Robert G. Silverman, DC, DACBN, DCBCN, MS, CCN, CNS, CSCS, CIISN, CKTP, CES, HKC, FAKTR

Dr. Robert G. Silverman is a chiropractic doctor, clinical nutritionist and author of, “Inside-Out Health: A Revolutionary Approach to Your Body,” an Amazon No. 1 bestseller in 2016. The ACA Sports Council named Dr. Silverman “Sports Chiropractor of the Year” in 2015. He also maintains a busy private practice as founder of Westchester Integrative Health Center, which specializes in the treatment of joint pain using functional nutrition along with cutting-edge, science-based, nonsurgical approaches.

Dr. Silverman is also on the advisory board for the Functional Medicine University and is a seasoned health and wellness expert on both the speaking circuits and within the media. He has appeared on FOX News Channel, FOX, NBC, CBS, CW affiliates as well as The Wall Street Journal and NewsMax, to name a few. He was invited as a guest speaker on “Talks at Google” to discuss his current book. As a frequent published author in peer-reviewed journals and other mainstream publications, including Integrative Practitioner, MindBodyGreen, Muscle and Fitness, The Original Internist and Holistic Primary Care journals, Dr. Silverman is a thought leader in his field and practice.

Tags: athletes | hydration | electrolytes | inflammation

Refuel Properly After Workouts

By
Friday, 31 May 2019 02:54 PM Current | Bio | Archive

Athletes should drink up to one ounce of water per pound of body weight every day. And while it’s important to stay hydrated during workouts, endurance athletes should plan to drink water throughout the day to make rehydrating easier post-workout.

Also, athletes should never wait until a match to see how their body responds to other liquids like sports drinks. I recommend athletes sip on the same beverage during competition as they do during training to avoid any potential stomach troubles.

While nutrients serve different purposes, what endurance athletes put into their bodies post-workout is just as important as any pre-workout meal.

Post-workout meals should focus on replenishing what has expended while exercising.

To start, replenish lost electrolytes as soon as possible. Many sports drinks are high in sugar, but water mixed with electrolyte-replenishing tablets is an excellent rehydration option.

While there isn’t a one-size-fits-all approach to replacing electrolytes — as individual sweat rates and lengths of exercise differ — the need to replace the sodium and water lost through sweat applies to all athletes.

In addition to rehydrating, endurance athletes should consume a mix of protein and carbs, like a whey protein shake, within the first 30 minutes after finishing a high-intensity or endurance workout. Doing so will help reduce muscle soreness and aid in muscle recovery.

As for a healthy post-workout snack, avoid processed carbs, which increase inflammation, and opt for anti-inflammatory foods, like cherries, walnuts, or kale.

Athletes should also include MCT oil in their post-workout regime, as it is one of the fastest sources of clean fuel to replenish the body and brain.

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While there isn’t a one-size-fits-all approach to replacing electrolytes — as individual sweat rates and lengths of exercise differ — the need to replace the sodium and water lost through sweat applies to all athletes.
athletes, hydration, electrolytes, inflammation
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2019-54-31
Friday, 31 May 2019 02:54 PM
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