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: diet | exercise | hydration | athletes

4 Meal-Planning Tips for Athletes

Tuesday, 29 May 2018 04:43 PM Current | Bio | Archive

If you want to perform like a professional athlete, it’s not all about the training. More importantly, you are what you eat. Here are some tips to help athletes get stronger, faster, and healthier through meal planning.

1. Don’t skip breakfast. One of the biggest mistakes athletes make is exercising without eating anything — especially in the morning. When you wake up, your blood sugar is already low, so you should eat as soon as you get out of bed. That way, 30 to 45 minutes will have passed before you actually head out the door to work out.

You should also immediately start hydrating for the day’s workout or match. Drinking water while you work out is great, but if you start your run on empty, you're not going to finish as strong as you want.

2. Eat the right foods for healthy body composition. When you’re planning your meals for the week, it’s important to choose foods that will not only sustain your active lifestyle and athletic performance, but also aid you in maintaining a healthy body composition.

Start with grass-fed, pasture-raised, and organic proteins, such as lamb, pork, bison, elk, chicken, turkey, or duck. If you prefer to eat fish or seafood, choose wild salmon, mackerel, anchovies, sardines, or haddock, as well as wild clams, scallops, mussels, oysters, or shrimp. For sides, choose ancient grains, such as quinoa, amaranth, or sorghum, and any organic green vegetable choose oils from avocados, walnuts, almonds, macadamia, flax, or hemp to both consume and cook with.

You should also include fatty fruits — like avocados, coconuts, and olives — in your diet, as well as wild organic berries, cherries, and an occasional apple.

When it comes to milk, skip the dairy and choose an alternative like almond, coconut, hemp, or cashew—but make sure you choose one without large amounts of added sugar. Speaking of sugar, your best alternative for sweetener is monk fruit extract or coconut sugar. Finally, include raw nuts and seeds to complement your healthy fats.

If you’re having difficulty remembering what to avoid as you meal prep, I use two acronyms as my guide — no GPS: gluten, processed foods, and sugar; as well as no DNA: dairy, nicotine, and artificial sweeteners.

Stop eating any foods you suspect you’re allergic to or cannot tolerate. And finally, stop drinking soda, even the sugar-free kind.

3. Stay hydrated. Athletes should drink up to one ounce of water per pound of body weight every day. You also shouldn't wait until a match to see how your body responds to other liquids like sports drinks. Sip on the same beverage during competition as you do during your training to stay hydrated and save yourself from any potential stomach troubles.

4. Refuel post-workout. While the nutrients serve different purposes, what you put into your body after a workout is just as important as your pre-workout meal. Post-workout meals should focus on replenishing what you’ve expended while exercising.

To start, replenish your lost electrolytes as soon as possible. Many sports drinks are high in sugar, but water mixed with electrolyte-replenishing tablets is an excellent source for rehydrating. 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, athletes should also 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, make sure to 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’s one of the fastest sources of clean fuel to replenish the body and brain.

As an athlete, choosing the right foods and liquids to fuel, refuel, and hydrate your body can not only make the difference between winning and losing, but also impact the longevity of your game.

Like training, proper meal planning can help give you the edge you need to rise above the competition.

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If you want to perform like a professional athlete, it’s not all about the training. More importantly, you are what you eat.
diet, exercise, hydration, athletes
Tuesday, 29 May 2018 04:43 PM
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