Category: Fitness

Sports Chiropractic for Carpal Tunnel Syndrome

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Carpal tunnel syndrome is a common problem resulting from compression of the median nerve inside the carpal tunnel, a passageway comprised of ligaments, tendon, and bones that leads from the hand to the wrist. This path provides sensation and strength to the thumb and first three fingers. 

When the nerve becomes compressed due to irritation, inflammation, or damage, it can cause numbness, tingling, pain, and/or weakness in the hand, particularly with motions involving the thumb.  The discomfort experienced varies based on the severity of the condition and can affect grip strength, the ability to grasp an object, and the ability to form a fist.  

Carpal tunnel is most often seen in athletes like cyclists, pitchers, gymnasts, and those in grip-dependent sports like golf or tennis, who put continual stress on the ligaments in the wrist. It can also be caused by injury to the hand or wrist, water retention, and certain health conditions such as rheumatoid arthritis, hyperthyroidism, diabetes, pregnancy, and alcoholism. 

Whatever the cause, pain from carpal tunnel syndrome can be severe enough to dramatically affect your ability to stay involved in your sport.

The key to avoiding long-term damage, surgery, and the possibility of having to abandon certain athletic pursuits is having your carpal tunnel syndrome diagnosed quickly, treated appropriately, and followed up with preventive measures to limit future pain or recurrence.

How Dynamic Sports Medicine Can Help 

Sports chiropractic is not only able to properly diagnose carpal tunnel syndrome but to evaluate an athlete’s technique, equipment, lifestyle, and other factors that make him or her more prone to the condition.  As with some other sports injuries, identifying specific causes leading to undue stress on wrists, such as poorly padded handlebars or improperly fitted racquets or clubs, allows sports chiropractors to make recommendations to help with the issue. 

In addition, as specialists in nerve entrapment syndromes, chiropractors can provide gentle but effective manipulation of the wrist, hand and even the elbow to relieve pressure on the median nerve, as well as determine if misalignment elsewhere in the spine could be contributing to nerve compression in the wrist. 

Often we prescribe massage therapy or other of our effective modalities designed to reduce inflammation, pain, and numbness through the relaxation of constricted fascial tissues that contribute to compression.

Specialized exercises designed to reduce pressure on the median nerve and strengthen surrounding muscle tissues can help relieve symptoms of carpal tunnel syndrome and assist in rehabilitation. 

Recovery time varies based on the severity of the pain and the length of time the nerve has been trapped, but even in cases requiring surgery, sports chiropractic can speed recovery time and offer more complete healing of carpal tunnel syndrome.

Contact Dynamic Sports Medicine today if you have symptoms of carpal tunnel syndrome and start on the sports road to recovery. 

What is Fascia and Myofascial Release?

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Myofascial Release

A massage is always nice after a long day or hard workout, but did you know a massage can improve overall body function and protect it from injury?  If it’s Myofascial it can! Myofascial release is a highly targeted form of massage aimed not at the muscles in general, but at the body’s fascia, the stretchy, web-like film that covers and separates every muscle in the body.

Found directly between the skin and muscle, fascia should be flexible and stringy, as well as very strong. Its purpose is to provide structural support to the body and protection to your muscles, while still allowing for free and easy movement.

Over time, however, the deepest fascial layers can become distorted, thick and non-pliable as the result of several factors, such as daily activity — or lack thereof — posture (standing and sitting,) flexibility and repetitive motions. Distortions in the fascia lead to pulled muscles, spasms, pain around the joints, and limited mobility, as well as more severe conditions like frozen shoulder, tennis/golf elbow, plantar fasciitis, knee pain, and tension headaches.

Here’s how: When one part of the body is not working efficiently, another will compensate. If your shoulders ache from being hunched over a desk all day, your lower back may take on some of the load of lifting those weights or grocery bags. Overly tight hamstrings cause the quadriceps muscles to do the work the hamstrings are unable to. When this happens, fascia thickens to protect the improperly utilized muscle from overstretching or injury.

This chronic stress to the fascial fibers causes them to lose some of their natural shape, texture and flexibility, eventually limiting mobility and causing pain during activity.

Constricted fascia is a common side effect of both active and sedentary lifestyles, and can be addressed through a chiropractic evaluation of posture and body alignment, combined with specific stretching exercises and myofascial release.

At Dynamic Sports Medicine, we specialize in the most advanced sports therapy and myofascial release techniques available today, Fascial Distortion Model (FDM), Active Release Technique (ART), Cupping, Dry Needling, and Graston Technique.

Our more physically active patients find it useful in both the treatment and prevention of injuries, while my more sedentary, desk-bound patients can improve their posture and circulation for more all-day comfort.  Almost all notice an immediate improvement in pain level, flexibility and mobility.

Come see us to learn more about myofascial release and how it can improve your overall body function.

Exercises to Alleviate Pain from Plantar Fasciitis

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Plantar fasciitis is a disorder of the connective tissue (fascia) that reaches from the heel of the foot to the toes. While its primary job is to support the arch of the foot, it also helps determine a person’s balance and gait. When it becomes overstretched or inflamed it can cause varying degrees of pain in the heel and the bottom of the foot on impact with the ground, particularly when first bearing weight after a period of rest. 

Several things can cause the condition, including long-distance running and other exercises that place a lot of stress on the heel area, individual foot mechanics, ill-fitting shoes, obesity, and age.  Plantar fasciitis generally comes on gradually, is fairly self diagnosable, and treatable with rest and conservative therapies that don’t further stress or stretch the plantar fascia. 

Following are some recommend exercises if you suffer from plantar fasciitis.

Foot Flexion

These gentle movements can be done before ever getting out of bed to help ease top-of-the-morning pain. Lying on your back, slowly flex the foot and toes back toward your face, and hold them in that position for three to five seconds. Repeat multiple times to help loosen up the heel end of the fascial tissues that may have tightened overnight. This can also be done from a chair before getting up after long periods of sitting. 

Toe Extensions

From the same prostrate or seated position, try to curl your toes inward toward the balls of your feet as tightly as you can before unrolling them and spreading the toes apart as wide as they’ll go. This stretches the upper part of the band. 

Foot Rocks

Upon standing, but before walking, grab onto support and gently rock back and forth from heel to toe to increase blood flow to the area and loosen up constricted tissues. Remember, the condition partly comes from the band being overstretched and not offering necessary support, so the goal is not to go super high onto the tips of the toes, but simply to achieve a gentle rocking motion. 

Toe Pick-ups

From a seated position, place pencils, marbles, or other small objects on the floor and attempt to pick them up with your toes and hold them for a few seconds before dropping them again. This is a more active version of the toe extensions discussed above and is good for strengthening the fascial band. 

Calf Stretches

Because the plantar fascia connects to the calf at the back of the foot, pain from plantar fasciitis often extends into the calf, and vice versa. Stretching the calf muscle can help relieve pain in both areas. A gentle way to stretch the calf is to stand on a step or curb, and let your heel hang off the back. Make sure that the edge of the step is not placing pressure on the arch of the foot and that you are holding onto something or someone for balance. 

Remember that these movements are intended to be gentle so as not to further stress the plantar fascia and lengthen healing time. For this reason, deep massage, which is often helpful for other fascial pain, is not a good idea for plantar fasciitis. Mild rubbing or comfortably rolling the foot over a massage ball or muscle roller can help smooth out constrictions and relieve pain, but intense pressure to the area is not advised.  

Even though pain is more likely to occur after physical activity than during, temporarily discontinue exercise that places stress on the heel or that further aggravates the injury. Rest, ice, and conservative therapies are best.  

If you would like help diagnosing or treating plantar fasciitis, we at Dynamic Sports Medicine are here for you. We can show you which of the above exercises are best for you and the correct way to do them, as well as offer adjustments and other therapies, pain management techniques, and imaging to speed healing and reduce your risk of future injury. 

Don’t let foot pain keep you down. Call us today. 

The Importance of Strong Ankles

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Targeted Exercises for Strength & Balance

When trying to reach peak physical fitness and prevent sports-related injuries, an often overlooked area of concern is the ankle. 

In fact, unless you’re actually experiencing pain, it’s easy to forget what a huge role the muscles supporting the ankles play in practically all physical activity. 

As one of the body’s most major weight-bearing structures, the musculature of the ankle affects the ability to perform activities like running, jumping, and balancing, as well as the likelihood of developing a variety of lower leg injuries, such as ankle sprains and strains, shin splints, Achilles heel tendonitis, and associated discomfort in the calf and foot. Having strong ankles can also reduce the likelihood of painful rolling of the joint from falls, slips, and trips, and improper landings, that, once they occur, are more likely to happen again. 

The multiple muscles that cross the ankle work together (or not) to enhance mobility as well as stability, so it’s important to regularly challenge them for strength and balance.

While often the appropriate ankle exercise depends on the athlete’s preferred activity and current pain situation, there are many helpful exercises you can easily add to your routine. Aim to do three sets of 10 reps each, even if you have to work up to that. 

Standing Heel Raises
This one is as easy as it sounds. Stand with your feet hip-width distance apart in front of a counter, banister, or other stabilizing surface and slowly raise yourself onto the balls of your feet and back down. This should be a controlled movement to fully lengthen and contract the muscles of the ankles and calves.

Single-Leg Balance
Start by standing on one foot on a hard, stable surface for 30 seconds at a time. If that proves to be too easy, move to a carpeted area or another soft surface to increase the challenge, eventually trying to stand one-footed on a balance board, Bosu ball, or another less stable surface. Additional challenges include tossing and catching a ball in the air while balancing one-footed, or tossing a ball to and from a workout partner while in the same position. It is common to have better balance on one foot than the other. If this is the case with you, work the less stable foot for an additional set. 

Squat Jumps
This one adds some intensity but is great for strengthening not only the ankles but the hamstrings, quads, and glutes as well. Standing with your feet hip-width apart, slowly lower to a full squat, and then jump straight up with fully extended legs and pointed toes before landing again in a squat position. This can also be done on a balance board or ball without actually leaving the ground. Just push up with force from a full squat to a standing position while working to maintain balance. 

Rehabbing the Ankle
If you already have ankle pain, it’s important to begin with non-weight-bearing exercises that improve range of motion and mobility. These can be done while lying supine on the floor or on a mat. 

Ankle Rotations
With the resting leg bent and the foot flat on the floor, extend the working leg toward the ceiling. Slowly rotate the foot/ankle in a clockwise position 10 times, followed by a counter-clockwise rotation the same number of times. Switch legs and repeat. 

Dorsiflexion/Plantar flexion
With the legs stretched out in front of you, point the toes with intention, holding the position for two-five seconds before relaxing again.

 Follow that by a series of foot flexes, pulling the toes back toward the nose and holding two-five seconds before relaxing. 

Ankle Inversion/Eversion
Lying on your back with your legs straight and hip-distance apart, engage the ankles muscles by rotating the ankles/feet inwards toward each other. Hold this inverted position for two-five seconds before relaxing. 

In the same position, evert your ankles by turning them away from each other, holding the outward turned position for several seconds before relaxing.

While ankle pain is common with many athletes, if you have constant or recurring ankle pain there may be something bigger going on. Improper body alignment, myofascial dysfunction near the ankle muscles, or undiagnosed injuries should be addressed before starting or continuing a targeted exercise program. If you are experiencing ankle pain in spite of regular strengthening and balance work, contact Dynamic Sports Medicine for evaluation.   

Nutrition for Athletes: Before & After a Workout

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Proper nutrition for athletes is necessary when preparing for an endurance event to ensure you have the energy and strength to train effectively, perform on event day, and maintain immunity during the rigor of regular intense athletic pursuits. 

Nutrition for athletes must include all of the macronutrients:

  • Complex carbohydrates — whole-grain bread, oatmeal, sweet potato
  • Complete proteins — eggs, salmon, chicken, leafy greens
  • Healthy fats — avocados, oils, nuts, and seeds

Amounts of each will vary depending on individual metabolism and the length and intensity of the day’s training, so it’s important to experiment on what combination works for you. Generally, you should aim for a 60:15:25 carb:protein: fat ratio.

When you eat can be as important to consider as what you eat.

What to Eat Before a Workout

Carbs are easier to digest than proteins and fats, so their ratio should be higher in meals and snacks eaten before a workout.  Allow adequate time for digestion to prevent body systems from competing (the body’s focus is on your workout instead of digestion.) Don’t forget that carbs have a tendency to get stored as fat if not utilized properly, so don’t go overboard unless planning a particularly intense session.

What to Eat After a Workout

Your body is most receptive to the replenishment of glycogen reserves in the time period immediately following your workout. Consuming some simple carbs and proteins within the first hour will aid in muscle recovery and prepare your body for your next session. Avoid empty simples like sweets and juices in favor of fiber-rich whole fruits. Adding in a handful of nuts or some other healthy fats helps replenish lost energy.

While it can be tempting to indulge in junk foods after an intense workout, it’s not a good idea to do so regularly. Your body gets more efficient as you get deeper into your training and you’ll begin to burn fewer calories with the same workout over time.  Junk foods with their empty calories will neither help you perform nor recover.

What to Eat the Day of an Event or Competition

Everyone is different, so it may take some experimentation to determine how you perform after certain food and supplement combinations. By focusing on sports nutrition early in the training process, you’ll have time to fully understand your body’s needs and responses to foods and better know how you should eat in the days leading up to your endurance event.

Some like to carb load the whole day prior, while others prefer a carb-heavy breakfast and lunch followed by a light dinner. Work to determine your best combination of fiber, fat, and protein to keep you satiated, but not so full that you can’t get a good night’s sleep.

On event day, sports nutritionists generally recommend a light, easy-to-digest breakfast that packs an energy punch. Whole grain toast or a bagel with peanut butter and a banana, for example. 

The Big Finish

After the big event, what your body needs for recovery will be determined by the intensity of your experience, the weather, and how effective your training program ending up being. In general, your first goal should be to consume a light snack comprised of carbs and protein aimed at initiating your immediate recovery needs.  A recovery drink or shake may do the trick.

Your body will be working to rebound from the exertion of the event and will thank you for saving any heavy meals for several hours after completion.

Food is both fuel and medicine.  Nutrient-dense foods and snacks eaten in the right combination and at the right time throughout your training can effectively prepare you for — and help you recover from — your endurance athletic events. Make sports nutrition a priority component of your training.

The Effects of Unrecognized Stress on the Body

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Stress on the Body

When most people think of stress, they think of a state of being “stressed-out” – a recognizable anxiety and feeling that things may be spiraling out of control.  Approaching deadlines, marital or job pressures, big decisions, and financial difficulties can all bring about this kind of recognized stress.

But what about unrecognized stress? This kind of stress comes from a biological response within the body to perceived mental or physical threats of which you may not even be aware. Unrecognized stress may not leave you with typical feelings of anxiousness commonly associated with stressful situations, but rather, unusually fatigued and more prone to illness and injury.

Overtraining is a Common Cause of Unrecognized Physical Stress on the Body.

Serious recreational and professional athletes know that overtraining without adequate recovery time can result in increased sports-related injuries. Muscle soreness that doesn’t go away, sprains, strains, and overuse injuries all can result from lack of adequate recovery time, as can a decrease in athletic performance and chronic muscle fatigue.

That’s because exercise raises cortisol levels in the same way the body’s fight-or-flight response does to a perceived threat. This increased rush of stress hormones is intended to be temporary. With overtraining, levels remain elevated for lengthy periods of time and can cause the same chemical reactions within the body as other physical stressors like illness, environmental toxins, and poor diet, leading to sleep problems, anxiety, brain fog, and irritability.

All of this impairs immunity, increasing your likelihood of contracting upper respiratory infections like Covid-19.

The irony is, during these quarantine times, many are using their isolation time to get into shape, or they are turning to exercise to relieve pandemic stress, both admirable pursuits. But exercise, when overdone, can be harmful physiologically.

But Exercise is Supposed to be Good for you!

Of course, regular physical activity is recommended as part of a healthy lifestyle, but it’s necessary to listen to your body for signs of nutritional and recovery needs, both of which help body systems, including the immune system, to function optimally. Even those accustomed to intense training regimes need time to rest, repair, and restore their bodies to avoid undue physical stress.

It can be helpful, even necessary, to incorporate enhanced recovery methods into your training program to maintain optimal performance and immunity to resist, Covid-19, as well as colds and flu.

These can include:
*Massage Therapy to prevent injuries, relieve muscle tension and release fascial constrictions
*Chiropractic to maintain proper body alignment, relieve pain, and improve mobility
*Prescribed stretches and exercises designed to enhance control and strength of stabilization muscles
*Pulsed Electromagnetic Field Therapy (PEMF) to boost energy, relieve pain, and accelerate healing
*Myofascial Acoustic Compression Therapy to promote healing of chronic or acute musculoskeletal pain, soft tissue injuries, or range-of-motion issues
*Normatec Pulse Massage to relive soreness through the enhanced flow of fluids and metabolites from the limbs

At Dynamic Sports Medicine, we have a variety of methods for counteracting the effects of overtraining and addressing unrecognized stress. We specialize in preventing and rehabilitating sports injuries and helping athletes of all levels maintain optimal wellness. Contact us to find out if you are suffering from unrecognized stress, and let us help you overcome it.

Working From Home Means More Aches and Pains

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As the Covid-19 crisis lingers on and many still find themselves in a working from home (WFH) situation, more people than usual are experiencing back, neck, and shoulder pain or other musculoskeletal discomfort associated with improper home workstations.

Many of these hastily prepared “offices” were intended for short term use and are proving less than ideal for a more permanent set-up.

There are several ways to make your WFH set-up more user friendly, such as:
* Invest in an ergonomic chair, keyboard, and computer monitor to prevent musculoskeletal issues in the back, neck, shoulder, hand, and wrist.
* Make sure your work equipment is placed at the correct height to allow your body to stay in a neutral, relaxed position. Head/eyes should look straight ahead, without necessitating your neck and chin jut down and out; Your chair should offer some lower back support, recline slightly, and allow your feet to rest on the ground; Your wrists should be straight (not bent at an angle) and rest evenly with your keyboard.
* Ensure you have adequate natural lighting if possible, and that frequently used objects are within easy reach.
* Take frequent movement breaks to improve circulation and reduce the likelihood of cramping, and regularly look from the computer to an object further away to help prevent eye strain. Do not remain in a single position until you get uncomfortable.

It can also help to incorporate certain aspects of your athletic training into your WFH routine.

Achieving Muscle Balance in your WFH Setting

More frequently used muscles naturally tend to be stronger, while the opposing muscle groups tend to lengthen. This can create a significant imbalance. We see this frequently in patients who focus on abdominal muscles while neglecting the lower back, biceps at the expense of triceps, or quadriceps while ignoring their hamstrings. It’s often unintentional, but can lead to some pretty serious imbalances, misalignments, and pain. Optimal performance requires strength and flexibility.

Good muscle balance can help prevent and alleviate workstation-related aches and pains by improving posture and reducing strain.

Sitting in a hunched over, or slouched, position for long periods can lead to shortened pectoral muscles and a lengthening of the opposing rhomboids, and, eventually, upper back pain.

Stretching out the pecs and front side of the neck, while strengthening and tightening up your rhomboids will keep your shoulders from rounding forward.

Jutting your chin out and away from the body to adequately see your screen causes the muscles at the front of your neck to become stretched to the point that you assume a chin-forward position even when not working. Intentionally strengthening these muscles, known as the SCM muscles, can counteract that tendency.

When hands and wrists don’t have adequate support, strain on the tendons can result in wrist and forearm pain, and even carpal tunnel syndrome. Stretching of the wrists and hands, shaking them loosely and wiggling the fingers regularly can help, as can massaging the tendons in the forearm.

We routinely help patients improve muscle balance by strengthening their weaker muscles and improving flexibility in the stronger ones. If you are experiencing increased aches and pains from working at home, talk to us about achieving proper body alignment and muscle balance to eliminate workstation discomfort.

DSM is a Safe Place to go for Care

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Fear of contracting covid-19 in the doctor’s office or other healthcare facility waiting room has resulted in an alarming trend.  Many patients are foregoing medical care even when they need it, instead, deciding that their pain isn’t worth the risk of going into the doctor.

But this can be a big mistake. Pain is your body’s way of telling you that something is wrong, and the longer you wait to have it evaluated, the worse the pain may get, even resulting in compensation injuries to other areas. While minor aches, pains, and muscle stiffness can often be treated with rest, ice, or epsom salt soaks, certain conditions like sciatica, acute pain from a new sports injury, or chronic pain from an existing injury, absolutely require an in-person visit, particularly if the pain radiates down the leg or causes numbness or tingling in the extremities.

At Dynamic Sports Medicine, we are working even harder to ensure your health and safety during this time while still providing you with the most advanced sports medicine technology and treatment methods available. Our enhanced safety protocols allow us to continue with our hands-on treatments and also minimize risk to both patients and staff.

While your wellness is always our top priority, we are currently:

* seeing patients by appointment only to prevent overcrowding in the office and to allow adequate time to disinfect our already-spotless common areas and treatment rooms between patients.
* routinely screening staff and patients for fever and symptoms.
* suspending late-cancellation fees to encourage patients to reschedule appointments should they develop symptoms of fever, body aches, nausea, shortness of breath, or a sore throat.
* providing no-contact pick up of nutritional supplement refills, rehab equipment, or other materials
* requiring all staff and patients to wear masks in the office in accordance with local and state mandates and CDC recommendations.
* providing check-in by phone, so patients can remain in their cars until their room is ready.
* requesting that patients wash their hands thoroughly upon entering the clinic, and again before leaving.

All of us at Dynamic Sports Medicine care deeply about your health, wellness, and healing from injury. Even though we are high-touch in many of the modalities we use in the evaluation and treatment of back and neck pain, headaches, and injury treatment and prevention, we are committed to ensuring you feel safe making and keeping your sports chiropractic appointments during this time.

If you just need a consultation, follow-up, to review test results, or have questions about rehab exercises you have been prescribed, we are happy to see you through a virtual visit or perhaps a phone call. However, when hands-on adjustments are essential for the proper healing of existing sports injuries, or to stabilize vulnerable areas to decrease the likelihood of re-injury, we are here for you. Please don’t hesitate to call us for an appointment.

Sport Chiropractic Care for Youth Sports Injuries

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Prompt Treatment is Key

Young athletes today, particularly those in high school, are pushed harder than ever to compete at elite levels, leading many of them to condition, train and play club sports all summer long. With school back in session, it should be a whole new ball game, but year ‘round play means many young athletes are heading onto high school fields and courts with bodies that never got the chance to rest and recover from previous seasons. 

As a result, some are beginning their Fall seasons with youth sports injuries.

Rather than risk being sidelined, many young athletes choose to play through that pain, but this is a big mistake.  The body uses pain signals as a message that something is wrong, and not addressing the pain can affect an athlete’s ability to perform at his or her best, or worse, leading to further damage.

Seeking sports chiropractic intervention as soon as possible after pain begins can not only keep minor injuries from advancing, but restore functional integrity and stability to the affected area making it even stronger than before.

The five most common youth sports injuries are sprains, strains, contusions, fractures and concussions. Sports chiropractors routinely treat cranial, spinal, and extremity contusions, subluxations, dislocations, and soft tissue trauma, providing prompt referrals when needed.

Concussions and fractures almost always require emergency care, while sprains, strains and contusions generally respond well to rest, ice, compression and elevation (RICE.)  Following up both treatment scenarios with chiropractic sports rehab can reduce pain and speed healing, and can often coincide with sports play.

Our specialized knowledge of injury management allows us to use sports-specific biomechanics analyses to reveal deficits in an athlete’s range of motion, muscle strength and flexibility that may have contributed to the injury in the first place.  Addressing these weaknesses, along with any possible misalignment issues helps get an athlete back in the game faster and reduces the likelihood of re-injury, especially with overuse/repetitive motion injuries.

Even when a treatment plan points to time off the field, everyone is better served when injuries are treated promptly and properly, allowing the athlete to recover before irreparable damage is done.  Contact Dynamic Sports Medicine to discuss youth performance care for your young athlete. We are Austin’s best first choice to evaluate and treat youth sport injuries.

Sports Nutrition: Endurance Training

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What to Eat When Training for an Endurance Event

Whether it’s your first attempt or your 50th, preparing your body for a major athletic event such as a marathon, century bike rally or triathlon goes well beyond “eating healthy.”  It requires a complementary combination of exercise and sports nutrition designed to fuel your body through vigorous training sessions and aid in muscle recovery afterwards. 

While most dedicated athletes eat fairly well, as a rule, they often have different fitness goals. Some want to lose weight as they train while others just need to change their body composition and work on endurance, so nutrition for athletes should be individualized to both body type and desired outcomes. 

Proper sports nutrition requires the right ratio of carbs, protein, and fat for adequate dietary support to ensure your body will perform at optimal levels during training sessions and, ultimately, on the big day/s.  Because everyone is different, it may take some experimentation to determine how you perform in training after various food and supplement combinations, so focusing on sports nutrition early in the training process will allow you to fully understand how your body adapts to certain foods and plan accordingly for event day.

Individual goals lead to variations in sports training diets, but there are some general guidelines that can assist you in preparing your body to compete.

Carbohydrates serve as your main source of fuel as well as the body’s means for replenishing and maintaining glycogen stores. While simple carbs can be useful for providing fast energy right before a workout or other high-activity period, complex carbs are better before endurance activities or a particularly intense training session, and should comprise at least 60% of total calories. Whole grains and foods are always better than their processed or enriched counterparts.

Protein, needed for muscle growth and repair, should make up approximately 15% of your daily calories. Without it, instead of building and maintaining muscle, the body will break it down to use as fuel. Eggs, oats, nuts, and seeds, along with lean meats and fish are all good sources of protein.

The consumption of healthy fats is known to increase endurance. While you should aim to keep consumption of fats to 25-30%, the inclusion of plenty of positive fats such as avocados, oils, nuts, and seeds, will allow you to train for longer periods.

Supplements, sports drinks, bars, and gels have their place in sports nutrition, but should not be considered replacements for real, whole foods.  They are best used during actual prolonged training periods and on the day of the event for immediate replacement of sugars and fluids lost during exercise.

Eating a well-balanced diet comprised of nutrient-dense meals and snacks throughout training is the best way to ensure you have more effective workouts and perform at your best on event day.

The attention you pay to sports nutrition while training for an endurance event is just as important as the intensity and duration of your workouts.

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