Protein - SportsEngine



RecoveryProteinProtein is best after a workout for muscle repair. Breaking down tissues while we exercise and compete requires us to rebuild what’s been broken down, or injuries will develop. (See sources below in “Night Before Games”)SupplementsMuscles: Magnesium and PotassiumBones: Vitamin DJoints?: Glucosamine SulfateYou are constantly challenging your musculoskeletal system while you work out. It’s important to meet with your sports chiropractor or alternative medicine provider to find out if you need more or less supplementation based on your fitness level and activity. It may change from the off season to when you are in season.Night Before GamesPortion: 1 Protein + 1 Fat + 1 CarbImagine fitting 1 portion in the palm of your hand. SourcesProtein: grilled chicken, beef (sirloin, filet, less fatty), salmon/tuna, pork (loin), protein shakeFat: eggs (also protein sources, yoke has fats), avocados, avocado/olive oil, nuts, fish, yogurt, almonds, pistachiosCarbs: sweet potatoes, quinoa, oats, bananas, oranges, blueberries, grapefruit, apples, kidney beans, chickpeas**Eat complex or “whole” carbs found in natural form (potatoes, whole fruit, vegetables. Stay away from simple or “refined” carbs that spike your blood sugar (white bread, white pasta, white rice, fruit juices, pastries). If you must eat refined carbs, look for “gluten-free” and “whole grain” and “brown rice”. **Carb loading is common, but make sure to have a good mix of proteins and fats with your carbs or you will become tired and “full”. Carb loading does not mean ‘eat until you feel bloated, then you’ll really play well the next day!’Pre-game or Pre-practiceCarbsCarbs convert to glycogen, which is easier to convert to energy when you need it quickly.ProteinsDuring a whole-day tournament, you’ll want to incorporate protein and avoid a lot of fats. Carbs will give you a rise in blood sugar, but protein will keep your energy steady for longer periods. ................
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