Autumn Sander
Special to In Motion
It’s human nature for people to take their health for granted. They forget how lucky they are just to be able to walk, run, swim, bike and engage in outdoor activities.
Such familiarities are second nature, so it is easy to become quickly frustrated when physical health is impaired or weakened. But since injuries are common and seen consistently, it is important to know how to effectively fuel the body with proper nutrition and adequate hydration to help prevent them
Research shows that healthy eating and drinking enough water aid in better performance. It is especially critical for youth to understand the facts to ensure healthy development. That’s not as easy as it sounds, some experts say. Contact sports call for a greater risk of injury and though it might not seem evident, excessive stress on the joints, muscles and bones can quickly deteriorate physical health.
Trevor Burns, the assistant athletic trainer at Daytona State College says it’s important to “Take time off; 1 day off a week will reduce the risk for injury.”
In addition to rest, strengthening muscles is another component in reducing injuries. Certain exercises such as back squats, deadlifts and leg raises are highly effective in supporting the overall effort of staying injury free. In doing so, the muscles build core strength, gradually become stronger, protecting the bones and joints from further strain or pull. At some point, however, the body will become fatigued. When this is the case, stop. Trying to push through pain will only result in a higher risk for injury.
Though strength exercises are imperative in reducing the risk of injury, properly fueling our bodies is just as critical to top performance.
Mary Olshefski, the nutrition professor at Daytona State College, says our bodies are like cars. If we don’t put gas in the tank, the car will eventually stop moving. If we don’t eat properly prior to activity, our energy will run out. “Don’t forget to eat healthy carbohydrates such as whole grain pasta or whole wheat toast two hours prior to exercise,” advises Olshefski.
Carbohydrates get a bad rap, but they are a key energy source. Carbohydrates turn into glucose and are stored in muscles as glycogen. Loading up on carbohydrates two to three hours before an event helps store glycogen. Snacking and drinking fluids every 15 to 20 minutes are also important.
Eating a good meal, in addition to proper hydration, prior to exercise is essential to successful performance. Carbohydrates such as low fat yogurt, whole grain cereals or fruits and vegetables are great. It is suggested that athletes have a basic guideline for the amount of fluids needed before physical activity. Drinking 17 to 20 ounces of water several hours before exercise is vital. Eight ounces of water 20 to 30 minutes before warm up is crucial.