Tropical Fruits - Sunshine To Soothe Sore Muscles

Originally written by Nanci S. Guest MSc, RD, CSCS for Oxygen Magazine June 2010, and posted with permission to FarParker.com, September 2010.

We all know that amino acids (protein) are essential for muscle recovery and repair, so we diligently down our post-workout protein shake thinking we’ve done our body good – but is that all we can do? Bottom line – muscles need more than protein. And the harder you work the more you need to perfect your recovery regime. If you want to really benefit from the “fruits of your labor”, don’t miss out on other essential nutrients (such as antioxidants, minerals, and vitamins) that will maximize your recovery from intense workouts. Include some of these sweet, juicy antioxidant packed recovery powerhouses – tropical fruits. Antioxidants are known to aid in the prevention of cancer and heart disease, but are also beneficial to exercising individuals by helping to reduce muscle damage and promote post-exercise recovery. These often have anti-inflammatory properties as well – less inflammation also means quicker recovery. Less muscle damage and efficient recovery means you can take it to the next level sooner, i.e. the fast lane to achieving that lean physique or better performance in sports.

Exercise is associated with a 10- to 20-fold increase in whole body oxygen uptake, and oxygen flux may increase by as much as 100- to 200-fold in active skeletal muscle fibres during intense exercise. This results in an elevated flow of oxygen through the mitochondria in cells, which in turn produces free radicals as a by-product of respiration. This has been termed “exercise-induced oxidative stress.” The free radicals produced during exercise may damage muscle tissue and/or prolong muscle recovery. So what’s a girl to do? Get rid of those free radicals by adding fruit to your post-recovery meal and throughout the day to support your muscles during the whole recovery phase. Remember recovery doesn’t happen in minutes or hours – recovery happens over days and boosting your daily intake of fruit means you’ve got it covered for the whole process – if you’re training consistently then your muscles are constantly recovering. If you slack off on recovery, it means you’ve impeded your progress.

Try to incorporate these ten tropical fruits to get that sizzling tropical body!

1. Cherries – not the ones decorating your chi chi, but fresh. Research presented at the 2009 American College of Sports Medicine Annual Conference suggest cherries’ post-exercise benefits to reduce muscle soreness are due to the fruit’s natural anti-inflammation power – attributed to antioxidant compounds called anthocyanins, which also give cherries their bright red color. Kuehl KS, Chestnutt J, Elliot DL, Lilley C. Efficacy of tart cherry juice in reducing muscle pain after strenuous exercise. 851. May, 2009.

Use it: As a pre-workout snack have a cup of cherries with a side of low fat yogurt or cottage cheese

2. Blood Oranges - the distinctive dark red flesh color is due to the presence of anthocyanins – our bright red friend that can also help to stimulate the body’s own recovery defense system. A recent study in the International Journal of Sport Nutrition and Exercise Metabolism indicate that an increased intake of anthocyanins limits the exercise-induced oxidative damage to red blood cells, most probably by enhancing the endogenous (the body’s own) antioxidant defense system. International Journal of Sport Nutrition and Exercise Metabolism. Volume: 15; Issue: 1; February, 2005

Use it: Blend 1-2 oranges with vanilla flavoured yogurt and a scoop of plain of vaniila flavored whey protein powder for a yummy orange creamsicle shake that’s actually doing your body good!

3. Bananas – known for their potassium that is an electrolyte necessary for muscle contraction, one banana also contains ~25% of your daily vitamin B-6 needs. B6 plays an important role in amino acid metabolism. A study in the International Journal of Sport Nutrition and Exercise Metabolism reported that more protein breakdown (muscle damage from training) may increase the need for vitamin B-6, and strenuous physical exercise seems to increase excretion. Woolf, K. and Manore, M.M. B-Vitamins and Exercise: Does Exercise Alter Requirements? Int. J. Sport Nutr. Exerc. Metab. 16:453-484, 2006.

Use it: A banana is the perfect smoothie fruit, giving it a creamy texture without the cream! Blend low fat milk (or soy), yogurt, a banana and a tbsp of peanut butter for a tasty post-workout shake that includes protein, good fats and a dose of vitamins and minerals.

4. Pineapples – contain bromelain is a digestive enzyme that is extracted from the stem and the fruit of the pineapple plant. Bromelain is believed to assist in the digestion of proteins. When taken on an empty stomach, it is believed to act medicinally as an anti-inflammatory agent. (http://www.nlm.nih.gov/medlineplus/druginfo/natural/patient-bromelain.html

Use it: Munch on a few chunks of pineapple 10-15 mins before your protein shake to get the anti-inflammatory benefits while also aiding in getting that protein to your muscles quicker.

5. Papayas - Are rich sources of antioxidant nutrients such as carotenes, vitamin C and flavonoids, B vitamins, folate and pantothenic acid; and the minerals, potassium and magnesium; Papaya contains several unique protein-digesting enzymes including papain and chymopapain that may help lower inflammation, but more studies are needed to confirm this potential. Beta-carotene is a powerful antioxidant, protecting the cells of the body from damage caused by free radicals. It is also one of the carotenoids believed to enhance the function of the immune system, which also indirectly helps your body recover more easily.

Use it: cut a papaya in half and fill it with low fat yogurt or cottage cheese for a delicious post-workout snack that will soothe those aching muscles

6. Kumquats – these “mini” oranges are a good source of vitamin C, a known antioxidant whose actions are superior in food form to protect muscle tissue from free radical damage.

Use it – three kumquats provide 40% of your DV for Vitamin C and taste great topped on mixed greens and sliced chicken breast for a light yet nutrient packed meal anytime.

7. Watermelon – this refreshing melon is synonymous with summer, and packs a good dose of lycopene and beta-carotene, and vitamin c – 3 sources of antioxidants to minimize free-radical muscle damage.

Use it: Try chunky watermelon salsa (see recipe) topped on white fish – a combo of lean protein and a summer fresh salsa that will leave your muscles singing after power yoga or bootcamp on the beach.

Chunky watermelon salsa

1 Lime

2 c Watermelon - diced

1 c Peeled cucumber - diced

1/4 c Sliced green onions

2 tb Fresh cilantro - minced

2 ts Jalapeno chili - minced and seeded

1 ts Sugar

8. Mango – This fruit is one of few that contains the ultimate free-radical fighting cocktail of Vitamins A (as beta-carotene), C and E. Numerous studies (Tauler 2002) have shown that consuming antioxidant cocktails (instead of alone) have higher antioxidant activity and better immune cell function – both implicated in muscle repair after exercise-induced damage. Antioxidants function in a network and seem to elicit a synergistic effect, in contrast to their lesser effectiveness when consumed in isolation. (Vitala 2004)

• Viitala PE, Newhouse IJ, LaVoie N, Gottardo C. (2004). The effects of antioxidant vitamin supplementation on resistance exercise induced lipid peroxidation in trained and untrained participants. Lipids Health Dis. 3(1): 14.

• Tauler P. Aguilo A. Fuentespina E. Tur JA. Pons A. (2002). Diet supplementation with vitamin E, vitamin C and beta-carotene cocktail enhances basal neutrophil antioxidant enzymes in athletes. Pflugers Archiv - European Journal of Physiology. 443(5-6):791-7.

Use it: Mango is delicious on top of cereal with low fat milk, as part of a smoothie or as a chutney – an antioxidant side-kick to your favourite protein rich fish

J. Agric. Food Chem., 2008, 56 (21), pp 9905–9910

9. Kiwi – This sweet little green treasure is another antioxidant cocktail including Vitamins A, C and E that compliment each other to fight tissue-damaging free radicals caused by resistance or endurance exercise. Vitamin C is a water-soluble antioxidant that has been proven to protect our body from free radicals, dramatically improving a speedy repair after a hard session at the gym.

Use it: Slice it up and top it on high protein frozen yogurt for a treat for both you and your muscles – yum!

10. Gooseberries – these precious little gems contain the phytochemical querecetin, and a 2010 study in the Int J Sport Nutrition and Exercise Metabolism found performance benefits resulting from a combination quercetin’s biological properties, including antioxidant and anti-inflammatory activity, as well as the ability to increase mitochondrial biogenesis (i.e more powerhouses in your muscle cells). International Journal of Sport Nutrition and Exercise Metabolism, 2009, 20, 1-13. J. Agric. Food Chem., 2000, 48 (7), pp 2675–2680

Use it: Include gooseberries in mixed fruit salad with a side of yogurt, or toss in the blender with your favorite protein powder as a nutrient rich recovery snack.

Side-Bar

Worried about too much sugar in fruit? Worried fruit will make you fat? There is nothing “fattening” about fruit and there is no scientific evidence that fruit in itself will cause weight gain. Why the perpetuating myth? A few reasons – we know that excess sugar in the diet can cause weight gain because sweets tend to be very calorie dense – think 1 jujube 20 calories (who eats one???) and 1 Twizzler licorice 40 calories, and when we consume a lot of sweets that takes above our calorie needs for the day, as sweets are generally consumed in addition to our regular meals. But fruit is not candy, it is a part of a meal or snack – and it contains mostly water and some fiber along with natural sugars -- so 2 jujubes (pure sugar)at a cost of 40 calories is the same as ½ cup of blueberries (which is packed with nutrients, along with natural sugars).

Second, just ½ a cup of fruit juice counts as a fruit serving and many people frequently choose juice as a beverage and these calories can really add up. Many juices are well above 100 calories per cup (POM is 160 kcal/cup), and our brain doesn’t register liquid calories to provide a sense of “fullness”, so 2 cups of juice can go down easily without a subsequent reduction in eating.

Third, dried fruits are almost like candy – very dense in calories due to the absence of water – raisins are 120 calories in ¼ cup while you can have 2 cups of grapes for the same. Lastly, some fruits are very high on the glycemic index which can trigger hunger 20-30 min after consumption due to the blood sugar spike, closely followed by a low due to insulin action. This may result in overeating due to unstable blood sugar levels, and triggering sweet cravings. Adding some protein or a small amount of fat (snack on fruit with low fat yogurt or a small handful of nuts) to your fruits will prevent this as it slows the fruit sugar absorption into the bloodstream.

Bottom line fruit is a great source of “clean” energy, and the carbohydrates in fruit not only fuel your workouts but offer an array of muscle repairing antioxidants, anti-inflammatory substances, vitamins, minerals and a good dose of fiber. For the same calories in a cup of rice (200 kcal) you can enjoy a colorful, juicy alternative as 1 cup of watermelon (50 kcal), a medium-sized banana (100 kcal), and ½ a medium papaya (50 kcal). Aim for three servings of fruit a day spread throughout the day to energize your muscles before a workout and post-workout as a sweet recovery for your tired muscles.

To see more tips from Nanci Guest, please visit us at FarParker.com/Articles

When pain starts interfering with your game, it’s time to take action!

From http://www.farparker.com/ - Beer League Hockey's Web Resource!

I would have scored, but...
Written By Dr. Jamie J. Gallant, ND

www.doctorgallant.com

More often than most of us would like, pain interferes with our highest ambitions regarding goal-scoring (or saving) glory. Old injuries from past glorious (and not so glorious) victories can come back to haunt us leaving you open to the “washed up has been” teammate back talking. I know you’re as good as you think you are, in fact, you’re better! If only that sore knee, back, or shoulder would get better, you would be scoring goals in no time!

As a Naturopathic Physician specializing in Prolotherapy, I see aspiring athletes everyday denied of their latest glory due to injury. As we get older we often obtain more and more battle scars opening us up for, yes you guessed it, more injury.

The good news is that there are solutions. Being healthy is the first and most obvious one. A healthy diet full of vegetables, fruits, nuts and seeds and lean protein such as chicken and fish is a great place to start. Remember that your body is built with what you eat so you don’t build a championship physique with burgers and pizza. Supplements also can be helpful. For starters, I recommend everyone regularly takes a good quality fish oil, multivitamin, and for those of you in pain, MSM and glucosamine.

Useful treatments to reduce your pain are manipulation (no not your spouse, but your spine), acupuncture; massage therapy and a variety of injection techniques. I often advise active athletes to see a good massage therapist at least twice a month if you want to stay on top of your game. A tight muscle is a soon to be injured muscle - not only that, it is also weaker and will hamper your performance. Spinal manipulation is also an important part of your overall wellness. Spinal segments need to have optimal mobility to allow for your body to function at its full potential. Manipulation will help maintain a healthy spine and go a long way for back and neck injury prevention. Finally, for those of you who are falling apart (or so it seems), you will usually need some prolotherapy to repair some of the old injuries to your ligaments and tendons. Prolotherapy involves an injection of dextrose (glucose sugar) and local anaesthetic into various ligament attachments to speed up repair. Unfortunately, ligaments and tendons tend to hold grudges and have a hard time letting go of past abuse. After 6-10 treatments the tissues improve in strength and usually dramatically improve pain.

If you are sick of hearing your teammates snicker when you are busy taping yourself together in the dressing room, it may be time for some rejuvenation to see if you still got the stuff!

For additional information on Naturopathic Medicine, or to find a Doctor of Naturopathic in your area, please visit www.cand.ca. To contact Dr. Gallant directly, please visit www.doctorgallant.com.

Trying to Fit Into Last Year's Gear? Check These Tips to Increase Your Veggie Intake!

Tips to Increase Your Fruit & Vegetable Intake – Choose 8-10 servings a day for optimal health and recovery from exercise - Nanci S. Guest MSc, Registered Dietitian

1) Add fresh produce to foods you already eat - like berries or bananas to yogurt & cereal; your favorite veggies to pasta, pizza, soups & casseroles; and spinach leaves, tomato, cucumber & onion to sandwiches; fresh strawberries or raspberries with peanut butter on toast (my favorite!)

2) Keep fruits/veggies easily accessible by pre-cutting (99% of nutrients remain for days) and keeping them ready to go in the fridge:

* pre-made fruit salad: grab a scoop to toss over cereal, blend in a smoothie or mix with low fat yogurt in plastic container – breakfast to go!

* keep pre-portioned veggies in baggies to grab on the run – keep in car, office fridge, school/gym bag

3) Make homemade vegetarian pizza with tomatoes, spinach, mushrooms, onions, sweet bell peppers or any other veggies (pizza can be topped with anything – get creative!), or if ordering pizza ask for triple veggies and skip the pepperoni!

4) Pack ready-to-eat fruits and vegetables for a convenient snack on the go, such as an apple, pear, banana, grapes or baby carrots (if you pack it, you’ll eat it!)

5) Eat dried fruit instead of candy (be aware: dried fruit calories can add up if weight loss is goal)

6) Make a smoothie by combining fruit (frozen berries, banana,) yogurt, juice and ice

7) Make homemade salsas/dips with tomatoes, mangoes, avocados, red onions, cilantro, & limejuice – enjoy with baked tortilla chips

8) Add bell pepper strips, broccoli florets, carrot slices, or cucumber to pasta salad or potato salad

9) Purchase pre-cut vegetable, fruits and salad mixes (convenience helps improve intake and research shows that very little nutritional value is lost)

10) Add apple chunks, pineapple or raisins to chicken or tuna salad.

11) When grilling, include vegetable in aluminum foil, or grill skewers of pineapple, eggplant, zucchini, or cherry tomatoes

12) Add fruit to your cold or hot cereal (sliced apples & cinnamon in oatmeal - yum!)

13) Try a new fruit or vegetable every week (get creative with new foods)

14) Choose juices whose labels claim: 100% fruit juice, or invest in a juicer and juice your own

15) Use bell peppers sliced in half as a pocket for tuna, salmon or egg salads – a nice change to bread and a good dose of nutrients to go with it.

For more health, nutrition and tip articles to improve your hockey game, health and lifestyle, check out the http://www.farparker.com/ "DID YOU KNOW" section!

Keeping It Simple - Healthy Eating Habits for Athletes

Nanci S. Guest MSc ,RD, CSCS  Sport Dietitian/Strength & Conditioning Coach

1) Drink plenty of water! Water regulates body temperature and carries nutrients and waste products throughout the body. Low fat milk, 100% juice, tea (black or green) and moderate amounts of coffee sum up the healthy beverage list. As a “functional beverage” however, and training more than 1 hour, try a commercial sports drink (or a homemade sports drink: “diluted orange or cranberry juice”: ½ cup juice per 1 cup water, & a tiny pinch of salt) to provide fluid and fuel to muscles - salt helps retain hydration, and the carbs will: fuel to allow maximal efforts right to the end of a game/training session, prevent the use of protein as a fuel source and inhibit stress hormone release linked to suppressed immune function. 

2) Eat breakfast! What you eat today, fuels tomorrow’s workout. Glycogen (muscle fuel) storage today will be critical as an energy source tomorrow. Carbohydrates fuel exercise. Eat fruit, healthy muffins, bagel or toast & peanut butter, cereal, pancakes, waffles, or French toast. Add eggs, yogurt or glass of milk for protein, & add a banana or orange juice for potassium. 

3) Calcium, found in milk, soy milk, yogurt, cheeses, cottage cheese, tofu, and green leafy vegetables, such as broccoli, collard greens, and kale is needed for strong bones and may protect against muscle cramps. Calcium strengthens bone density. Select 3 to 4 servings per day of calcium rich low-fat dairy products & 1-2 servings of green leafy vegetables. 

4) Carbohydrates are the fuel source for muscles and the brain, and they spare muscle protein. These are the primary energy sources for all types of exercise. 55-65% (6-10+ g/kg bodyweight) of calories should come from carbohydrates: whole grain breads, cereals, and pasta; potatoes, rice, beans, fruit & vegetables. Select 9-15+ servings of carbohydrate foods (fruits, veggies & grain products) per day. At least one third of the plate should be covered with carbohydrate foods.  

5) Eat fruits and vegetables for fiber, potassium, and vitamins C & A, and lots of phytochemical antioxidants. Green & black teas also have lots of antioxidant power.  Select 3-5 servings of vegetables (at least 1 green leafy veg), and 3-5 servings of fruits (at least 1 citrus fruit) DAILY. Optimal health/immunity means your best sport performance & recovery from training!

6) Meat, poultry, fish, beans, eggs, tofu, dairy products and nuts are protein sources needed for muscle development & repair, sources of B vitamins, and iron. 2-3 servings are needed per day. 12-15% (1.2-1.6 g/kg bodyweight) of the day's total calories should come from protein sources. Try eating small amounts of protein often throughout the day, as it is not stored in the body, and amino acid concentration in blood dictates the rate of muscle growth/recovery. 

7) Fats and oils should be used sparingly. 20-25% of the day's total calories should come from fat (mostly good fats!). Good fats include nuts, seeds, olive oil & other plant-based sources. Fatty fish (eg salmon) are an important source of omega-3 fats – this can be taken as a fish oil supplement to ensure consistency/reduction of heavy metals common in ocean fish. Limit the unhealthy fats found in whole fat dairy products (choose low fat varieties), fried foods, meat, poultry, hot dogs, fast food burgers & watch trans or saturated fats in snack foods (chips, cookies, pastries, muffins, fries, doughnuts, ice-cream, milkshakes).

8) Snacks can be healthy - select bagels, low fat muffins, cereal, fruit leather, energy bars, fig Newton’s, yogurt, bananas, apples, oranges, peanut butter and crackers, popcorn, raisins, carrots, & some unsalted nuts (almonds, pistachios, cashews, walnuts, peanuts). Snacks supply additional protein for muscle development, and carbohydrates for muscle fuel & maintenance of blood sugar levels. Plan ahead so you always have snacks available before & after training (keep “healthy” trail mix, energy bars, protein bars, cheese strings, raisins, apples & bananas, sport drink (Gatorade) in your school/gym bag or car).

Check out this and other helpful tips and articles at FarParker

European Expansion of NHL Not Likely

By FarParker's Scott Simpson 

Following the NHL’s exhibition season that saw the Ottawa Senators and Pittsburgh Penguins play games in Prague and Stockholm, talk again ramped up about the possibility of the NHL expanding into Europe.  Let me state something clearly right now – this is pure folly and completely irrational, and will not happen in the next 20 years, or perhaps ever.  Here’s why.

Let’s first look at why the NHL may wish to consider European expansion.  First, to grow the game internationally.  Sure, makes sense.  Second, to increase the size of their fan base.  Elementary, my dear.  But the number one reason the NHL would wish to expand across seas is more self-serving; and yes our beloved NHL is not above making self-serving decisions.  Expansion to Europe would mean a substantial boost in league revenue.  There I’ve said it, more greenbacks!  New teams = hundreds of millions in expansion fees, ticket sales, and merchandising.  From the players’ union perspective, things don’t look too bad either.  More teams means longer careers from some union members, and sizeable membership growth which means more dues revenue and more financial stability for the union.

Now this all sounds so positive and “win-win” so let’s just get the wheels rolling to get it done, right?  Well not so fast.  We need to remember that currently there is not one single major sports league (including mega-dollar sports such as soccer – “football” for our European friends, or the NFL) that has regular cross-Atlantic travel for its teams as part of its regular season.   Let’s look at some of the road blocks. 

Geographical logistics  

There’s been talk establishing a European division with North American teams making one or two European trips a year to take on their foreign counterparts.  Conversely, the European teams would play 18 games in North America each year, or three trips cross-ocean trips.  First, this means that the European teams would be making more trips across the pond, and playing more inter-divisional games than the American and Canadian teams.  Today’s fans will, and should, not accept this kind of regular season inequity. 

Alternatively, some have spoke of the North American champion meeting the European champion for a 7-game showdown for the Stanley Cup.  Is this really what we want?  Isn’t it logical to assume that two to five of the 30 North American teams would be stronger squads than one of the six or seven European teams?  Again, too much inequity.  Even if some kind of logical, equitable schedule could be worked out and agreed upon by all, the logistics and cost of transporting professional sports teams across the ocean for games is too much to overcome.   It’s not just flying 24 athletes and three coaches per team, but their training staffs, medical and video personnel, medical equipment, and hockey equipment.  With flights of that length, teams could not just fly over and play the next day, an extra day would be needed to allow the players’ bodies to adjust to the jet lag, and large time difference.  The same would apply upon their return to North America.  The regular season would need to be shortened, or league schedulers would need to become magicians to avoid dragging the season weeks longer.

European Rinks

Besides adjusting the size of the European ice surfaces to the smaller North American dimensions, very few European rinks sport the seating capacity and luxury boxes necessary to deliver the gate-revenue needed by NHL franchises.  Major infrastructure investment would be needed.

Finding Potential European Owners

Relative to football, baseball and basketball teams, the cost of an NHL expansion franchise is a bargain, but to “average Joe’s” like you and me, the approximately $150 million in expansion fees needed and all the start up costs is a large bill.  Finding six or seven new owners at one time with that kind of money is a daunting task.

Established European Hockey Leagues

Does the NHL expect long-established elite European hockey leagues and their teams to just roll-over and allow the big bad NHL to encroach on their markets without a huge fight?  I’m willing to bet for example, the Swedish Elite League and their teams and their lawyers would have more than a few things to say if the NHL decided to locate a European team in Stockholm. Not to mention Russia’s new KHL and their well-funded owners.  

To the NHL’s credit, it has been partly the talk of some players and owners, and largely the work of the media that has fuelled this on-going story, not the league. While some like Senator’s owner Eugene Melnyk and players Daniel Alfredsson and Jarkko Ruutu have expressed great optimism and desire for European expansion, Gary Bettman, NHL Commissioner, has been far more tempered in his comments.

 

He was recently quoted as saying, “We want to develop a more permanent, more regular presence in Europe, (but) permanent doesn’t necessarily mean franchises on the ground or ever.  That might happen at some point of the future.  It might not.  It’s not on the drawing board.”

Not exactly a ringing endorsement, but one that does show that the NHL is acutely aware of the many challenges facing such an undertaking.   I think players, fans and owners have to realize that the NHL plans to grow its season-launching games in Europe in the coming years.  Two years ago, two teams played two games in London, this year four teams played four games in two different European cities. Next year, the plan is to grow it again.  Is this not the perfect solution?  Without all the logistical and financial nightmares, the NHL accomplishes its two main objectives – growing the game internationally and exposing its product to a wider audience.  It seems like problem solved to me. 

Read more postings by Scott at FarParker's "Did You Know?" Section!