furthermore, certain fats are vital ingredients in compounds that participate in the inflammation process, which prevents small injuries from becoming more severe.
3. Get your calcium.
Strain on the bones is common for those who participate in sports or activities that require a lot of running. Bone injuries can be avoided by providing your body with the recommended daily intake of calcium, 1,000 to 1,300 mg. On average, adults consume around 500 to 700 mg per day, resulting in calcium deficiencies and increased risk of bone trauma. Keep your calcium levels up with 3 servings of low-fat dairy foods per day, or calcium supplements.
4. Know when to eat.
Something many people overlook is the importance of eating at the right time. For example, muscle and joint tissue damage resulting from a workout session is repaired most effectively in the two hours following the workout, IF you eat during this time. The best thing you can give your body after a workout is protein and complex carbohydrates. These will stimulate muscle protein synthesis, as well as replenishing muscle glycogen.
As mentioned earlier, smart eating habits alone are not enough to reduce the risk of injury. However, when you pair good eating habits with the benefits of Pilates it become much easier to keep your body in good condition.
At Pilates Fitness and Therapeutic, we work with our clients to strengthen the core, enhance flexibility and improve posture. These benefits work together to improve your control and accuracy, making it much easier to avoid injuries. In fact, many professional athletes have recognized the benefits of Pilates and now incorporate it into their regular routine.
Are you interested in learning how to keep your body in excellent condition even during the most rigorous of trainings? We invite you to give Pilates, Fitness and Therapeutic a call to learn more about what we have to offer you.