Lift, Eat, Recover

Introduction Athletes of all disciplines challenge their bodies on a daily basis to push boundaries and meet new goals. Injuries may occur as a result of over training, stress, improper warm ups or cool downs, as well as many other factors. The severity of an injury will determine an athlete's return to training and ultimately competition as it can change the timeline of full recovery. While rehabilitation in the form of rest and or physical therapy is often thought of when considering how to bounce back from an injury, nutrition is an important component as well. While an injured athlete is not training at a high intensity, the body will require a slightly higher level of resting energy expenditure to account for the healing process (http://nyshsi.org/wp-content/uploads/2012/08/SSSI_Injured_Athlete_Nutrition-1.pdf) A drastic cut in daily calories to try to combat weight gain while resting from an injury is actually detrimental in the long run as it can impact bone healing ...

Introduction Magnesium is one of the seven essential macro - minerals needed by the human body. Since we cannot produce magnesium, we must obtain it through outside sources such as magnesium rich food (dark leafy greens, nuts, legumes, whole grains) and potentially supplements.  Here are some of the more well known claims for magnesium supplements: Popular Claims on Benefits of Magnesium Bone Health - Magnesium plays an important role in bone formation as it aids in the absorption  and metabolism of Calcium. It is also beneficial in reducing the risk of osteoporosis in women after menopause. (The Top Health Benefits of Magnesium, Key minerals for bone health - Magnesium) Heart Health -  Magnesium can reduce the calcium build up within a person's heart and arteries. This is a strong indicator of a person's risk for cardiovascular disease. It can also be used in treatment plans for congestive heart failure.  (The Top Health Benefits of Magnesiu...

INTRODUCTION Exercise is a wonderful thing however, we are all at some risk of injury when we train. There are many factors that can put us at a higher risk for injury despite training experience. One of the most common causes of injury during exercise is due to overexertion. This can be prevented through the use of proper nutrition paired with an appropriate exercise duration and intensity level. Have you considered how your diet choices impact your ability to recover after exercise and prevent increasing your risk of injury?  5 WAYS TO REDUCE INJURY  1. Protein - This is an essential part of daily nutrition but even more so when it comes to exercising. The recommended daily allowance (RDA) for protein is 0.8 grams per kg of body weight. This amount will only help you meet a basic requirement of protein in your diet. When you add exercise in to the mix the need for protein increases so we can can repair, maintain and grow our muscle tissue. The National Strengt...