15 Jan Unique Produce Choices That Can Help Exercise Production
Tell me you haven’t heard this before – “fruits and vegetables are good for you.”
As both a pediatrician and sports medicine doctor, I’ve probably used that line (or something similar) many a time.
I routinely get the nodding approval/ “I told you so” look from parents matched with a rolling of eyes from the younger folks in the room.
So yes, you might roll your eyes when you realize this is another one of those “eat your fruits and vegetables” plea.
But wait, don’t log off quite yet – this fruit and vegetable blog is hopefully a more fun read and without too much promise, might actually help you in your sports or performance activities.
So here we go with the “fruits and vegetables are good for you and may make you feel and look better.” Let’s see if you agree at the end.
MUSCLES HURTING AND SORE?
Looking for a more “natural” anti-inflammatory and pain reliever? Look no farther than tart cherry juice.
Studies have shown that tart cherry juice can reduce both immediate and delayed muscle pain (including that wonderful Delayed Onset Muscle Soreness aka DOMS).
Tart cherry juice can also reduce swelling and inflammation equal to medications such as ibuprofen or its cousins without as many potential side effects. You also get some salt and sugar intake that is helpful replacement after exercise.
A review co-written by my USA Volleyball colleague Senior Sports Dietician guru Shawn Hueglin found:
- Tart cherry juice supplementation may not be optimal during the adaptation/build stage of training.
- When recovery (not adaptation) is the priority, tart cherry juice may be beneficial.
- Therefore, for an athlete who has already peaked in training and looking to improve recovery and faster return to competition, tart cherry juice may be beneficial.
Now, before you take a first drink, I’ll warn you that the “tart” of tart cherry juice may definitely get your attention. If you can handle the tartness, then use a one ounce shot glass of concentrated tart cherry juice twice a day.
Another option is, if that tart is too much, pour the shot glass into 6 ounces of water or use the less concentrated version.
Most studies use 8 to 12 oz (1 oz “shot glass” if concentrate form) twice a day with a 4-5 day loading phase before a competitive event, and 2-3 days after to promote recovery
Tart cherry juice can readily be found on-line or in most grocery stores.
STOMACH UPSET OR FEELING NERVES BEFORE THE BIG EVENT?
A common question I often hear is “What are the best foods to eat right before exercise?”
Often a limiting factor to pre-event meal choices is butterflies in the stomach and the real concern about vomiting everything back up.
Enter bananas.
Bananas have both short and longer acting sugars to help support exercise, along with a healthy amount of potassium that is needed for muscle function. Those alone are important reasons to select bananas, but according to my military colleagues who work with fighter pilots, you should be aware of one other big selling point.
Bananas taste the same coming up as they do going down. The visual might not be the loveliest, but the advice is top-notch.
Reduce your anxiety over pre-event choices by selecting bananas, and if the choice doesn’t work out, you won’t have the most awful bad taste about it.
SWIMMER NOT ROCKING THE GREEN HAIR LOOK?
I was recently getting my hair cut (yes, all that gray per my kids) and was talking with my stylist about my daughter’s water polo season. She asked me if my daughter had to deal with green hair from all the chemical exposure in pools.
As a brunette, my daughter doesn’t have that problem, but many of her teammates with lighter/blond hair have green streaks from all the pool time.
The recommended remedy?
Tomatoes.
As in tomato ketchup, tomato sauce, or tomato juice.
Not consumed by mouth, but rather washed into the hair.
I hadn’t heard that one before.
- Metals like copper and magnesium are oxidized by chlorine and (especially copper) causing the green hair
- Vinegar in tomato products is an acid that breaks through the oxidation
- The red color in tomatoes neutralizes green, making hair a normal color (and there is not a risk of hair changing to a red color)
A recommended recipe for success:
- Rinse hair, squeeze out water
- Put the tomato product in for 10-20 minutes before rinsing it out
- Apply normal shampoo and conditioner
- May be repeated in a few days as needed
HOW TO BEET YOUR COMPETITION?
Want more blood flow to working muscles that can contract harder during exercise? Then you want to check out beets or beet juice.
Endurance athletes (runners, cyclists, swimmers, triathletes) are likely to get the most benefit from beets. Start your beets at least 5-6 days before a big competition and taking them 2-3 hours before exercise.
When talking about beets, I definitely have to admit that beets aren’t the best tasting stuff on the planet.
Besides the taste issues, be prepared for your urine to turn red/purple and possible headaches (tend to do down with more frequent exposure to beets).
ActiveKidMD is committed to be your partner in health and nutrition. Contact us to discuss any pediatric or sports medicine concern, including healthy choices to fuel athletes.