Golden Fighter

TOP NUTRITION TIPS TO HELP HEAL A SPORTS INJURY
When your athlete is recovering from a sports injury that’s keeping them from taking part in practice and play, proper nutrition becomes more critical than ever. Eating well during this time can speed up healing and a return to play, while overindulging in junk food can actually set recovery back. Here, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, explains how to use nutrition to help recover from a sports injury.

Eating healthy is eating for injury

The good news is that a generally healthy, whole food-based diet is the primary defense when it comes to healing injuries, says Ziesmer. “Cut down on processed foods and focus on whole foods,” she explains. "Don’t restrict carbohydrates, but opt for whole grain versions versus white flour. Fill up on fruits and vegetables. Make your protein intake slightly higher, but only increase it by around 10 percent. And focus on good sources of fat, including nuts and seeds, avocado, olive oil, and fatty fish like salmon or tuna that contain high amounts of Omega3 fatty acids.”

This doesn’t mean your injured athlete can never have potato chips, she adds, but ultra-processed foods should be reduced. “Watch out for how many processed foods your athlete is having. Avoid processed meat like bacon or sausage, and most pre-packaged foods,” she explains. “Those processed and ultra-processed foods can raise the level of inflammation in the body and make it harder for the body to heal."

Lower sugar intake

It may be tempting to overindulge your injured athlete with ice cream and treats, but Ziesmer cautions against it. “Limit the amount of sugar that your athlete is having because that also raises the level of inflammation in the body,” she explains. "Plus, it's just excess carbohydrates that the body doesn't need when your athlete is unable to train at the same level as before, so that could turn into excess weight.”

Be careful here: While research has shown that obesity can lead to a heightened risk of injury when playing sports and it’s important to help your athlete maintain a healthy weight at this time, it's also critical to avoid creating issues around body image that may come from not being able to play their sport.

Skip supplements

Your goal should be to establish a ‘food-first mentality,’ so giving your young athlete a handful of supplements isn’t the best solution to healing an injury—nor is it the most effective. Rather than relying on supplements, look for foods that are rich in antioxidants, vitamin D, C, E and A, says Ziesmer. “Taking vitamin C and A or antioxidants in supplement form can actually inhibit muscle recovery because it's too high of a dosage. So, forget about the supplements and eat healthier foods,” she says. "Dark leafy greens and citrus fruits are great. For vitamin D, just make sure your athlete gets outside for 30 minutes each day, ideally in the middle of the day. And if your athlete has a bone or joint injury, some calcium is going to help, so add a little bit more milk or yogurt to their diet."

For more information on supplements and the risks, check out the TrueSport Supplement Guide.

Hydrate properly

It's easy to forget about hydration when you're not in training mode, but fluids are still critical. “Water is involved in every process that goes on in your body,” Ziesmer explains. “So, it's definitely important to make sure that your athlete is getting more water because that's going to help to carry more nutrients throughout the body, which is critical for healing.” Focus on water, not sports drinks, since your athlete won’t need to replenish glycogen or electrolytes as much during their time on the bench.

But don’t just think about water: Bone broth is a great way to hydrate while providing vital nutrients to injured athletes. “Gelatin helps any type of injury of tendons or ligaments,” says Ziesmer. “Bone broth is a great way to add that to a diet.” If your athlete isn’t excited about the idea of bone broth, hide it by adding vegetables and noodles to make it a more traditional soup for lunch or dinner.

Look on the bright side

While your athlete is recovering from an injury, this might be the optimal time to help him or her get interested in nutrition and cooking. “Your athlete likely has more free time during recovery,” says Ziesmer. "This can be a great time to help them learn some basic kitchen skills and hone a few healthy recipes.”

Try to help your athlete see this as an opportunity to focus on all the healthy habits that will keep them at the top of their game after recovery. Outside of the kitchen, this could also include things like getting enough sleep, doing recommended physical therapy exercises, and practicing mental skills like visualization.

Takeaway

It might be hard to imagine that nutrition and recovery are connected, but these nutrition tips can make a big impact on your injured athlete’s return to play.

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WHY IS IT SO IMPORTANT TO CHOOSE THE RIGHT SPORTS SHOES?
Whether you are a sports users or not, feet can be the source of several issues and responsible for how we perform and our health in general. Why is that?To find out more about the fundamental role the foot plays, we called on the sport foot specialist expert Delphine.
FOOT PROTECTIONTHE HUMAN BODY'S PROPRIOCEPTION SYSTEM

«Our foot is the interface of choice between the body and the ground. It acts as part of how the body controls posture and balance due to both its ability to mechanically enable body balance but also thanks to the information it transmits to the nervous system with regards to the characteristics of this footing.Its nerve endings called proprioceptors serve to communicate to the brain the foot's position and movement and subsequently coordinate walking or specific movement (running, jumps…). Your foot's support and positioning are altered if you are not wearing the right shoes... with the message sent by the proprioceptors becoming confusing and synchronisation of a movement not carried out. That is why it is important to primarily choose equipment that is suitable for and takes care of your feet to prevent harming or aggravating an injury you may already carry.»

IT'S VITAL TO CHOOSE SUITABLE SPORTS SHOES!

Suitable trainers contribute to improving your performance, whilst reducing the risk of accidental injury or wearing. Here are a few practical pointers to help you make the right choice:



FIRST CRITERIA: STABILITY

Your trainers must first and foremost protect your feet and limit injuries. To do this give your feet good stability, enabling them to play their natural role of cushioning and propelling. It is recommended to buy neutral pronation sports shoes to guarantee the best form of foot stability. In stores, you'll often find shoes for individuals with an overpronation or underpronation gait. But you have to know that each overpronator or underpronator is unique: the medical condition depends on each individual, with it being more or less pronounced and coming in a variety of forms of correction. To find out to what extent you have a static issue, go to a foot specialist. They alone are capable of accurately diagnosing your case.



SECOND CRITERIA: CUSHIONING

A sports shoe must provide good cushioning in order to filter out and reduce shock waves. If a shoe lacks cushioning there will be too many shock waves and vibrations that spread throughout the body at each heel strike. This could subsequently lead to the risk of injury (tendinitis, stress fracture…) and the wearing of the joints.



THIRD CRITERIA: COMFORT

A sports shoe is suitable for your foot when it uniformly redistributes the pressure. It must not lead to the formation of blisters caused by friction and must securely hold your heel properly. It is recommended to buy a sports shoe a half or even up to a shoe size bigger. Because when doing sport the blood flow and water make your feet swell.



FOURTH CRITERIA: LIGHTWEIGHT

Manufacturer these days make high-performance lightweight sports shoes available to us. From a mechanical standpoint, the lighter the shoe the freer the gait will be, with less energy expended. We are looking here for the shoe's propulsion.

ADVICE:

When you are selecting sports shoes, take into account:

The activity you do (running, fitness, team sports…)
The level of training
Frequency
The unique shape of your feet


If you do different sports activities without one of them becoming a speciality, in this case, a pair of cross-training shoes will perfectly suit your needs. However, if you choose a sport and you do it regularly, then you should use shoes specifically made for this type of activity. It's what's required to ensure your comfort, whilst also and more especially preventing accidental injuries and wearing.

HOW TO CHOOSE YOUR CARDIO-TRAINING SPORTS BRA?
The sports bra is the vital partner for all female sports users. Cardio-training activity impacts your bust whatever the cup size or your age.
YOUR BREASTS ARE SUBJECTED TO MUCH GREATER STRAIN THAN IN EVERYDAY LIFE.

They are subjected to movement and bounce and can weigh up to 5 times their initial weight depending on intensity. Wearing a sports bra provides you with the level of support and comfort that your bust needs during a physical activity.

Your support requirements are linked to your activity and the depth of cup size:

LOW SUPPORT

For activities where breast movement is gentle, such as yoga, stretching or strength training.

MEDIUM SUPPORT

For activities where the bounce is moderate and non-repetitive such as in dance fitness, cardio-training or cardio-boxing.

HIGH SUPPORT

For activities associated with intensive movements such as step, treadmill running, rope skipping or trampolining.

For big busts, the higher level of support, the better it is! This year you can find 4 new deep cup models in our medium to high support range.

HOW LONG DOES IT TAKE TO SEE THE EFFECTS OF SPORT?
Forget those tempting promises in magazines about losing all your extra weight with just a few days of effort, or saying you can get the body of an Olympic athlete with just 10 push-ups a day. To see the positive effects of sport on your body, you need patience, motivation and unswerving regularity.
TO SEE THE EFFECTS OF SPORT ON YOUR BODY, YOU NEED PATIENCE, MOTIVATING AND ENDURING REGULARITY.

THE EFFECTS OF SPORTS AFTER 2 TO 3 WEEKS OF WORKING OUT

It's difficult or even impossible to concretely measure the effects of exercise after just 2 to 3 weeks. It is often after a short period of time that those with the least motivation tend to give up. Big mistake: 3 weeks is how long it takes to change habits and form new ones. So there is a pivotal moment: be patient, and hang in there!



Even if your body doesn't immediately show the results of your fitness training, the positive effects will be evident in many other ways: have you noticed that you get angry less easily? That you're less out of breath after climbing those dreaded stairs? Or that your self-confidence is growing? These are also the positive effects of sport.

THE EFFECTS OF SPORTS AFTER 6 TO 8 WEEKS OF WORKING OUT

After around 2 months of effort, your body has started to transform and you will start to notice the first physical changes. Now, we advise you to stay off those awful scales that make you feel so bad about your body: your main indicators will be your clothes and your well-being, nothing else!



Given that fat takes up more space than muscle, but muscle is heavier, it's logical that you won't see significant weight loss. You might not even see any! But rest assured: your body has begun its transformation.



To reinforce the effect a sports activity has on your body, you will additionally have to seriously train: at least 3 times a week seems to be a good frequency. Your diet will also play its part in this transformation. Eating the right things at the right time in your day will help you build on your efforts at the gym or on the court. Change also comes from what's on your plate!

THE EFFECTS OF SPORT ON YOUR BODY AFTER 3 TO 6 MONTHS

All of the efforts you have made in the first months of your exercise regime will be really visible from around 3 months. If you have properly followed your training regime and you have eaten the "right" foods, the work will pay off, we assure you of it!

Obviously, the results will differ between people: we don't all have the same genetics, the same basic fitness level, the same dietary baggage, or even the same morphology...

YOU GET THE PICTURE, IT'S IMPOSSIBLE TO ESTABLISH A DETAILED SCHEDULE OF WHAT WILL BE THE EFFECTS OF SPORT ON THE BODY. BE PATIENT AND PERSEVERE: YOU'RE (ALMOST) CERTAIN TO SEE RESULTS!

IN ANY CASE, WE CAN'T WAIT TO HEAR YOUR EXPERIENCES: SHARE YOUR PROGRESS OR ASK ANY QUESTIONS YOUR MIGHT HAVE IN THE COMMENTS!

KEEP MOTIVATED TO DO SPORT!
Weather, goals, having available time... Discover all the practical solutions to make it easier to adopt in your weekly routine!
RAIN, TIREDNESS... IT'S NOT ALWAYS EASY TO GET YOURSELF MOTIVATED TO GO AND DO SPORT OR AT LEAST A 30 MINUTE WALK.

Everybody knows that doing a sports activity is good for their health. But this, quite obviously, it's not the argument that's motivating you.

For each of your excuses, Domyos, your fitness and weight training partner has found a solution.Why don't you do sport?

REASON NO 1: I DON'T WANT TO DO SPORT ALONE

Just one solution: get someone to join you.

If your friends and family aren't into doing sport with you, turn to a sports coach. These professionals have just one assignment: to motivate and train you: why not trust them. Together you'll set a training schedule and targets to achieve.

REASON NO 2: I AM TIRED

It's actually a lack of activity that makes us "tired". On the contrary, doing a sports activity gives you energy!

REASON NO 3: IT'S NOT THE RIGHT WEATHER

Poor excuse. If it's too warm, too cold or too damp: why not start doing sport at home?

Treadmill, stepper, Abdo gain… you have the option today of working on cardio, endurance or strength training from home. Make the most of it.

Another option: sign-up for gym membership.

REASON NO 4: YOU HAVE TO WAIT A LONG TIME BEFORE GETTING THE BENEFITS OF THE RESULTS

You won't see the results as soon as you start working out. But that's not to say that your efforts won't bear their fruits.

To benefit from the result: establish a training schedule, like the pros, with targets at different stages. You'll appreciate your progress better.

REASON NO 5: I DON'T HAVE TIME

You just need 30 minutes of moderate exercise, such as walking, shifting from a sedentary to an active state!

Start if you like by dividing up these 30 minutes into three 10 minutes slots, then progressively increase their duration and intensity.

5 TIPS YOU HAVE TO KNOW BEFORE DOING A SPORT

Warm ups, stretching,your limits, drinking, lifestyle... 5 key action plan steps for taking up a sports activity again whilst respecting your body...

DOING A SPORT ALSO INVOLVES TRAINING PROPERLY ACCORDING TO CERTAIN ESSENTIAL RULES.

Domyos gives you 5 tips to help you reach your sports goal.

WARM UP PROPERLY BEFORE SPORT

Warming up before doing sport is indispensable. It helps you to warm up your muscles and prepare them for exercising. Performing a few warm-up exercises before any session is important: you increase your chances of being more effective and especially you avoid potential injuries.

STRETCH PROPERLY AFTER DOING SPORT

Your sports session is coming to an end and your mind is telling you "can't wait for the stiffness tomorrow!" One solution that exists to prevent muscle pain: do a few stretching exercises just after sport. You'll avoid muscles cooling down and you'll spare yourself injuries, sprains, tendinitis... from happening.

KNOW YOUR LIMITS

Are you taking up sports again and you are more than ready to push yourself? Be warned, wanting to do too much can lead to the worst outcome! Listen to your body: that's a motto worth following. Remember this:



- No need to beat records: don't start doing sport again at an intense pace

- Keep track of your training frequency and alternate sessions: once ever three days to start, then once every other day

- Don't exceed your limits, never push yourself and try not to go too fast

- Slow down the pace and take a break if you feel the least bit of discomfort

DRINK PROPERLY

Water is the most important nutrient for your body. The muscles are by the way made up approximately 80% of water.A good level of hydration increases the blood flow to the brain, provides the necessary nutrients for muscles to operate and supports the recovery process. Because physical effort makes you eliminate lots of water, you must drink properly to prevent the appearance of injuries, tendinitis, cramp, fatigue, hyperthermia and digestion problems.

You will further enhance your sports results and improve your performances.

A HEALTHY LIFESTYLE

To be able to do sport in great shape, remember to adopt a healthy lifestyle! A varied diet, rich in fruit and vegetables contributes to your balance and an iron constitution. Slow burning carbs such as rice and pasta provide you with the required level of energy intake before heading off to your sports session. Adapt your diet to your activity and its intensity.

The quality of your sleep is crucial to doing sport. Regularly take time out so you can start off again on the right foot!

Sleep is restorative: when well rested you'll perform better in your sports activity!

HOW TO START FITNESS

KEEP MOTIVATED TO DO SPORT!
Weather, goals, having available time... Discover all the practical solutions to make it easier to adopt in your weekly routine!
RAIN, TIREDNESS... IT'S NOT ALWAYS EASY TO GET YOURSELF MOTIVATED TO GO AND DO SPORT OR AT LEAST A 30 MINUTE WALK.

Everybody knows that doing a sports activity is good for their health. But this, quite obviously, it's not the argument that's motivating you.

For each of your excuses, Domyos, your fitness and weight training partner has found a solution.Why don't you do sport?

REASON NO 1: I DON'T WANT TO DO SPORT ALONE

Just one solution: get someone to join you.

If your friends and family aren't into doing sport with you, turn to a sports coach. These professionals have just one assignment: to motivate and train you: why not trust them. Together you'll set a training schedule and targets to achieve.

REASON NO 2: I AM TIRED

It's actually a lack of activity that makes us "tired". On the contrary, doing a sports activity gives you energy!

REASON NO 3: IT'S NOT THE RIGHT WEATHER

Poor excuse. If it's too warm, too cold or too damp: why not start doing sport at home?

Treadmill, stepper, Abdo gain… you have the option today of working on cardio, endurance or strength training from home. Make the most of it.

Another option: sign-up for gym membership.

REASON NO 4: YOU HAVE TO WAIT A LONG TIME BEFORE GETTING THE BENEFITS OF THE RESULTS

You won't see the results as soon as you start working out. But that's not to say that your efforts won't bear their fruits.

To benefit from the result: establish a training schedule, like the pros, with targets at different stages. You'll appreciate your progress better.

REASON NO 5: I DON'T HAVE TIME

You just need 30 minutes of moderate exercise, such as walking, shifting from a sedentary to an active state!

Start if you like by dividing up these 30 minutes into three 10 minutes slots, then progressively increase their duration and intensity.

HELLO EVERYONE ! ✌️ 🤸‍♂️ 🤾‍♂️ 🏄‍♀️ 🧘‍♀️ ⚽️ 🏋️‍♂️ ⛹️‍♂️ 🚴‍♀️ 🤼‍♀️
With my team we created this site allowing you to view and analyze your sports activities in order to follow your progress. I invite you to discover how GOLDEN FIGHTER works. Good sport!