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Sport athlete runner female stretching leg on urban stone stairs during training exercise workout routine with bottle of water, towel and dumbbell. Fitness woman outdoor routine.

We all know that engaging in sports can be helpful to our overall health. However, there is the danger of sports-related injuries, as well. Of course, the severity of the injury can vary tremendously. While many Las Vegas location injuries can be prevented with just some careful planning and precaution, there are still too many situations in which needless injuries occur. Fortunately, there are numerous organizations that make the effort to address the importance of sports safety. While proper sports equipment and safe venues are absolutely necessary in the sports world, as a Las Vegas alternative medicine professional, I want to point out some of the more holistic ways to prevent sports injuries.

Determining energy requirements

It’s important to understand the energy needs of the body, when engaging in any type of sports activity. Not understanding these needs can lead to issues in which fatigue can cause an athlete to ignore safety issues and to make unnecessary errors in judgement. One way to prevent problems is to consult a sports nutrition expert, who can provide information relating to consuming the amount of calories and nutrients needed for any particular sports activity. These nutrients include:

Carbohydrates

Carbohydrates are needed in order to maintain peak athletic performance. It should be noted that the human body can turn carbohydrates into energy more efficiently that either protein or fat. As such, the intake of carbohydrate needs to be timed correctly. The general equation is that an athlete will need to take in from one to four grams of carbohydrates per kilogram of body weight, one to four hours just before they exercise. This should be taken in combination of protein sources. A good example of this can be found when one eats a peanut butter sandwich (using whole wheat bread). Endurance and competitive situations will require more.

Protein

The amount of protein that is generally recommended is 1.3 – 1.8 g/kg per day. Of course the amount will actually depend on the level of activity performed by the athlete as well as and the age and body type of that individual. When it comes to children, for example, because of their ongoing growth, they usually would require more protein.

Fat

While fat gets a bit of a bad reputation, the truth is that it’s essential for the body’s nutrition. That’s because it serves a number of functions. First, it also provides energy that has been stored by the body, in the form of fat. In addition, the human body cannot synthesize certain essential fatty acids and, therefore, must rely on external fat intake. Also, fat soluble vitamins (like A and E) require fat in order to allow for their absorption. In the case of the amount of fat that is recommended for athletes, they should basically adhere to the amount of recommended dietary fat for the general population. That equates to 20-35% of one’s total calories coming from fat. Additionally, less that 5% should come from saturated fat.

Liquids and Hydration

Fluids are absolutely essential for the health and performance of those who are engaged in athletic activities. Not only can athletic performance be reduced by the loss of 1% of the body’s weight in fluid, but the resulting effect on alertness can lead to accidents and injury.

For normal athletic pursuits, water is the perfect source of hydration – which is good, since water is normally free (or cheap, at the very least). The normal recommendation is 16 oz. of water (or the equivalent) two hrs, prior to beginning exercise. Additionally, five to ten ounces should be taken during the exercise period (ever 15 – 20 minutes). When it comes to sports drinks be very careful regarding their selection and use. Some are definitely not good for you and can pump excess sugar and other undesirable materials into your body. All you have to do is perform some online research, in order to know the difference. Just make sure you’re not reading a website that is designed to advertise and promote that particular sports drink! Better still, consult with a professional or stick to water. You can’t go wrong with water!

It is suggested that athletes make it a habit of noting their weight both before and after their physical activities. This will give them a more accurate assessment of the amount of water that they are consuming during their particular physical activity. That’s because each person is different. This is also why I wish to stress that all the percentages and suggestions, mentioned in this article, are based on the accepted averages of medical indications. For a more accurate set of numbers and suggestions, you should speak with a professional.

For additional options that can be right for you, seek assistance from your doctor and a qualified Las Vegas alternative medical practitioner. You may discover a lot of useful information that can help you to avoid a sports-related injury.

 

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