Archive for the ‘diet’ Tag

EXERCISE FIXES JOINT PAIN   Leave a comment

The Harvard Medical School published recommendations for the relief of joint pain. Joint pan can be caused by:

• osteoarthritis
• old injuries
• repetitive or overly forceful movements during sports or work
• posture problems
• aging
• inactivity
• excess bodyweight

I deal with chronic pain in my right ankle resulting from injuring it repeatedly playing rugby during my college years. I can testify that regular exercise definitely helps me manage the pain in that ankle.

Targeted exercise can not only relieve joint pain but possibly delay or even eliminate the necessity of surgery for joint pain relief. The Harvard Medical School also reports, “Beyond the benefits to your joints, becoming more active can help you stay independent long into your later years. Regular activity is good for your heart and sharpens the mind. It nudges blood pressure down and morale up, eases stress, and shaves off unwanted pounds. Perhaps most importantly, it lessens your risk of dying prematurely. All of this can be achieved at a comfortable pace and very low cost in money or time.”

A primary culprit is excess bodyweight. Excess bodyweight:

1. Increases risk for osteoarthritis
2. Puts additional stress on weight bearing joint
3. Activates inflammatrot factors that can spread the pain to ther joints

The targeted solution for eliminating excess bodyweight to relieve joint pan integrates targeted exercise with improvements in diet and nutrition.

To develop an affordable, effective and sustainable aster Plan to lose weight and relieve joint pain, contact me – Tom Delaney – at greatriverfitness@gmail.com!

POST-WORKOUT NUTRITION   1 comment

What is the optimal nutritive intake after a workout, and when exactly is the best time to get it into your system? I have been following the research that suggests there is a one-hour window after a workout, during which time my body is aggressively seeking simple proteins to repair and grow muscle tissue. Milk and whey protein are supposed to be good sources, which is why yesterday afternoon you may have seen me wandering the Barnes and Noble “Fitness” aisle drinking from an open gallon container of chocolate milk. Sure, a quart or smaller container would have been less obtrusive, but when I tell you that the gallon of low-fat milk was cheaper than the smaller containers of milk at Cub Foods, and when you know that when it comes to health and fitness I don’t care about appearances, you will understand where I was coming from. Subsequent to working out after work, my only goal was to get protein into my body ASAP, even if it meant looking a little socially maladjusted (again).

Anyway, Mike Roussell posted a good article for Live Strong that provides a very good brief summary of workout nutrition. Here are my highlights:

1. “The workout nutrition window begins 20 to 30 minutes before you exercise and lasts for one to two hours after the workout.”

2. Workout nutrition myths:
a. Don’t eat after you workout.
b. Post workout nutrition is all that matters.
c. Carbohydrates are the most important nutrient to get during and after you exercise.

3. Key steps for nutrition maximization:
a. Start sipping on your workout shake 20 minutes before exercise.
b. Continue to sip on your workout shake as you train.
c. Then finish off your workout shake when you complete your workout; and if muscle growth is your goal, have another one immediately.
d. Finally, workout nutrition “meals” should be liquid.

You can check out the full article HERE.

10 HEALTHY EATING TIPS   Leave a comment

In my view, the lifestyle choices that need to happen for overall physical fitness improvement have three primary factors: activity level, nutrition and sleep. One problem I have experienced with tring to review and improve my nutrition is that looking at nutritional info and research can be a real walk in the jungle. However, once in a while I come across high quality info that puts smart eating into a manageable limited set of guidelines. For me, the summaries by MGySgt Paul Roarke (USMC) in Corps Strength and Stew Smith (Navy SEAL) in Navy SEAL Fitness have been manageable and effective.

Jaylin Allen and Active Swimming recently published another good manageable set of effective guidelines. I used this list to “self-check” (if you know me, you know I love a good self-check) and invite you to do the same. The abbreviated version of the list is:

1. Don’t skip breakfast
2. Stay hydrated
3. Eat like a champ (… not like a chump! As in don’t eat junk!)
4. Eat iron-rich foods
5. Make a plan
6. Don’t restrict yourself
7. Don’t count out carbs
8. Give it your all (…as in give your body what it needs, when it needs it)
9. Eat to recovery
10. Eat right

You can check out the full article HERE.

If you would like to review the status and impact of your current daily diet and nutritional intake, contact me – Tom Delaney – at greatriverfitness@gmail.com.

GETTING PROTEIN INTAKE THE RIGHT WAY   Leave a comment

Everyone knows (or at least ought to know) that a sufficient intake of protein is a critical requirement for physical fitness. But after that, the questions start. How much? What kind? When? How much again? In a recent Active article, dietician Nancy Clark answers some of these key questions. Major points include:

1. “When building muscle, athletes need 0.4 grams of protein/pound. Endurance athletes need 0.55 grams/pound and strength athletes need 0.75 grams/pound. These protein recommendations assume the athlete is consuming adequate energy from carbohydrate and fat.”

2. “Current research suggests the trick to optimizing muscular development is to spread the protein intake evenly throughout the day.”

3. “The EAA leucine is a key trigger for building muscle, so leucine-rich foods with rapid digestive properties are best for recovery from resistance exercise. Animal proteins—including plain or chocolate milk, lean beef and tuna are leucine-rich. ”

4. “Because casein is slowly absorbed, consuming casein-rich foods before bedtime—such as cottage cheese—can help support muscle-building processes throughout the night.”

It is a very well-written, brief informative article, and you can check it out HERE.