How to Prevent Injury During Peak Performance
As athletes, we all undergo injury at some point in our competitive careers. Some athletes journey through with mild strains and overused muscles, whereas some pertain to the worst injuries of all. Regardless of the severity, injuries have been a minefield to avoid when competing at the highest level. So, what strategies can be implemented nutritionally to ensure the best recovery and decrease the risk of injury?
#1. Adequate protein intake.
Proteins are the building blocks of all muscle and tissue cells in the body- without it they would not function. Athletes need protein in abundance because it’s going to rebuild muscle tissue more effectively and efficiently after strenuous activity. Most athletes require more protein due to the higher physical demand than the RDA of .08g/kg. Physical exercise- especially if it is intense- creates small tears in our muscles. We need protein to help repair these small tears and build new and more resilient muscle tissue- this is known as effective recovery. Without protein, this recovery process will take longer or may not happen at all.
#2. Eat your carbs!
Carbohydrates have been stigmatized recently by ‘weight-loss experts who claim that this food group is the essence of humanity’s problems. However, this is far from the truth, especially when considering athletic performance. Carbohydrates are the most bioavailable source of energy that our bodies (and brain!) can metabolize and utilize. Without enough carbohydrates in our body’s storage, athletes cannot perform at their best because they do not have enough fuel to motor their muscles. If a car does not have enough fuel to drive 500 miles, it simply cannot do it. The same applies to our bodies. A lack of energy will lead to weak muscles and muscle soreness which both contribute to strains and over-usage. Carbohydrate needs for athletes can range anywhere from 3-12g/kg of body weight. For example, 160# athletes could need anywhere between 218g of carbs/day to 872g of carbs/day.
#3. Consume Anti-Inflammatory foods.
Muscular pain and tension come from a buildup of inflammation in the body. To prevent this inflammation athletes should consume anti-inflammatory foods- duh! But what foods classify as anti-inflammatory? Fatty fish such as salmon and mackerel, berries, avocadoes, dark chocolate, olive oil & green leafy vegetables all contain anti-inflammatory properties. These foods are higher in healthy fats, vitamins, antioxidant and have a lower glycemic index than other refined foods. Eating these types of foods can prevent your insulin levels from spiking and dropping to keep your energy up all day long, as well as provided extra vitamins and antioxidant to combat inflammation.
Written By: Yoan Roussinov-Former Queen University Tennis Player, Fueling U Intern