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). 

5 Fantastic Fall Foods

I'm so excited to say that fall has arrived! The nighttime lows are a dead give-away that cooler temperatures during the day will soon follow....I hope. Fall is a fabulous time for foodies. So much wonderful produce is in season, providing the starting point to some tasty creations in the kitchen. Here are 5 fall foods that are packed with health-boosting nutrients for both athletes and non-athletes:

Pumpkins
The orange color is a good hint that pumpkins are filled with beta-carotene, which is converted to Vitamin A in the body. Vitamin A plays an essential role in vision, cell differentiation and growth. Vitamin A is also one of the major antioxidants in the body (along with vitamins C & E), and so plays an imperative role in muscle recovery and repair after training. Pumpkins also contain ~3 grams of fiber and 560mg of potassium per cup.

Pumpkin seeds

These little seeds are packed full of nutrients! Pumpkin seeds are a great source of mono-unsaturated fat, protein (including the amino acids tryptophan and glutamate), vitamin E, manganese, and zinc. As mentioned above, vitamin E is an important antioxidant that aids with the removal of free radicals from muscles after training. Consumption of mono-unsaturated fats (MUFAs) has been shown to decrease LDL cholesterol (the bad cholesterol) in the body.

Figs
Did you know there are over 600 different types of figs? They can be eaten whole and raw (seeds and skin too!). Figs are unique in that they have the highest calcium content of any fruit. At ~12% of daily value, or DV, which equals 120mg per 1/2 cup, figs are considered a good food source of calcium (between 10-19% of DV). Calcium is a main contributor to bone health (along with its sidekick vitamin D) and reduces the risk of osteoporosis. These little fruits are also a great source of fiber.

Apples
There are hundreds of different kinds of apples. Like many of the foods here, apples are also a great source of fiber (one apple contains ~4gm). One important nutrient they contain is vitamin C - another one of those powerhouse antioxidants! Vitamin C plays a significant role in collagen synthesis, which is a structural protein found in skin, bones, tendons, and cartilage (good to know if you are an athlete!). But make sure you eat the skin of apple as almost half of the vitamin C content is contained right under the skin.

Sweet Potatoes/Yams
Just like pumpkins, the orange color gives away that these are a great source of beta-carotene or vitamin A. When eaten with the skin on, a medium sweet potato has 4x the amount of beta-carotene recommended daily! Note that vitamin A is a fat-soluble vitamin, so be sure to enjoy your sweet potato or yam with a small amount of fat (such as trans-fat free butter) to enhance its absorption. Other great nutrients in the potato/yam include vitamin C, fiber, manganese, and complex carbohydrates. Manganese is a trace mineral in the body that plays a role in fat and carbohydrate metabolism and blood sugar regulation.

Do you have a favorite recipe that incorporates any of the above foods? I'd love to hear about it - Please comment below!

Be Extraordinary,


RDKate

Managing Stress in Veteran and Civilian Athletes

This morning I attended a wonderful business meeting with my local Chamber of Commerce showcasing three of our country's Veterans – two from Vietnam and one current Vet from Iraq. In observance of Veterans Day this Friday, we were honored to learn about the challenges they faced before, during, and after serving our country. One prominent topic of discussion was the incidence of Post Traumatic Stress Disorder (PTSD) in soldiers after returning home. The Department of Veteran Affairs reports PTSD occurs in 11-20% of Veterans that served in Operation Iraqi Freedom and Operation Enduring Freedom and 30% of Vietnam Veterans. While few of us will ever experience anything as crippling as PTSD, clearly we all go through times of negative stress – whether it’s as a result of school, work, family or friends. Stress can show its teeth in the form of headaches, exhaustion, or insomnia.

Believe it or not, nutrition can be an effective part of relieving stress. Stress takes a toll on your immune system, increasing your body’s need for certain nutrients. In addition, brain chemicals called neurotransmitters (such as serotonin or dopamine) play a huge role in how we experience emotions. Deficiencies of these chemicals may increase irritability, depression, and sleeplessness. Giving more attention to what you are eating may help you stay focused, alert, and energized during times of stress.

The next time you or someone you care about is suffering from stress (either low-level or high-grade), consider these nutritional remedies:

1.       Don’t skip meals or over-indulge in high-calorie foods. These poor habits are often brought on by the stress we feel. High-calorie foods in moderation are fine, but constantly skipping meals (especially breakfast) and then grabbing fast food on the way home may lead to weight gain and affect long-term health.

2.       Go easy on the caffeine: The idea is to calm the central nervous system, not to further stimulate it. Stick to less than 2 cups (16 fl. oz.) per day of caffeinated beverages.

3.       Focus on complex carbohydrates: These foods contain serotonin, which helps boost mood as well as calm you and help you sleep. Food sources include whole grains such as oatmeal, quinoa, and whole wheat bread products, and whole fruits and vegetables (the fresher the better!).

4.       Protein matters: Eating protein foods with those whole grains helps to effectively slow down how quickly your blood sugar rises as a result of eating carbs. Keeping blood sugar stable means metabolism and energy levels will also be stable, preventing headaches or exhaustion that often accompanies very high or very low blood sugar levels. Protein foods include dairy, poultry, eggs, fish, meat, nuts, tofu and legumes (beans or lentils).

5.        Don’t forget your healthy fats: Studies show that low omega-3 fatty acids intake correlates with increased rates of depression and depressive symptoms. Food sources are oily fish, nuts (especially almonds and walnuts), canola or flax oil, and pumpkin or flax seeds.

6.       Some research has shown a relationship between vitamin D level and incidence of depression. Have your vitamin D level checked to assess if you are deficient. Food sources of vitamin D are few, but include fatty fish (salmon, tuna, mackerel), mushrooms, and vitamin D-fortified foods (cereals, orange juice, yogurt, milk and other foods).

7.       Never underestimate the power of staying hydrated. Drink enough fluids to create straw-colored urine.

Be Extraordinary and please remember our Veterans this Friday,

RDKate