Nutrition in Athletics

Whether you are an avid athlete working out everyday or someone who exercises once a week, nutrition is an important consideration in overall health and athletic performance. The body requires carbohydrates, proteins, vitamins, fats, water and minerals as essential nutrients. For athletes or people who are physically active, proteins, fats and carbohydrates will provide the body energy during these activities.

Fats, though we are now conditioned to avoid them, are the most concentrated source of energy. Fats are generally present in pork, poultry, beef, dairy products, nuts, oils and chocolate. Too much fat intake can cause clogged arteries and various other health complications but should be ingested in moderation composing 10-30 percent of daily calorie intake.

Water is essential for life, acting as fuel for almost every vital function in the body. As a minimum we should all be drinking between 6 and 10 glasses per day. When participating in physical activity take extra care to ensure hydration.

Carbohydrates are supplied mainly from fruits, veggies, grains, pasta, bread, refined sugar and cereal. Though this is another dietary component that is avoided in weight conscious diets, in moderation carbs are beneficial to the body, especially to those who are active by providing a great source of instant energy.

Proteins are a staple in the human diet and are especially important for athletes as they help build and repair muscle tissues. They also are beneficial in the health of skin, hair, blood, and internal organs.

Vitamins and Minerals are important for the growth and development of muscles, as well as the essential task of transporting oxygen through the bloodstream. With the proper intake of vitamins and minerals oxygen will be better circulated through the body resulting in better performance as well as better overall health.

Regardless of your level of activity, it is important to maintain a balanced diet ensure that you sustain adequate overall health.

Little Leaguer's Elbow: Symptoms, Treatment, and Prevention

Children are starting sports early on in life and face enormous pressure to compete. While competition and ambition are healthy, there also runs the risk of young baseball players developing “little leaguers’ elbow” which is a result of repetitive stresses of incorrect throwing.

Symptoms:

Little Leaguers’ Elbow now encompasses all of the stress changes related to youth pitching, specifically overuse injuries involving the flexor tendons of the wrist. The repeated trauma of pitching; throwing curve balls and other breaking pitches place increased strain on the wrist. Symptoms such as pain and tenderness at the inside and back of the elbow are common with Little Leaguers’ Elbow. Pain will increase with any additional strain such as throwing or gripping.

Treatment:

The primary goal of treatment is to decrease inflammation, and this is achieved with ice and rest. Range of motion therapy begins in the whirlpool and progresses to the strengthening of the muscles.

Prevention:

Pre-exercise stretching is essential; as well as correcting the throwing technique, the length of time a player throws, and attention to flexibility. Proper use of body mechanics will also alter throwing technique, reducing strain and stress on the elbow. Pitchers should advised to use their lower body to generate speed and power during windup and deceleration post-throw.

Knowing the proper methods of stretching as well as the proper displacement of pressure to avoid strain on the elbow is essential. Coaches should also encourage a young pitcher to work on ball control and discourage curveballs until the player is more fully developed.

Postpartum Muscle Strengthening

After giving birth to a new baby, mothers are given the task of not only adapting to a new addition and altering their lifestyles but also to her own body. During pregnancy a woman’s body is accommodating to the needs of the unborn baby; constantly changing and evolving as well as being privy to rapid hormonal fluctuations. As a result of carrying a child as well as the physically taxing task of giving birth, the pelvic floor is weakened and stretched, which results in less support of the abdominal organs. A few weeks after childbirth, mothers can perform simple exercises to strengthen muscles and progressively return their bodies to normal.

Essential components of a postpartum exercise routine are abdominal and pelvic floor strengthening exercises. Though the uterus returns to normal size within six weeks after birth, these are the areas of the body that are heavily influenced and traumatized during childbirth and need additional attention to restore them to their previous state. Here are some effective exercises designed specifically to promote strengthening of these muscles:

1. While lying flat, assure you’re completely flat by pressing the small of your back to the floor and hold for five seconds. Don’t forget to keep breathing!

2. The straight curl up is another useful postpartum exercise. Start by laying on the ground with your feet flat on the floor. Then, reach toward the knees and lift your shoulders off the floor; during each motion pause and slowly return to the starting position.

3. The diagonal curl up should be done while you are lying flat with knees flexed and feet flat on the ground. To complete the exercise, diagonally reach across your body reaching right hand to left knee and back to resting position. Then repeat but reach left arm to right knee, continue to alternate and do repetition sets at a comfortable and slightly challenging pace.