Nutrition to Help Sport and Exercise

Whether you are starting exercise after hibernation or are already into sports, nutrition plays a vital part

Fitness versus Health

There is a difference between fitness and health; fit people can drop dead, whereas healthy people do not!

There are nutritional specifics for your particular sport, although the basics are similar.

Focus on health and fuel the body for repair and you will perform better for longer.

Water

Over 70% of your body consists of water.  Good hydration helps muscle function, supports inter-vertebral discs and elastic tissue that joins everything together, keeps the brain alert and helps drain away the by-products of exercise metabolism.

Good Oils

Keep blood vessels, blood cells and cell membranes supple and support brain function. Blood cells that can do yoga can bend around narrow blood vessels, whereas brittle ones are more likely to break. Messages to our cells pass more easily across supple membranes.

Extra virgin olive oil is great in salads and a good source of omega 6, though is unstable when heated. Cook with oils like sunflower, ground nut and non-virgin olive that are stable when heated. Hemp oil has a good balance of omega 3-6-9; fish oil (EPA/DHA) is purest from the body of fish from deep cold water. Linseed and flax oils are good sources of omega-3. Keep them cold. 

Muscles

Fuelled by fruit, vegetables, legumes and grains and repaired by protein. We have 2 main types of muscle fibres, often mixed together

  • Slow twitch fibres are like red chicken meat. They support our structure when standing and in aerobic, slow moving, running and endurance type exercise. They are nourished by (some) sodium, good oils and iron.
  • Fast twitch fibres are like white chicken meat. They support anaerobic, fast moving, sprinting, short lasting exercise. They are nourished by potassium, glucose and vitamin B5. Sundried tomatoes, dried apricots and prunes, pistachios and almonds are better potassium sources than bananas and easier to take in your pocket to the track!

 Pacing, Rest and Recovery

Start at a level you can manage and allow your body to adjust to new levels of activity. Increase the exercise intensity gradually and at a pace you can maintain rather than going all out and then giving up. Keep motivated to continue! Rest is important for the body to repair itself as are good quality fresh fruit and vegetables. At least 9-13 servings a day!

 

 We are happy to advise you on your health and wellbeing matters. To learn about the full range of services offered by Aether Bios Clinic take a look at our website.

Lin Bridgeford DO KFRP MSCC ICAK (UK) MSc
Registered Osteopath & Kinesiologist & Yoga Teacher

Aether Bios Clinic

Saltdean Brighton

Tel: 01273 309557
Mobile: 07710 227038

www.osteo-info.co.uk
www.lin4juiceplus.co.uk

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