Health Tip: Game Day Nutrition
September 24, 2019
By Nick Parkinson, M.Ed., ATC, AT
Henry Ford Health System
Parents, you know how important it is for your student athlete to be well-rested, well-fueled and well-hydrated. Just like a car needs gas, their bodies needs food.
So, whether they’re doing an intense workout during practice or competing in a strenuous game, it’s crucial for them to be properly hydrated and nourished, both before and after, so they can perform their best and recover properly.
Pre-Training Nutrition
The most important part of pre-training nutrition is making sure your child’s food choices give them the healthy energy boost they need for the type of physical activity they’re engaged in, and not a just quick sugar rush.
Carbohydrates may have a bad reputation, but they’re actually the body’s main source of energy. Before a workout, a healthy snack is a great idea. The trick is to eat far enough in advance to be able to digest before being active.
To ensure proper digestion while fueling up, follow these tips:
If there’s less than two hours until go time, try a quick snack like a banana, apple, or a small bowl of Greek yogurt with granola and fruit.
Have a little time to spare? You could try a brown rice bowl with sautéed vegetables or a cup of oatmeal topped with fruit.
Either way, carbs will fuel the body so your child can perform at his or her peak.
Post-Training Nutrition
After an intense workout or game, your child’s body is depleted of its nutrients. It needs to be recharged, which means eating carbs, fats and proteins. The word “fats” tends to scare people, but they’re actually a crucial component in building muscle and recovering.
After an event where your athlete worked out hard, encourage your child to eat something that includes multiples food groups. Try something simple like avocado or peanut butter toast, hummus with veggies and whole-wheat pita, or even a smoothie.
Hydration No Matter What
Regardless of the intensity of the workout, the most important thing is to keep your kid hydrated before, during and after.
It is recommended to top off water intake approximately two hours before any physical activity. Then, athletes should continue hydrating throughout. And while there are many sports drinks to choose from, the healthiest option is water. If you want to add some fun (and natural) flavors to them, try infusing with fruits and/or veggies.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.
The Dangers of Returning to a Sport Too Soon After an Injury
September 12, 2023
When you've been hit with an injury, it's natural to want to get back to your regular activities as soon as possible. In fact, it's not uncommon for athletes to sidestep doctors' orders and return to the field or the court before an injury has healed.
"It doesn’t matter how much you train, or how much you prepare, injuries are going to happen, especially if you're an athlete," says Jamie Schwab, an athletic trainer at Henry Ford Health System. "But the real trouble arises when athletes try to play through their pain without allowing sufficient time for recovery."
Risks Of Returning Too Soon After Injury
If you sprain your ankle during a cross country run, it can be tempting to finish the race. Unfortunately, hiding your pain and powering through the activity can actually make matters worse.
"If you continue to work out after suffering from an injury, you run the risk of furthering that injury," Schwab says. So what began as a minor ankle sprain can evolve into a major sprain that sidelines you for weeks.
Returning to play after surgery demands extra precautions. "Athletes are a lot more susceptible to re-injury after returning from surgery, especially if they don't complete the entire 9-month or year-long rehabilitation protocol," Schwab says. In some cases, you can exacerbate an injury to such a degree that you'll never be able to participate in the same capacity.
A Safe Return To Play
The road back to play after an injury is a long and winding one. Before you can even consider returning to exercise, you need to reduce swelling, get pain under control and get your range of motion back to almost normal.
"The recovery process takes time," Schwab says. "But if you stick with it, and you take it seriously, it's going to be a whole lot easier for you to return to the playing field in a timely manner."
Once you get pain and swelling under control, you can focus on agility and weight exercises that will help you regain strength and slowly return to baseline. The key tenets for a safer return to play:
► Be honest about your abilities: "So many athletes are afraid to tell the truth," Schwab says. "But if you're hurting and you're not competing at your full potential, you're letting your team down and yourself down, too." Even worse, you could increase your risk of further injury.
► Focus on building strength: Strength training is critical. It can help you become faster, stronger and more agile on the field. It can also help you recover more quickly after an injury.
► Listen to your body: If something doesn't feel right, pay attention to it. Talk to your athletic trainer or a physical therapist to get to the bottom of what's bugging you and put a plan in place to address it.
Boosting Performance Over The Long Haul
Unfortunately, not every coach and athletic trainer stresses the importance of a maintenance program. In fact, focused training and maintenance exercises are key to preventing injuries in the first place.
"The rehabilitation exercises you begin doing on day one after injury need to be maintained at least three to four times each week, indefinitely," Schwab says. "If you follow that regimen, all of your muscular nagging strains will no longer be a problem because your body is constantly adapting to the stresses. It's conditioned, it's strong, it can withstand the constant changes in direction."
Most importantly, don't be afraid to try complementary strategies. Practice using a foam roller, try cupping to release tension in the muscles and enhance blood flow and consider getting a monthly massage.
Jamie Schwab, AT, ATC, SCAT, CSCS, is an athletic trainer with Henry Ford Sports Medicine and works with student athletes at Edsel Ford High School. She is a National Strength and Conditioning Association-certified strength and conditioning specialist.
To find a sports medicine doctor or athletic trainer at Henry Ford, visit henryford.com/sports.