Name : Kezia Elian Devina Review : 1st draft

NIM : 472016031 Date : 31 Januari 2017

Eating to Win : Diet & Nutrition for Athletic Injury Prevention & Treatment

Most people understand that regular, almost daily excercise is a vital component

of good health in general and crucial for any successful weight loss program.

A new study said that combining modest calorie restriction with aerobic, flexibility

excercise, and strenght training is now considered the most efficient way to lose fat

not just weight but also keep it off. Another study found that people who practice long-

term aerobic excercise experience fewer disabilities, a longer span of active life, and

a smaller chance of dying an early death than the general population.

Moving Right Along

If injuries do occur, our understanding of how proper nutrition can provide

excellent natural symptom relief and help rebuild tissue becomes invaluable. nutrition

can be used effectively in conjunc-tion with standard therapies, which generally consist

of RICE(Rest, Ice, Compression, Elevation), non-steroidal anti-inflammatory drugs

(NSAIDs), and corticosteroid drugs. While such drugs can be damaging and often

actually impede the healing process.

Nutrition for Injury Prevention and Healing

Injury prevention depends on many factors : do training frequency, proper body

mechanics, cross-training to avoid repetitive-use injuries, adequate rest and relaxation

 The basic approach to optimal sports nutrition is to provide a wide array of

nutrient-dense whole foods to support musculoskeletal health including :

 Adequate protein intake for muscle mainte-nance, growth and repair, good

immune function, and hormone production

 High-quality fats for energy and reduction of inflammation

 Good quality carbohydrates for immediate energy, stable blood sugar and insulin

levels, and to aid with the protein synthesis recovery process

 High levels of antioxidant nutrients to help pre-vent lipid peroxidation

 Adequate hydration with pure filtered water and diluted fresh juices

 A whole foods powder such as Bauman Nutrition’s Vital Scoop™ (whey, flax,

greens, mand fruit extract) in smoothies as a meal or snack

When healing from musculoskeletal injuries, it is important to consider additional

factors : Maintaining caloric, Increasing nutrient density, Adding specific foods, herbs,

and supplements

Dietary Recommendations for Musculo-Skeletal Health and Injury Prevention:

General:

 Eat 3 meals and 0-2 snacks each day.

 Keep well-hydrated overall with plenty of fil-tered water.

 Protein: Eat the following amounts of high-quality proteins.

 Good fats, such as those found in cold-water fish; nuts and seeds such as walnuts,

flax, and pumpkin seeds

 Fresh organic vegetables and fruits; eat at least 5 servings daily.

 Whole grains, beans, and legumes

 Antioxidants
Antioxidant Foods

Vitamin C Foods, Vitamin E Foods, Lipoic Acid Foods, Glutathione-Generating Foods

Carotenoid Foods : Apricot, Limes, Yams, Cantaloupe, Lemons, Winter squash,

Oranges, Carrots, Sweet potato, Tomato, Kale, Spinach

Bioflavonoid Foods : Citrus (lemons, grapefruits, oranges), Apricots, Cherries, Berries

of all types, especially dark ones, Green tea, Tomatoes, Buckwheat, Green peppers,

Greens, Cherries, Red grapes (and wine), Broccoli

If the message is not already abundantly clear, then the advice of naturopath and

sports medicine specialist Dr. Jason E. Barker should make it so: Consume an

antiinflammatory diet.

 Iron-rich foods : spinach, chard, cooked dried beans

 Booster Foods : Sea vegetables and algae, Whey protein powder, Flax seed,

Nutritional yeast

Athletic Injuries

The musculo-skeletal system can sustain injury in several ways : Sprains and

strains, Tendinitis and Bursitis, Broken Bones, Bruises

Healing

Athletic injury healing is devided into three phases, each depending on the

interaction of all the systems of the body such as : The inflammatory phases, The

repair phases, The remodeling phases

Destination dietary and nutritional supplements for athletic injuries including

reduced pain and inflammation modulation. Results of research and and clinical
experience, which is superior to some foods, nutrients and herbs that can reduce pain

, inflammation and helps the healing process. Practitioners advocate a healthy diet

using vitamin and mineral supplements, omega 3, and synergistic antioxidant

complex.

Test, Dont Guess : Laboratory Assesments

Laboratory assessment includes laboratory tests are as follows : A Complete Blood

Chemistry (CBC), Functional Intracellular Analysis, Organic Acid Panel, Hormon

Assesment

According Dr. Barker proteolysis enzyme is an option to combat the acute

inflammation of injuries, bruises, sore muscles. In addition it is beneficial to work well

in chronic conditions.

ENZYME TOTAL DAILY DOSE (MG)

Pancreatin 1000-4000

Trypsin/Chymotryipsin 500-1000

Bromelain 500-2000

Papain 500-1000

Modululating Inflammation, Reducing Pain, and Promoting Healing

a. Magnesium

b. Protein / Aamino Acids : L-Glutamine, Tryptophan/5-Hydroxytryptophan(5HTP),

Tryptophan/5-Hydroxytryptophan(5HTP), Arginine(as L-arginine hydrochloride or

arginine aspartate), Sulfhydryl Amino Acids (methionine, cysteineand others), S-

adenosyl methionine(SAMe), Dimethyl sulfoxide(DMSO, Methylsulfonylmethane

(MSM)
c. Essential Fats, the Omega 3s-alphalinolenic acid (ALA), docosahexanoic acid

(DHA), andeicosapentanoic acid(EPA)-and the anti-inflammatory Omega 6,

gamma-linolenic acid (GLA)

d. Glycosaminoglycans(glucosamineand chondroitin sulfates)

e. Chondroitin sulfates

f. Antioxidants

g. Anti-inflammatory Herbs : Curcumin, Ginger, Cayenne Pepper, Boswellia is a gum

resin from the Boswellia serrata tree, Stinging Nettles

 Devils Claw

 Other herbs that have either been shown to have anti-inflammatory :

Ashwagandha, Feverfew, Guggul, Holy basil, Hops, Oregano, Rosemary,

White willow bark

 Adaptogenic Herbs are used to balance the body’s response to stressors.

Some of the best adaptogens for athletic purposes are: Rhodiola rosea,

Asian or Korean ginseng and Schisandra.

Conclusion

Physical activity is such an important aspect of a healthy lifestyle that preventing

injuries and maintaining the health of the musculoskeletal system are essential. If

these aspects of health are neglected, chronic pain and inflamation may result.

Lifestyle factors such as proper training, good sleep, adequate hydration and stresss

reduction are likewise keys to high performance and longevity.