You Are What You Eat Pt. 2

Happy Thursday!

The week is almost over, and Thanksgiving is fast approaching. In my last post I discussed foods to eat before a workout.   So in this post I will be sharing my wisdom on items to eat after a workout:

·      Drink chocolate milk: I never understood why the chocolate was important but my coaches would always encourage us to drink it after practice. Milk contains nutrients and proteins that help prevent and heal sore muscles.  Chocolate just makes it taste better. J

·      Protein: Protein is always smart to eat after a workout. Eating protein allows the body to restore muscles and helps it to heal and become stronger. My favorite proteins to eat after a workout include steak, scrambled eggs, chicken and any other red meats.

·      Water: Drinking water after a workout is as important as drinking water before a workout. After working out, your body loses a lot of water due to sweating. In order to replenish the lost water your body needs water. Don’t chug water after a workout because it could make you sick. Sips are better. I usually take eight sips and then take breaks in between and repeat as necessary.

One idea that my coaches always taught me was the “two hour, 20 minute rule”. This rule basically states that in less than two hours you should have a sustainable meal in your stomach and in less than 20 minutes water should be in your system. This rule is formulated to allow your body to recover and be ready for the next day.

Going back to the blessing of the food idea, another verse that my family would say during meals was 1 Corinthians 11:24-27: “And when he had given thanks, he broke [it], and said, Take, eat; this is my body, which is broken for you; do this in remembrance of me.” Jesus gave everything for us to be reborn with our sins. While living in Kansas, it is hard to see that most of us live a very blessed life.  We sometimes forget that not everyone is as blessed as we are. I still encourage you to pray before you eat but also to just thank Jesus for everything you have been blessed with.

Enjoy your Thursday,

Jamie

Ouch Charlie! That Really Hurt!

Hello fellow athletes,

I hope everyone is having a fantastic Monday! Today I wanted to discuss ways to help heal injuries. Being an athlete means that sometime in your athletic life you will get an injury.  I hope my tips can help you heal faster and get you back out on the trails again.

·      Medicate: When I was in track our coaches said that every day of the season we should be taking two ibuprofen tablets twice a day after practice. In some sense I believe that is a good idea but I wouldn’t say every day. After a rough workout, a race or even at the beginning of the season, it is a good idea to take some ibuprofen with a meal. Taking an ibuprofen can help soreness, injured or pulled muscles or even sickness after a workout. All in all, it is a miracle healer.

·      Heating Pads: I remember my sophomore year of track when at the end of the season I was having ankle problems. My sports doctor suggested that before practice every day I should heat my ankle or anything else that was in pain for 15 min. The reason why heating helps soreness is that it relaxes the muscles and helps it get “warmed up” for the workout.

·      Ice: Ice is the best thing ever invented for athletes and runners.  No matter what is injured, icing that spot will most of the time reduce the pain and the swelling. The easiest technique to use when icing is simply putting ice in a bag and placing it on the injury. Place the ice bag on the injury until it is numb and then remove the ice bag until the feeling comes back.  Repeat a total of four times.

My favorite technique for icing is a beautiful thing called an “ice bath”. An ice bath consists of a giant tub filled with as cold water as possible (try for 40°-50° F) and lots of ice. This can be done in a bathtub or sometimes gyms have a giant metal tub that can be used. The same technique can be used as normal icing. Just soak your injury in the cold water until numb and it can be repeated as much a wanted. This process may be painful and uncomfortable but will do wonders.

Today I chose the verse John 16:33, “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.” Going back to my previous post, finals week is coming and stress is very high. Just remember that you may encounter struggles.  But they are worth it and will turn out for the better.

Have a wonderful day!

Jamie