🏃♀️💪 Nutrition and Recovery Tips for Athletes 🏃♂️💪
As an athlete, it’s important to understand your nutrition needs. In this podcast episode, the speaker recommends that runners use familiar products such as gels, goo’s, beans, and cubes. Avoid trying new products during a race or event, as they may have adverse effects such as bad taste or increased thirst.
It’s also important to have a set mobility routine, especially leading up to the event. This can include using a combination of lacrosse ball stretching and other methods. Spending a little bit more time on mobility during this week can ensure that the body is ready to go.
Sunlight exposure in the morning and later in the day can help regulate your circadian rhythm, leading to better sleep and feeling more rested. Research shows that delaying coffee intake for an hour or two after waking up can improve how caffeine affects your body, resulting in avoiding a crash or delayed effects. Magnesium is recommended as a supplement for better sleep.
Staying hydrated throughout the day can also improve sleep. The speaker has experience with optimizing performance through their sports career in high school and college, but mainly through CrossFit for the past 8 years. They believe there are multiple things people can do to increase their performance and prepare their bodies for an event.
Consider your carbohydrate intake before and during a competition. Consuming complex carbohydrates like sweet potatoes, rice, or quinoa a few hours before an event is beneficial. Simple sugars like fruit or candy are recommended for quick replenishment of glycogen stores during the event, especially in between events like in a CrossFit competition.
Cut down or eliminate alcohol to help improve your sleep. Alcohol is a sleep disruptor that can interrupt your sleep later in the evening. Drinking water instead of alcohol is recommended.
Hydration is important for good sleep. Carb intake is crucial for athletes, especially those participating in high-intensity or endurance workouts. Protein intake also plays a role, with a recommended range of 1-1.7 grams per pound of body weight.
Recovery is essential and should not be neglected. The “big three” in terms of recovery are lacrosse ball, foam roller, and stretching. Lacrosse ball is best for deeper muscle release while foam roller is better for longer-lasting effects. Stretching is best done after dynamic activities like running, lifting, or working out to cool down.
Overall, applying just 50% of the information discussed in the podcast could lead to better competition results. Check out Dr. Tim’s Functional Fitness Workshop for additional resources and guidance. Keep these tips in mind for your next workout or competition! 💪
Don’t Make These 5 Mistakes After a Car Accident Getting into a car accident can be a distressing experience, but it’s important to stay calm and make the right decisions in the aftermath. Unfortunately, many people make common mistakes that can have serious consequences for their well-being and legal rights. In this article, we will…Read More
Do you deal with chronic neck stiffness, pain, and headaches? Have you tried everything to find relief with no lasting results? According to our favorite dentist Dr. Rebecca Taylor, you may be overlooking a key piece of the pain puzzle – your jaw. In this blog and corresponding podcast, we’ll dive into the vital connection…Read More
When it comes to auto accidents, injuries are unfortunately a common occurrence. From minor fender-benders to more severe collisions, these accidents can result in various injuries that can impact your overall well-being. Fortunately, at Head 2 Toe we offer a holistic approach to healing and have an excellent track record for treating auto accident injuries.…Read More
If you’ve ever pondered whether chiropractic treatments and pregnancy go hand in hand, you’re in for a treat. You might have heard the common myth that chiropractic care is off-limits during pregnancy. However, we’re here to bust that myth wide open. Thanks to the expert insights of Dr. Tim, as heard on the popular podcast…Read More
Do you often experience a shooting pain that starts in your lower back and radiates down your leg? If so, you may be suffering from sciatica or maybe not. In order to understand what’s going on we have to start looking at what sciatica is and what causes it? It’s time to debunk the misconceptions…Read More
The serene backdrop of our backyards often conjures images of relaxation, family barbecues, and a touch of weekend gardening. Rarely do we associate this calming space with potential health hazards, especially to our lower backs. Yet, a recent episode on our very own “Movement is Medicine Show” featuring Dr. Ashley aimed to shed light on…Read More