Reduce Inflammation with Proper Nutrition

Inflammation is a response by our body’s immune system to stress, which can be caused by illness, injury and strenuous exercise. Short-term or acute inflammation is necessary in order to recover from a hard training session. However, on-going or chronic inflammation that doesn’t shut off can lead to negative consequences. In particular for athletes, chronic inflammation can lead to longer recovery times, muscle soreness, decreased immunity (more sick days) and decreased performance. It’s important to make lifestyle choices that prevent chronic inflammation including proper nutrition, adequate sleep, rest days and recovery nutrition.

Here are a few ways you can improve your diet to reduce inflammation:

Cook with spices: Many spices such as turmeric, ginger, garlic, and cinnamon contain anti-inflammatory compounds. A few ways to use spices include adding fresh ginger and garlic to stirfrys, using fresh turmeric in smoothies, and sprinkling cinnamon on yogurt and oatmeal.

Eat more fruits and vegetables and aim for all colours each day: These contain antioxidants and phytochemicals which play a role in recovery, overall health and energy. Make fruit and veggies a part of every meal and try to include them at some snacks. Choose darker greens like kale and spinach. Frozen fruits and vegetables are just as nutritious as fresh and can be much more cost effective.If you are picky about vegetables, try roasting them. This brings out a lot of the natural sweetness. Beets, kale, tomatoes, sweet potatoes, berries and pineapple are some examples of fruits and vegetables with antioxidant properties.

Eat sources of Omega 3 Fatty Acids regularly: Aim to have fish 2-3 times per week. Fatty fish highest in omega 3 are salmon, mackerel, trout, sardines, anchovies and arctic char. Try having a canned salmon or tuna sandwich in place of deli meat if that is your go-to. Chia, flax and hemp seeds and walnuts are also sources of omega 3. Snack on walnuts and sprinkle chia onto yogurt or oatmeal. Hemp seeds can be added to salad and smoothies.

Choose whole grains more often: Instead of refined grains like white bread, sugary cereals, white rice or crackers made with white flour, choose whole grains since these contain fibre, antioxidants and more vitamins and minerals. When reading the labels or looking at packages of breads, cereal and crackers look for the “100% whole grain.” Quinoa, brown rice, barley and whole grain pasta are all great choices as well.

Read nutrition labels and ingredients lists: Choose foods with ingredients you understand and choose ones that do not have a lot of added sugars.

Cut back on deep fried and highly processed foods.

Eating a healthy diet requires some extra planning and preparation ahead of time. If you require any support in changing your diet, contact me with any questions. As an athlete, nutrition plays a major role in your performance, how you feel and your overall health. Fuel your body properly to achieve your greatest potential!

Andrea Docherty is a Registered Dietitian and Sports Nutritionist with a private practice in Windsor, Ontario , Andrea Docherty Nutrition. For nutrition counselling and more information, visit her website

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The 3 R’s of Recovery Nutrition

Recovery nutrition is a crucial component to an athlete’s success. To continue to train at your best, reduce risk of injury, prevent illness and build muscle, athlete’s need to pay attention to what is consumed after a workout. When you train multiple times a day, take advantage of the 30 minute “window of opportunity” after a workout. Your muscles are most primed to take in those nutrients so plan to eat or drink something then.

Muscle is the most adaptable tissue in the body. When we exercise, muscle is broken down and damaged. After a workout, our muscles need the right nutrients (protein) to repair itself, grow stronger, and adapt to training. Carbohydrates are necessary for refueling our muscles with energy (also known as glycogen). If you are training more than once a day, consuming a recovery snack or meal ASAP post workout will provide the most benefit.

There are 3 main goals of recovery nutrition or the 3 “R’s.” These include:

Rehydrate

After a workout, practice or game, start replacing your fluids loses right away since dehydration can lead to decreased performance, low concentration and more. Aim to replace 1.5x the amount that has been lost during exercise. For example, if you lost 1kg (2.2lbs) during exercise, you will want to drink 1.5 L within a few hours after you finish. 1kg of body weight is equal to 1 L of water. This doesn’t just have to come from water, other fluids like milk, chocolate milk, or sports drinks can also count. These will provide carbohydrates and electrolytes too.

Refuel

After an intense workout, you have used up some (or all) of your glycogen (stored carbohydrates in your muscles). This provides energy to your working muscles and your brain during exercise. Eating carbohydrates after a workout begins the process of replacing those stores so that you can begin your next practice or game with enough energy. If you don’t do this, you may feel more tired and have decreased performance.

Rebuild

You need to consume protein after a workout to switch off the process of muscle damage and breakdown that occurs during exercise. High quality sources of protein (those that include all the essential amino acids) will provide all the building blocks your muscles need and be more readily absorbed. This includes whey protein, meat and seafood, Greek yogurt, eggs and more.

What to eat after a workout:

The number of grams of protein and carbohydrates to consume after a workout to recover depends on a number of factors including you body weight, intensity of the exercise, type of sport, level of conditioning, the environment, age and your overall nutrition needs and goals. The ratio for an endurance type of exercise is about 4:1 grams of carbohydrates to protein and for strength about 2:1. For example, a post workout snack after a tough running workout would be about 60g of carbohydrates and 15 g of protein.

Have a plan

Keep portable snacks in your gym bag or car so that you can have something on hand to eat ASAP after a workout (within 30 minutes). Some examples of portable snacks include:

• 1 scoop of whey protein made into a smoothie with fruit, milk and spinach.
• Greek yogurt + frozen fruit (Add Greek yogurt to a Tupperware container and top with frozen fruit. This will keep everything cold but will thaw by the time you eat it)
• Peanut butter and Jam sandwich
• Chocolate milk and banana
• Trail mix with pretzels, nuts and dried fruit
• Cheese strings and an orange
• Wrap with turkey deli meat and veggies

Andrea Docherty is a Registered Dietitian and Sports Nutritionist. She owns a private practice called Andrea Docherty Nutrition in Windsor, ON. For more information, visit her website at www.andreadochertyrd.com

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Include Protein at Every Meal for Best Results

It’s no secret that athletes have higher protein needs than the general population. Exercise and training damages muscles and in order to repair and rebuild these tissues, you need to include protein. Protein is made up of amino acids, which are the building blocks of muscle repair.

Many people meet their protein requirements. However, what is even more important than how much total protein you need each day is how you space your protein intake throughout the day.  In order to maximize your use of protein for muscle recovery and growth, you must include a source of protein at every meal and snack.

While it is not uncommon for many people to eat very high protein dinners and low protein breakfasts and lunches, this is not optimal. Instead, space protein out better and aim for about 20-30g of protein per meal. Snacks containing some protein between meals can also have added benefit. Your body can only use so much protein at one time and its best to give your muscles a constant supply during the day. Your individual needs may vary depending on your body size and if you are actively trying to build muscle.

Try to stick to choosing foods first instead of protein powder. Protein powders can definitely have their place, especially a whey isolate protein post workout if your goal is to build muscle. How to choose a protein powder will be a topic for another post! High protein foods include eggs, chicken, ground chicken and turkey, lean beef, Greek yogurt, cottage cheese, beans and legumes and cheese. Nuts and seeds, tofu, tempeh and nut butters are also sources of protein.

Based on the many food records that I view, the main meal where protein is lacking is breakfast. Think about your typical breakfast. If it is just oatmeal, whole grain cereal or toast or fruit, than this is not balanced. These are all foods rich in carbohydrates but lacking in protein. To boost the protein content of breakfast, add eggs, Greek yogurt, raw nuts and seeds, nut butter or cottage cheese.  Another great benefit of including protein at meals is that it helps to keep blood sugar and energy levels stable and also help you feel fuller, longer.

Many people are rushed in the morning, so these Egg Muffins are a great way to make a high protein breakfast ahead of time. Enjoy 1-2 in the morning on a whole wheat English muffin, or eat as a snack.

Cheesy Egg Muffins

Prep time: 10 minutes Cooking Time: 20-25 minutes Serves: 3–6

Ingredients:

• 6 eggs
• ½ tsp pepper (add additional spices of choosing: lemon pepper, paprika, garlic powder, etc)
• 1 tsp olive oil or cooking spray (to spray muffin tin)
• 1/2 cup frozen spinach
• 1/2 cup total of red and green peppers
• 1/8 cup diced sweet onions
• 1/2 cup shredded cheddar, mozzarella, feta or goat cheese

Directions:

1. Preheat oven to 350°F. Whisk eggs into a mixing bowl. Add the vegetables and stir (be sure not to over mix the eggs).
2. Grease a 6-compartment muffin tin. Evenly divide the mixture between the 6 muffin cups.
3. Top each egg muffin with cheese.
4. Bake for 20-25 minutes or until a wooden pick inserted in the center of a muffin comes out clean.
5. Let them rest in the muffin tin for a few minutes before using a rubber spatula to carefully remove each muffin.
6. Consume immediately or let cool and transfer to a Tupperware container. Refrigerate for up to a week or freeze for a month.

Additional Tips:

• Double the recipe to make 12 instead of 6 egg muffins
• Swap out any other vegetables you may like, such as chopped mushrooms or cherry tomatoes.

Andrea Docherty is a Registered Dietitian and Sports Nutrition in Windsor, ON. To learn more, visit www.andreadochertyrd.com

Have a nutrition question you would like answered in a blog post? Email Andrea at andreadocherty.rd@gmail.com

The post Include Protein at Every Meal for Best Results appeared first on In Play! magazine.

Join Registered Dietitian and Sports Nutritionist, Andrea Docherty for a free nutrition seminar February 25th at 9am at the Running Factory!

Find out what you should be doing to achieve a healthy weight and improve your health and performance. Learn common dieting mistakes and how to fix them. With my practical advice, you will leave my nutrition seminar ready to take action.

After the presentation, you can sign up for free 15-minute consults with me at the Running Factory between 10am-2pm. Get your nutrition questions answered, bring a food record for a quick review and feedback, and learn more about I can help you reach your goals.

Space is limited so please RSVP for the seminar by emailing me at andreadocherty.rd@gmail.com

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