Can Nutrition Prevent Injury?

Part of a proper training program is good nutrition — pre- and post-activity.

An expert quoted in Runner’s World has said, “Most people think that recovery from training is just about rest. Actually, it’s about rest and nutrition.”

So, where do you start?

Davis added, “Athletes, especially children, need a varied diet rich in proteins and calcium to strengthen bones. I define a varied diet as one that has a variety of colors.” Americans, however, eat a bland-colored diet. “Every meal should have color: reds, purple, greens. The more color we get, the more vitamins we are taking in to support muscle and bone development,” she said. Barnes echoes Davis’ advice: “You should hydrate before and during exercise. I’m from the era when they wouldn’t let you drink during sports. That’s definitely not good. Fluids are important,” he said. Dehydration is a danger to all of your body’s systems. The Sports Injury Clinic website offers this rule of thumb: 10 to 15 fluid ounces two to three hours before exercise, 8 to 10 fluid ounces 15 minutes before exercise, 8 to 10 fluid ounces every 15 minutes during exercise. For moderate activity, water is fine for most people. Be aware when choosing a sports drink. Most contain excessive amounts of refined sugars that are unnecessary for moderate exertion. Davis said, “Sports drinks are only appropriate in a strenuous sports environment.”





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