Article by Dee Doanes
As a life-long fitness enthusiast I’ve had to learn how to take care of my body so I can have the best workouts possible. I love interval training, body weight exercises, and exercising with free weights. I often incorporate jumping rope in most of my routines to take my exercise to an intense level. I’m hooked on intense workouts! With intense workouts, come about soreness and occasional injuries. Here are my nutrition tips for intense workouts and sports injuries:
Eat Fish Plus Vitamin D3 to Heal Sports Injuries
Most people know that eating at least two servings of (preferably), wild caught fish a week helps to prevent heart disease, diabetes, and high cholesterol. But did you know that eating fish and taking D3 can help heal a sports injury quicker? Some D3 (Cholecalciferol) rich foods are: fish, eggs, milk, and beef liver; fish having the highest concentration of it. D3 helps heal muscle tears, back pain, and other injuries. Many professional athletes report that taking D3 supplements helps injuries heal much quicker than not using it. I know this first hand from using D3 when I tore my rotator cuff last year. It worked wonders for my shoulder.
Most people are deficient in it so a high dosage needs to be taken to receive a therapeutic benefit. You need to get a 25(OH)D test to see how much vitamin D is in your blood. Based on the test results, an integrative or naturopathic doctor would recommend a proper dose which can be more than 6,000 IU daily to get the levels up to normal. **RDA guidelines recommend lower dosages that are not accurate. New research points to higher dosages of D3 needed. I took about 6,000D IU daily and now take a maintenance level of about 4,000 IU.
Improve Fitness with Great Bowel Health
Most fitness enthusiasts don’t think of bowel health in terms of increasing energy for workouts. But it’s the key to have great work outs. Dietary fiber is great for bowel health as it aids in digestion and proper elimination. How can you maximize your energy if your system is clogged up with toxins? Eat fiber-rich foods such as: psyllium husks, whole grains, whole brown or basmati rice, sweet potatoes, raspberries, pears, artichokes and green peas. My favorites are basmati rice and green peas. (I usually add slices of Vidalia onion to the green peas to bring out the flavor more.) I drink a glass of water with a tablespoon of psyllium husks every other day to have frequent bowel movements and clean out my digestive system. They are also are great for losing weight.
Intense Workout Recovery
Anyone that is doing intense interval training needs to make sure to take L-Glutamine powder to help with muscle recovery after working out. Intense workouts deplete L-Glutamine (an amino acid) and need to be replenished. Just mix one scoop in with a protein powder shake. I normally mix in one scoop with whey powder protein. If you have a have bad sports injury that takes more than a week to heal then adding two scoops to your protein shake will help.
Recovering from Sports Injuries
While rehabbing my torn rotator cuff injury at physical therapy, a runner at the facility told me that Zyflamend helped with her hamstring injury pain. Later on some of my body builder buddies told me the same thing. It has natural ingredients that include holy basil and turmeric which are great for healing the body. I took eight capsules twice a day and it lessened the pain in three days. Once the pain got better I lowered the dosage to 4 pills twice a day until the pain went away and then I stopped taking it. When the pain flares up every other month then I repeat these steps again.
I hope this article helps those that read it. I wish you happy health and fitness!
About the Author: Dee Doanes is the founder and editor-in-chief of Health Plus Style,an alternative health lifestyle blog. She’s passionate about spreading the philosophy of the body, mind, and spirit connection. Her motto is, “Be free, be open, be happy!”