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Nutrition for Performance vs Nutrition for Weight Loss #2

Author: Janet Carter, MS, RD, LD
[email protected]
774-400-7566

Very few people make their living as a professional athlete. More often than not, they exercise to maintain a healthy weight. The main difference between nutrition for performance and nutrition for weight loss is that nutrition for performance is more focused on timing and nutrient ratios, while nutrition for weight loss is more focused on caloric intake and portion control. It is important in both situations to eat as healthy as possible MOST of the time. Of course, an occasional treat is okay, but the more often treats sneak in, the less likely you are to meet your performance or weight loss goals. 

Nutrition for Performance

Nutrition for optimal athletic performance hinges on the right ratios of carbohydrates, fat and protein, in addition to the proper timing of intake. Recommendations vary significantly depending on the sport, which is why it is critical to get personalized advice from a...

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What Does Pregnancy “Pre-Hab” Look Like?

Author: Meg Henderson

If I told you that it was possible to prepare your body for pregnancy, would you believe me? What about if that preparation was possible through exercise, aka “Pre-hab”? (Obviously, nutrition, adequate rest, managing stress, etc. is also important, however that is not my scope of practice!)

It’s not hard to do a quick search on the internet for pregnancy and exercise and find a bazillion and one exercises that you “absolutely must-do” before conception that will “help you get pregnant”. For a lot of mamas and soon-to-be mamas, it helps to have a “Why”.

I’m sure there are women out there, like me, who have rattled off excuses of why they can’t or haven’t started a regular exercise program. Maybe you’ve never exercised before, and feel unsure of where to start. You may be working a full-time job, or maybe even 2 jobs, and just can’t find the time to fit it in. Battling an...

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Nutrition for Performance vs Nutrition for Weight Loss

Author: Janet Carter, MS, RD, LD
[email protected]
774-400-7566

The vast majority of people who exercise do so to be healthy and to reach, or maintain, a healthy weight. Some athletes are competitive at a local or regional level, and a few make their living as professional athletes. Nutrition should be individualized for each person, based on their goals. There are some differences in the nutrition recommendations for those who are looking to lose weight versus those who are looking to improve performance, but the overarching theme is to eat “clean”. 

Eating “clean” basically means eating healthy, nutritious, minimally processed foods MOST of the time. It doesn’t mean you can’t ever have a slice of pizza, a chocolate bar or a beer, but if you want to be successful with your goals, those treats should be infrequent. Many professionals use the word “moderation”, but then fail to define that word. One person’s...

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Spring Sports

Author: Yves Gege

Warming up is an essential part of sport. If we don’t warm up properly, we won’t train or play effectively, and our risk of injury increases. The question has never been about IF we should warm up, but specifically HOW, and for HOW LONG? What should kids be doing before a practice and a game to optimize their performance, and reduce their injury risk? These are the questions every coach and parent have swimming around their heads when they watch their kids take off on the field, ready to play.

HERE ARE 3 THINGS EVERY WARM UP INCLUDES:

Warm ups do not have to be extremely long to be effective. Kids don’t need to spend 30 minutes prepping to play, but they do need to use 10 minutes effectively.

HERE’S WHAT YOU NEED TO KNOW:

 

1. Something to get your heart rate up and get warm

Running up and down the field, or a lap or two. Any type of aerobic activity to get them breathing a little heavier: jumping jacks, relay race, make it...

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How-To Guide for Healthy Elbows

Author: Yves Gege

Do your elbows hurt?

Are you limited because you don’t want to aggravate or re-injure your elbow?

 

If you answered yes to either of these, this is the blog for you!

Here is a quick list of the most common elbow problems we see in the clinic…

 

1. Tennis Elbow “lateral epicondylitis”:

Pain on the outside of elbow with gripping or squeezing

2. Golfer’s Elbow “medial epicondylitis”:

Pain on the inside of the elbow with gripping or squeezing

3. General Elbow Pain Due to Lack of ROM:

Difficulty straightening or bending the elbow fully

So you have elbow pain…..Now what are you supposed to to about it?

Elbow pain can be debilitating and annoying. It can be notoriously difficult to treat. It affects everyday life to the point where frustration sets in and can really limit you. There are alot of treatments out there… anti-inflammatories, cortisone shots, even surgery! These options rarely...

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Sports Hernias, Adductors, and Groin Pain…Oh My!

Author: Yves Gege

Sports Hernias, Adductors, and Groin Pain…Oh My!

No matter how you slice it, groin pain is a big problem and healthcare seems to have a lot of over complicated answers with no long term relief for patients. We have seen too many people come in to the office who have seen multiple healthcare professionals (doctors, chiros, PTs, etc) with little to no relief. This ailment is given various names ranging from sports hernias to adductor strains and most people are told this is something they will just have to deal with. Nothing seems to help the patient get better. Patients get so frustrated that they stop exercising and this leads to a downward spiral of more pain and decreased function. We are here to tell you that there is a solution! It’s not an easy one, but it’s one that I find very effective in my clinic!

Groin strains are a big problem in professional sports as well. They can limit a lot of players time on the field and create...

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Running After Having a Baby

Author: Meg Henderson

Running After a Baby

“Running after baby” can mean different things to different moms. For me, I have stayed reasonably active through running since college. Don’t get me wrong, I am not a hardcore runner who trains for long distance races. I’d call myself a “fair weather” runner; using it as an outlet for stress relief and to allow me to eat what I want! So when I tried to return to running my standard 2-3 miles post-son #2, I was shocked and frustrated at my lack of progress. I couldn’t ever seem to get past the 1.5 mile mark before I’d be running to the nearest restroom. My doctor advised me that this was normal after having two babies and that it would improve with time.

Fast Forward 12 Months…

Things naturally improved as I returned to work full time and really didn’t have time to run, ie. I was WORN OUT. On the bright side, I no longer leaked when I sneezed and was able to run 2 miles...

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8 Reasons Blood Flow Restriction (BFR) Training is Right for You

Author: Dane Gifford

What is Blood Flow Restriction (BFR) Training?

Blood Flow Restriction (BFR) training has been used in the military for years. It has now begun its ascent into mainstream use. It is being used by pro athletes and collegiate programs to decrease time off the field as well as improve performance and strength. BFR training is basically a body hack. We all know that when you exercise with heavy loads, or with high intensity, there is a build up of metabolites in the muscle (feel the burn) and the muscles get “pumped up” during and immediately following exercise. BFR uses a tourniquet to safely mimic the same response using light loads, which will trigger the bodies response and “trick” it to release the same good hormones and reactions that cause the same muscle burn and pump. This effect will give you the same increase in muscle size, strength, and recovery. It’s a very simple and elegant solution that will be a powerful tool in...

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Back Pain: Why You Shouldn’t Fear Lumbar Flexion

AUTHOR: Dr. Nate Jones, PT

“You should lift with your legs, not your back.”

 “If you round your back, you’ll slip a disc.” 

“My friend’s uncle’s wife’s best friend bent over to pick up her laundry basket 10 years ago and now she has a bad back.”

There’s a good chance at some point in your life you’ve heard a saying similar to these quotes. The ideas that we shouldn’t round our backs and that our backs are fragile structures that need to be protected from heavy loads are incredibly pervasive throughout our culture. However, these concepts are not based on facts, but rather on the fear that our bodies are not strong, adaptable, resilient structures. The widespread belief in these common misconceptions actively contributes to pain and disability.

Our backs should be used to lift, and they should be trained through the entire available range of motion in order to prepare them for daily life....

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Everything You Need to Know About Pain

AUTHOR: Dr. Nate Jones, PT

Although pain is a nearly universally shared experience, it is a highly misunderstood phenomenon. Developing an understanding of pain, where it comes from, and why you’re experiencing it can help improve the quality of life and literally decrease the amount of pain you feel. 

The first misunderstanding to clear up is the idea that pain is equivalent to tissue damage or injury. If you break your arm, you don’t feel pain in your arm. Pain, regardless of what kind of pain, is an emotion produced by your brain in response to what it believes to be a threat to the body based on all the information it has access to. Pain is a protective emotional response that evolved to make us deal with whatever our brain perceives the threat to be. 

 

This concept is likely easier to understand if we roll through the basics of how pain is produced. Let’s go back to the broken arm example. Say you fall down a flight of stairs, land on your...

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