5 Great Foods for Athletes

The fitness & health market today provides tons of supplements and foods that made readily available for athletes. Some of these include energy drinks, meal replacement bars, protein powders, and creatine powders & pills. 

From runners to swimmers to power lifters, pre and post-workout supplements have become the norm. However, to maximize athletic performance overall, consistent healthy eating habits should be a way of life.  In recent years, there has been a major shift toward more natural and whole foods and supplements for top athletes, as opposed to foods that are factory manufactured - and the market is responding. Below are a few of the best foods that are beneficial to overall health, as well as during more intense athletic training periods.

1. Quinoa
Originating in South America (Peru & Bolivia), quinoa is a sprouted seed which contains almost twice as much protein as any other grain. So powerful are its health benefits, that in 2013 it was declared "The Year of the Quinoa" by the United Nations FAO. It has all the nine important amino acids that our bodies need in order to build lean muscles and recover from tough workouts. Quinoa also has carbohydrates and fiber. This delicious grain can be eaten as a breakfast cereal combined with some cinnamon and honey, or served in place of pasta or rice.

2. Berries
Your favorite berries have important antioxidants such as vitamins A, C and E. These help in protecting against free radicals and oxidative stress which forms in the body after performing strenuous physical activities. A health study done in 2009 showed that consistently ingesting higher levels of antioxidants helped in preserving muscle strength as one ages. Choose the berries that have a more intense color such as blueberries, blackberries and raspberries, since they have a additional protective substances and phytochemical properties. Perfect in your smoothie or your morning cereal. An athlete should eat various berries across the different color spectrums so as to get the various nutrients and antioxidants that this fruit provides.

3. Bananas
Slightly ahead of apples, bananas are now America's favorite fruit, and have about 100 calories each piece, Plus, they are a great source of natural electrolytes and sugar, which are easy to digest. As compared to the more convenient processed fruit bars, bananas a more natural and healthy alternative. Bananas are also a very good post-exercise recovery fruit, since it contains over 400 mg of potassium.  The body requires potassium in order to help prevent muscle cramps and spasms and to regulate fluids. Our bodies sweat out potassium, and bananas help replenishes it.

4. Chocolate milk
Yep, chocolate milk. Most people believe that our body requires a lot of proteins after each workout. This is not necessarily true. We tend to require simple carbs for recovery with a little protein. Some workout drinks offer this, and so too does tall glass of low-fat chocolate milk. If you can handle a few more calories, chocolate milk might be a beneficial addition to your athletic diet.

5. Water, Water, Water

General body and muscle heath requires proper hydration to maintain peek performance, so don't forget to Drink up!

These foods are just part of an overall, sensible diet for the serious athlete. Aside from helping maintain our energy levels and general body health, these foods can also help injury prevention/recovery, as well as improve the quality of training sessions themsleves.

Remember to live life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service, and is not intended as a substitute for medical advice.  Anyone seeking seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Using Wrist Wraps for Training

Today, there are very many accessories to enhance sports fitness in athletes. Some of the accessories that you will find in any functional fitness athlete arsenal are wraps, belts, knee sleeves, lifting shoes and straps. These accessories aid in reducing sports injuries, and assists in the technique and output of the athlete.

A wrist wrap is essential to many athletes since it provides support to their wrist joints during maximum or heavy effort lifts in overhead and pressing movement lifts. One should also know how to correctly use them whenever they are working near or at maximum loads. Some tips to using the wrist wraps include;

a)     Warming up without the wrist wraps. Do not be dependent on them since this tends to limit the development of strength in the wrist extensors and flexors. Wrist wraps should only be used when you are working at or near maximum loads. Most of the strongest athletes in the gyms rarely wear any wrist wraps.

b)    Avoid tying the wrist wrap too low. It should cover the wrist joint enough to support and protect against excessive extension of the wrist. Do not let your wrist wrap sit below the wrist joint as it reduces its efficiency by turning it to a forearm bracelet that gives limited support. Knowing how to wrap a wrist is essential to the accessory's support and effectiveness. Just ask any boxer.

c)     Using the right kind of wrist wrap. There are two main types of wrist wraps in the market today; cotton wraps and Velcro bound wraps. One should know the best wrist wrap that will suit you best according to the type of movement one is performing.

d)    Avoid hiding flexibility and mobility or injury issues using wrist wraps. Wrist wraps will not make one more flexible. It's important to void using wrist wraps to hide discomfort or pain on your wrists. For any persistent pain or discomforts on your wrist seek the assistance of a sports medicine expert.

e)     While many gymnastic workouts do not require a wrist wrap (as opposed to a gymnast's hand-wraps - for example, on parallel bars), the use of which depends greatly on the type of exercise. Wrist wraps are usually advisable to use when during training for a competition and on certain events. Most athletes require something on the wrist so as to protect the skin when they are performing high repetitions of muscle ups. As an athlete be very wise when it comes to using the wrist wrap and choose which workout require it and which do not.  Always consult your qualified coach.

After successfully using the wrist wrap one should remember to always clean it every once in a while. Like many training outfits, wrist wraps also become dirty and sweat filled after each workout.  Who likes smelling wrists, anyway? Using wrist wraps for training can play a key role in your overall fitness goals. Just remember to replace old, worn out wrist wraps as you train.  

Remember to live life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service, and is not intended as a substitute for medical advice.  Anyone seeking seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.