Wednesday, April 25, 2012

Doctor Your Diet

Stock the fridge and you won't need to overwork the medicine cabinet

Just add water - "Seventy-five percent of muscle mass is made up of fluid," says Jackie Berning, R.D., nutritional consultant for the Cleveland Indians and Denver Broncos. If you don't drink enough, your risk of strains, sprains, and pulled muscles escalates.

Change your oil - Omega-3 fatty acids fight inflammation just like aspirin. (And the sources -- walnuts, salmon -- taste better, too.) That means less pain, more gains.

Go on green - "Leafy green vegetables and citrus fruit boost the blood's alkaline levels, which helps heal wounds faster," says Gay Riley, M.S., R.D., C.C.N., author of The Pocket Personal Trainer. "They'll also make your blood less acidic, which cuts inflammation."

Give yourself a C - "Collagen is abundant in connective tissues, tendons, bones, and muscles," says Riley. Vitamin C is a key component of your body's collagen recipe.

Give yourself another "C": Calcium - A study from Brigham and Women's Hospital found that injured athletes typically consumed 25 to 40 percent less calcium than their uninjured counterparts -- i.e., the winners.

Do it your whey - Glutathione, an antioxidant, protects your body in many ways, says Riley, and whey powder helps you make more of it. Whey is also the most readily absorbed source of branched-chain amino acids--microscopic muscle-repair kits.

Chug a Coke (or antioxidant-packed iced tea). In a University of Georgia study, cyclists who downed 10 milligrams of caffeine per kilogram of body weight before a 30-minute ride had significantly less thigh pain than those who took a placebo.

Source: Men's Health

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