What are the best non processed foods to eat during a marathon/Ironman?
Fueling during a marathon/ironman is important in order to maintain energy levels and thus peak performance throughout the duration of the event. About fifty percent of energy is supplied from carbohydrates. As your body’s quick energy reserve (liver and muscle glycogen) starts empty, it becomes more reliant on the sugar in our blood to provideContinue reading
Part 3: What’s the deal with protein supplements? How much do I need and what kind?
In part 3 of our recovery nutrition series, we asked the dietitians at sportsRDpro- What’s the deal with protein supplements: how much do I need and what kind? The traditional message “if you want to build muscle, then you must consume a lot of protein” is easy for one to understand but is often misguided.Continue reading
Part 2: What is nutrient timing?
In part 2 of our recovery nutrition series, we asked the dietitians at sportsRDpro – What is nutrient timing? Nutrient timing refers to matching energy intake with energy expenditure. Pre-workout meals help to prevent exercise induced hypoglycemia (low blood sugar), ward off hunger, provide carbohydrates to be stored as glycogen (fuel stored in muscles as carbohydrate),Continue reading
Part 1: Pre & Post Workout Nutrition
We are kicking off a 3 part series on recovery nutrition by sportsRDpro! The first question about recovery nutrition that we asked the dietitians at sportsRDpro was…. What is the difference between pre/post workout nutrition? Pre-workout nutrition should focus on simple foods that are easy to digest. Foods that are lower in fiber and higherContinue reading
Can I avoid eating meat and still train hard?
If I don’t eat meat where will I get my protein? Yes! You can eat a meat-free diet and still get plenty of protein to train hard! However, it will probably take more planning and intentionality. Meat gives the body protein to help build and repair muscle that is broken down when we train. IfContinue reading
Tendonitis vs. Tendonosis: A Look At What You’re Facing
No athlete wants to hear the dreaded words that they have a diagnosis that could limit their activity, but it is important to know what to expect when facing downtime. Tendonitis isn’t an unfamiliar affliction for most active people. In fact, however, increasingly, we find that tendonosis is more responsible for chronic issues than tendonitis.Continue reading
Best Quick Sources of Protein
Most people understand that protein is an important part of healthy diet but a classic mistake is not looking at the source or where it comes from. If the 80’s were about low fat, the past 20 years has been about eating enough protein to gain or maintain lean muscle. We always want to lookContinue reading
3 Ways to Shake Off A Cold (and avoid allergies too!)
Spring is here at last. While many of us are ready to jump into spring activities, tons of us are still walking around with junk and funk from a lingering cold. Try these no-nonsense solutions. They are affordable, have no side-effects and easy to do. 1. Apple Cider Zinger: Place a tsp of grated ginger, 1Continue reading
Treating Multi-Directional Instability in the Overhead Athlete
Multi-directional instability of the shoulder can be a difficult diagnosis for the overhead athlete wanting to participate in volleyball, baseball, softball, and tennis. The associated pain with this diagnosis often sidelines athletes for significant amounts of time and this is one of the most common diagnoses seen at Carolina Sports Clinic physical therapy in Charlotte,Continue reading
How to Fix Your Achilles Heal – Part 2: Ensuring It Doesn’t Return
In “How To Fix Your Achilles Heel, Part 1: Reducing Recovery Time” we went though some of the best treatment options to get you back on your feet quickly. In this post, we address another important question: How do you make sure it doesn’t come back? In order to allow any tissue that is injuredContinue reading