Which supplements should I take for concussion protection or treatment?

Concussions are hot news, and athletes are looking to do whatever they can to not only protect themselves from concussion but also treat a concussion that may have already happened. One area of growing interest is supplementation for concussions. But what does the research up to now show to actually be effective? Lets find out by briefly exploring 5 potential supplements for those at risk of or post-concussion.

1. Omega 3 Fatty Acids
Numerous animal studies have shown supplementation with omega 3 fatty acids to not only protect the brain before a concussion happens, but also heal after a concussion occurs. However, as of now, no human studies have been completed to show the same. Except for one case study, there is nothing in the research to indicate that supplementation in HUMANS is effective. The good news is that there are currently two double-blinded randomized control trials in place to evaluate DHA supplementation and concussions in humans (one at East Carolina University and one at the University of Texas Southwestern Medical Center). So, stay tuned...

Why athletes should be snacking

High-level athletes ask a lot from their bodies day-to-day. Proper fueling is essential for an athlete to be able to arrive at each day's workout ready to give 110%. A key part of proper fueling is snacking. Read on to find out why athletes should be snacking and score a few healthy snack ideas too.

1. Blood sugar regulation
Eating only meals typically means many hours between eating sessions. Athletes should be eating every 2-3 hours to be sure to keep blood sugar stable. Spikes in blood sugar can lead to loss of focus and concentration and increased headaches as well as feeling cranky, dizzy or lightheaded. These symptoms can keep athletes from getting the most out of a training session. 

Should I see a sports dietitian nutritionist?

Most athletes who want to be the best will do whatever it takes to get there. So why is my office not overflowing with athletes waiting for nutrition advice? I  - like most health professionals - have found that athletes don't come to me until there is a problem to be solved. This is great if an issue is actually recognized as a nutritional problem or if an issue has not progressed to critical. However, sometimes athletes don't realize that what they are feeling or experiencing might not only be caused by poor nutrition but also be solved (sometimes rather quickly) with good nutrition. Instead of accepting aches, pains, tweaks and twinges as "normal", review this list to see if proper nutrition might be your answer.

Are you fueling correctly? You may not be if you.......

Top 4 ways to use nutrition to prevent stress fractures in athletes

As athletes progress in their sport, both intensity and time spent in training increase. This can leave the body short on nutrients that provide protection against illness or injury. It is not uncommon for athletes to suddenly become sick or suffer from an injury after a change in their workout schedule or when transitioning from high school to collegiate athletics. Stress fractures are especially common in athletes who participate in cross country, track and field, basketball, gymnastics and tennis as a result of repeatedly striking the foot on the ground. To prevent occurrence or re-occurrence of stress fractures, athletes should allow enough time for rest between workouts and practice these four eating habits:

1. Eat to accommodate increased energy expenditure.

As exercise intensity and amount increase, so do energy needs. Increase overall caloric intake, but especially carbohydrate foods, to assure working muscles have enough fuel to recover. Some examples are: whole-wheat bread/ pasta/rice/tortillas/bagels, Triscuits, quinoa, and fruit. Also, eat the most in the beginning of the day (breakfast!) and less as the day progresses to assure muscles have sufficient energy on board heading into practice. Adequate caloric intake also means adequate vitamins and minerals to protect bones (see more in number four).