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Spring 2016 EHS Coaches Meeting

Spring 2016 EHS Coaches Meeting. Nutrition and Injury Prevention, Recovery Dennis Eldridge, PT, DPT, CSCS Aspire Physical Therapy & Sports Medicine February 23, 2016. Stages of injury recovery . Coagulation process - 1-2 days Inflammation * - up to 5 days

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Spring 2016 EHS Coaches Meeting

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  1. Spring 2016 EHS Coaches Meeting Nutrition and Injury Prevention, Recovery Dennis Eldridge, PT, DPT, CSCS Aspire Physical Therapy & Sports Medicine February 23, 2016

  2. Stages of injury recovery • Coagulation process - 1-2 days • Inflammation * - up to 5 days • Migration/Proliferation - 4-12 days • Remodeling phase * - 5 days to 2 years • * Stages nutrition can impact

  3. Inflammation Stage - Reducers • Fish oil • Olive Oil • Avocado • Raw mixed nuts • Flax oil • Flax seeds • Omega 3 fats • Mono-unsaturated fats Daily and during injury recovery

  4. Inflammation Stage - Reducers • Tumeric – 1 tsp per day or 400-600 mg extract 3x/day • Bromelain – 1 cup pineapple or 500-1000 mg per day • Garlic – 2-4 whole cloves or 600-1200 mg extract per day • Boswellia – 300 mg 3x/day

  5. Inflammation Stage - Promoters • *Processed foods* • Corn oil • Sunflower oil • Safflower oil • Cottonseed oil • Soybean • Omega 6 fats

  6. Remodeling Stage • Resting metabolic rate increases 15-20% during recovery • E.g. • 14 year old male • Sedentary: 1,933 kcal/day • Active: 2,739 kcal/day • During injury recovery: 2,319 kcal/day

  7. Remodeling Stage • Appetite and eating habits change during recovery • Less exercise leads to lower appetite • Undereating leads to loss of lean body weight • Injury leads to depressed and altered eating habits (more or less)

  8. Macronutrients • Protein - 1 gram per pound of body weight • Fat - 1/3 of fat from each type • Saturated • Poly-unsaturated • Mono-unsaturated • 1:1 ratio of Omega 3 to Omega 6 • Carbohydrates – Less than when training

  9. Micronutrients • Vitamin A*, B, C*, D • Calcium • Copper* • Iron • Magnesium • Manganese • Zinc* • *Especially the first 3 weeks after injury

  10. Super Recovery Nutrients • Arginine – 7 grams 2x/day • Glutamine – 7 grams 2x/day • HMB – 1.5 grams 2x/day • Increase protein synthesis, collagen deposition, wound healing, immune cell action, gut cell turnover, inhibits muscle breakdown

  11. PrecisionNutrition.com • Excellent coaches resource • Email • Pamphlets Aspire-PT.com • PowerPoint Presentation available online

  12. Thank you!

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