Dr. Susan Slipacoff B.Kin, ND

Nutrition is an integral part of any high-level sports training program. Just as a sport-specific fitness routine is essential for keeping your body in tip-top form, so is the nutrition that fuels this exercise. There are specific vitamins and food substances that should be included in your diet to promote optimal sport execution. These nutritional supplements can also help to reduce inflammation from injuries, ensuring a speedier recovery.

Alternatively, have you ever considered how things look or function on the inside? Do you have a regular routine of cleaning out your body and mind?

Dietary sports enhancement

All athletes require a well balanced diet that includes a variety of carbohydrates, healthy fats and proteins. This is important not only to provide the body with the building blocks for energy production, but also for anabolic (?building?) and reparative processes. A diet inadequate in the amount or proper combination of food substances can result in a depressed immune state, fatigue, irritability, and a decreased ability to recover from injury.

Carbohydrates are the basic fuel for athletes as they are the body?s preferred energy source. Various carbohydrate loading practices are designed to maximize the storage of carbohydrates in the form of glycogen, and to prevent the early onset of fatigue. Pre-training/game consumption should include an adequate intake of complex carbohydrates; this is especially important for events lasting over one hour. Examples include whole grains, brown rice, baked potatoes, squash and veggies. Following a game or training session, strive to consume a 3:1 ratio of complex carbohydrates to protein. This will replenish depleted glycogen stores and promote optimal muscle recovery.

The healthy fat category is comprised of essential fatty acids (omega 3, 6 and 9). These are known to decrease inflammation, improve muscle recovery and act as an excellent aerobic (long-term) energy supply. Beware of saturated fat forms such as trans-fats or hydrogenated fats as they have the opposite effect by supporting inflammatory process? within the body. Healthy sources of fat include flax seed oil, cold-water fish, nuts and seeds.

Protein is especially important for muscle recovery and repair, as well as the prevention of exercise-related anemia. For optimal athletic performance it is necessary to have a proper balance of protein AND carbohydrates. The body uses carbohydrates to refuel muscle and liver glycogen. However without adequate protein, the carbs you ingest will go to assist in the repair of muscles rather than replenishing the body's fuel stores. This will not allow for optimal re-fueling of the muscle and liver glycogen. A balance between vegetarian and non-vegetarian sources is important. Sources included lean meats, fish, soy, legumes and high-grade protein powders.

Nutrient Supplementation

Ideally, all of the essential nutrients required for an athlete to perform their sport optimally would come from the diet; certain key factors however cannot be obtained in high enough quantities from dietary sources alone. This is why athletes can benefit from supplementing with the following:

High quality Multi-vitamin: Athletes place extra demands on their bodies, and adequate levels of vitamins and minerals become vital for proper recovery and optimal functioning of the body.

The ACE?s (Vitamin A, C, E): Links between continual high-level athletic endeavours and lowered immunity have been established. Antioxidants such as vitamins E, A and C provide support to the immune system, and dietary supplementation of these vitamins may assist athletes in maintaining heavy training loads.

Benefits of Vitamin C include production of collagen, wound repair, prevention of easy bruising and enhanced immune function.

Vitamin A and E are also required for proper immune system function as well as optimal tissue development and repair. Careful to use proper dosages with both as they are fat-soluble and can become toxic to the body if consumed in amounts that exceed their recommended values for extended periods of time.

There are a variety of anti-inflammatory botanicals and proteolytic enzymes which can be used to decrease an excessive inflammatory response. Healthy inflammation is an essential part of the body?s response to an injury as it provides additional blood flow to the injured site containing oxygen and nutrients along with immune cells to clean up the injured site. Too much inflammation over an extended period of time however increases healing time and can lead to scar tissue formation. Botanicals such as Boswellia, tumeric and devil?s claw are all helpful in modifying this inflammatory response. Proteolytic enzymes such as bromelain, trypsin and chymotrypsin can also be used for this same effect. Studies indicate that supplementing with these substances can enhance tissue regeneration and reduce the pain associated with both short and long term inflammation.

Adequate protein intake is also essential for proper wound healing. Protein depletion can delay wound healing by increasing unwanted inflammation. It can also inhibit tissue formation and new blood vessel formation within the injured site, possibly leading to decreased wound strength and increased scarring. Taking a high quality protein powder such as whey isolate will help to support the body?s natural healing response. An example of a tasty protein recipe is listed below:

Protein Power Recipe

1-2 scoops 1-2 cubes 1 ¼ cup ½ cup ½

Whey isolate protein powder Silken tofu Almond milk Berries (frozen or fresh) Frozen banana, sliced

It is always a good idea to seek advice when choosing a supplement with a qualified and knowledgeable healthcare practitioner to ensure that you take the proper dosage and that the supplements are from company?s that have high quality standards. This will increase their effectiveness and help to prevent any undesired effects associated with excessive consumption.