Why Nutrition?
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Finding the proper balance to your diet is unique to each individual, but is still important to understand the basics of Nutrition.
When athletes hear the word "metabolism" we tend to automatically think about how fast ones body burns fuel or how high ones energy levels are. What is important to remember is that metabolism describes every biochemical reaction that goes on in your body. That is why fueling your body with the proper foods are important to get the best results from those biochemical reactions. |
Molecules >> Food
- In a diet outlook, fewer carbs balanced by healthy fats is a good alternative to carb loading, which is what many athletes do before high performance activity. The most beneficial carbs are from veggies!
- Proteins form the bulk of the body's muscle & connective tissue. Meats, dairy products ,eggs, legumes, and nuts are high in protein. It is important to also include other meats such as poultry and fish into one's diet instead of all red meat.
- Proteins form the bulk of the body's muscle & connective tissue. Meats, dairy products ,eggs, legumes, and nuts are high in protein. It is important to also include other meats such as poultry and fish into one's diet instead of all red meat.
"Food is not just calories it is information. It talks to your DNA and tells it what to do. The most powerful tool to change your health, environment, and the entire world is your fork."
- Dr. Mark Hyman
Nutrients for Healing
After a surgery a major surgery, in this instance an ACL surgery, your body is drained of your body's reserves.
Ex. Antioxidants are a powerhouse of nutrition that helps the body repair damage. Fruits are full are Antioxidants!
Ex. Antioxidants are a powerhouse of nutrition that helps the body repair damage. Fruits are full are Antioxidants!
FOODS & THEIR BENEFITS
Carbs are important post-surgery! Veggies are a healthy source of carbs that battle fatigue and stop your muscles from breaking down. Another benefit from veggies is the amount of fiber which reduces constipation; a common side affect of pain meds and decreased mobility.
Healthy Fats help the body absorb much needed vitamins from fruits and veggies. it is also essential for strengthening the immune system, decreasing risk of infection.
After surgery your body requires protein & iron since your muscles have been potentially damages, moved and manipulated, an now needs to repair. Amino Acids in proteins promote repair to damaged muscle. Also the iron will help replenish energy since iron aids in the creation of new blood cells.
Whole Grains after surgery provide the body with energy your brain requires & stops muscle from breaking down. Also provides another source of fiber.
Healthy Fats help the body absorb much needed vitamins from fruits and veggies. it is also essential for strengthening the immune system, decreasing risk of infection.
After surgery your body requires protein & iron since your muscles have been potentially damages, moved and manipulated, an now needs to repair. Amino Acids in proteins promote repair to damaged muscle. Also the iron will help replenish energy since iron aids in the creation of new blood cells.
Whole Grains after surgery provide the body with energy your brain requires & stops muscle from breaking down. Also provides another source of fiber.
Want more Muscle?
GlucoseGlucose is what most of our food we consume end up since the body can only produce ATP (energy), when carbs are at the most basic level -- monosaccharides. Even proteins are broken down to the most basic level of macromolecules eventually so the body can produce energy.
This is why watching the amount of Carbs you consume is important since too much energy created by the body is turned into glycogen; meaning the extra energy is stored as fat. |
Produce More KetonesWhen there isn't enough glucose consumed to provide the body energy, the stored energy is then used. The body will start to break down the fat and use the glucose from the triglycerides. Ketones are the byproduct of this process. Ketones are acids that indicate the breakdown of fats.
For athletes minimizing the amount of stored fat is an important step to start producing muscle and becoming stronger. Sticking with a low carb diet and incorporating more proteins & healthy fats is important for athletes trying to become stronger. Which is very important for ACL recovery and prevention of ACL tears. |