When you think of injury prevention you probably think about stretching, strength training and overall good conditioning. But did you ever consider that proper nutrition intake can also help in the prevention of injuries? Probably not.
“What you eat and drink can affect your injury risk. Protein, for example, is a must for muscle repair. Calcium helps protect bones from fractures. Dehydrated muscles are more susceptible to strains and tears. Even if you’re running (or active) to lose weight, you need enough calories to fuel your (body). Adding workouts and subtracting too many calories can put you in an energy deficit, making you feel fatigued and off-kilter, which could trip you up…” on the field.
(Runner’s World Magazine, March 2005)
Athletes should eat 1 to 4 hours prior to a workout so that their body has the fuel it needs to endure tough training, or a game, without giving them cramps or making them sick because they ate too much too close to a workout. It’s also good for athlete’s (and it varies from person to person) to eat during exercise if the exercise lasts longer than an hour. But the focus for eating during exercise is on Carbohydrates.
After a workout, practices or a game it’s time to focus on eating for recovery. Again, carbohydrates are a big deal for athletes. Carbs Carbs Carbs! Eat em’ up! And 30min. after a practice (essentially once you get home) eat a mixed meal with adequate carbs, protein and fat. For example, if dinner isn’t ready yet, have a glass of chocolate milk, and egg and perhaps a couple slices of toast. That will help you get the immediate nutrition your body is needing, AND it won’t mess up your appetite for dinner. I mean, when I was in High School, I could devour a few pieces of toast and then some and still have quite an appetite for dinner.
Part of the reason is, that as a teenager, (most of you) are still developing and your body will probably be needing more nutrients than the average female adult, PLUS your activity level is higher as an athlete. But keep in mind, everyone is different. When you start to feel full, or even before you feel full, stop eating. Listen to your body, and if need be wait a bit and have a quick snack later (Like bananas! Which have potassium, and potassium helps to prevent leg cramps i.e. charlie horses. Ouch!). Small (healthy) snacking throughout the day helps boost your metabolism. Which is Good!
The key to nutrition as well, is not only eating right, but being able to listen to your body and the que’s your body gives you. It will let you know what it needs, and how much it needs if you train it, and then listen to it. This may take a bit of practice to become in tune with the needs of your body, but trust me, if you stop eating before you feel “full” and if you focus on what you are actually putting into your body, and how you feel afterwards, it will come.
For example: After you eat that burger and fries from the fast food chain do you feel like a million bucks? Or do you feel lagging somehow. Perhaps greasy, slow or even gross? Everyone has different descriptive words they would use on how they feel, but I think that we can all agree that you feel significantly different from when you eat properly versus when you eat sloppily. And how you eat will GREATLY affect how you perform as an athlete.
Also, remember to Hydrate! Adequate hydration is a great way to prevent injuries as well. The best way to hydrate for athletes is with water and sports drinks! Sports drinks contain electrolytes to give you the extra boost you need. Another great option is coconut water. You have to get a little used to it at first (at least I did) but it is an amazing hydration option for your body as well.
Remember ladies, eating healthy doesn't mean you have to drop ALL sugar or chocolate or whatever, right now! Just start taking small steps towards healthy eating habits such as: change that soda into a sports drink. Eat a smaller portion of desert after dinner. Snack on fruit or veggies during the day instead of chips and candies. Pick even just one bad eating habit you have and focus on that. Don't try to overwhelm yourself with a goal you can't yet achieve. Start small with something you CAN do. Then DO IT!
(Photos of the BSU Rugby team Spring 2012)
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