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Intermittent Fasting: A Weight Loss Method You Might Not Know About

I will frequently tell my orthopedic patients that there’s “no joint condition in your body that can’t be improved with weight reduction”. Many folks think that’s a crazy notion but there are strong mechanical reasons why it’s true.

If someone buys into that, the next question frequently is “how do I lose weight if exercise causes my low back/hips/knees to hurt?”

One method you can consider is intermittent fasting, which can often jumpstart a weight reduction program if other things you’ve tried aren’t working.

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Pre-Workout And Pre-Game Nutrition

In today’s post I want to visit some thoughts on pregame and pretraining food. This means a small meal, snack, or other food product. I’ve covered pregame hydration in another post. We’ve also given some ideas on after workout food separately.

As it is with so many aspects of nutrition, there’s quite a bit of controversy around pregame nutrition. I’m indebted to my colleagues at Apeiron Life, Jae Berman and Heather Rivera who are the two smartest sport and performance dietitians I’ve ever come across.

Jae and Heather take a very practical approach and recommend that all athletes ask themselves a few questions before coming up with an approach to pregame nutrition. And whenever possible use real whole food options over packaged products or bars to achieve your nutrition goals.

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Too Much Of A Good Thing?

During the new stay-at-home normal you’ve been doing your absolute best. You’re following all of the recommended safety precautions to avoid contracting the virus. You’re staying socially connected to your friends and relatives while maintaining a safe physical distance. You’re trying to exercise. And you’re trying to eat healthy.

But could you be doing too much of a good thing? I’ve written previously about overuse injuries or unaccustomed use injuries from exercises you may have recently started. And so it is also with the foods we eat. While many foods are nutritionally healthy, they may also be packed with calories and at some point you’ll need to figure out how to say “no”.

Author Tim Ferriss calls these “domino foods” because you can’t eat just one. Learning how to limit your consumption of domino foods is a useful skill.

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Post Workout Protein: What Your Muscles Need

Continuing our theme of return to sports and fitness after the coronavirus layoff, we’d like to briefly touch on the usefulness of dietary protein after your workout as a key factor in assisting your strength gains.

There’s some difference of opinion on this point, but we believe that taking in about 20gm of protein within the first 30 minutes after finishing your workout is the best time to take your protein.

Further, we believe protein intake after a workout becomes even more important as we age, and there are several natural food options available to help you.

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Are Thanksgiving Mashed Potatoes A Performance Enhancer? (Probably Not…)

There will be a lot of mashed potatoes consumed at Thanksgiving meals across America this week. I came across a research study suggesting that potato puree is as effective as an energy gel in promoting performance improvements in endurance cycling. Is it possible that mashed potatoes are also performance enhancers? Probably not, especially when they’re accompanied by 3000 calories of turkey, gravy, stuffing, cranberry sauce, and bread. 🙂

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It’s Time To Think About Vitamin D

Over the past weekend many parts of the U.S. turned their clocks backwards one hour, which means we are now in “Standard Time”.  I like to think of this as “daylight losing time”. Our afternoons get darker earlier. With fewer opportunities for sunlight exposure we’ve got fewer opportunities to make a critical component of health, fitness, and athletic performance: Vitamin D.

In today’s post I’ll briefly describe where Vitamin D comes from, outline Vitamin D’s effects on sports performance and fitness, and what to do if you need to get more Vitamin D in your body.

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How I Talk To Young Athletes About Nutrition

One of the benefits I found working as a high school team physician is the opportunity to have conversations with intelligent young people and every once in a while to positively influence their life choices. Nutrition is an area fraught with confusion, as the messaging the kids receive from the media and occasionally from coaches runs counter to what we believe would be the optimal choices for them.

I’ve found that there are two key components to having a successful conversation. The first component is when to actually have the conversation (the training room works best for me). The second component is to use examples from the best athletes in the world as models of high performance habits. By using these tactics I’ve been surprised over the years that young athletes are far more receptive to the messages than I once believed.

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Risk Factors For Adolescent Stress Fractures

Stress fractures in adolescent athletes are unfortunately fairly common. Here’s an interesting recently published scientific study that aims to identify risk factors for stress fractures in adolescent athletes. The authors found several characteristics associated with stress fracture risk: lower than normal body mass index, four weeks or more history of shin splints, minimal involvement in weight training, decreased amount of sleep, daily stress, and low dairy intake.

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Caffeine For Athletic Performance: Good Or Avoid?

By Dev Mishra, M.D. President, Sideline Sports Doc Clinical Assistant Professor of Orthopedic Surgery, Stanford University Key Points: Caffeine ingestion for sport performance is generally fine for adults and associated with performance benefits. Side effects must be closely monitored. A large number of teenage athletes consume caffeine and other stimulants but the potential for more…

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Two Protein Bars That Work

By Dev K. Mishra, M.D. President, Sideline Sports Doc Clinical Assistant Professor of Orthopedic Surgery, Stanford University Key Points: Nutrition bars are a smart choice when you need portable nutrition Aim for nutrition bars that are made from naturally occurring ingredients and feature high protein and zero or very low sugar There are many choices…

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