Whether you are healing from surgery, trying to recover from an ankle sprain, or dealing with chronic pain the food and drink you consume can make a difference. At Peak Performance we want our patients to achieve there goals. Most of our patients have some area of weakness and they need to gain strength. The proper exercise combined with the best fuels for the body will get you stronger faster. When your body is healing after surgery you need a well balanced diet full of nutrient dense foods. Your therapist will guide you through safe exercises as you heal from surgery but if you are not eating good food, not drinking enough water, and participating in activities such as smoking your rate of healing will be slow.
We teamed up with a local Dietitian, Charissa Shadduck RD, to come up with some guidelines and Nutrition Tips for our patients. We hope you find them helpful and we look forward to seeing you meet all your Physical Therapy Goals.
Resistance training requires muscle strength and power. Protein plays an important role in building and maintaining muscle. It also promotes healthy immune function. While the protein needs of athletes are highly debated, most researchers agree resistance-trained athletes need more protein than the general population.
The amount of protein needed depends upon where you are in your training. As training becomes regular, your protein needs may decrease. Recommended amounts of protein:
PHASE OF TRAINING
|(per kg body weight)||(per lb body weight)|
|Weight and body-focused sports||1.2 to 1.7 grams per kilogram||0.54 to 0.77 grams per pound|
|Body-building||1.4 to 1.7 grams per kilogram||0.63 to 0.77 grams per pound|
Good sources of protein include:
- Lean meat, poultry and fish
- Fat-free or low-fat milk, yogurt and cheese
- Legumes (lentils, black beans, pinto beans, dried peas)
- Soy products.