9 Nutritional And Training Tips From A Sports Doctor

Most of my patients are professional athletes. Including members of the Olympic team. Among them are swimmers, hockey players, football players, basketball players, rowers, triathletes, etc. Athletes from Russia often come. Everyone undergoes a thorough examination at our center, which begins with a complete biochemical blood test. After all, this is the only way to determine exactly what vitamins and microelements your body is currently lacking. (I do not believe in multivitamin complexes, because the body does not absorb 80% of their contents anyway.) Usually, I must prescribe B vitamins (for women, folic acid B12 is most important) and vitamin D, the need for which is especially increasing if you exercise intensively. (For example, athletes preparing for a competition take a vitamin D deficiency test once a month and a half.) If the body is weakened,experienced severe stress or are preparing for important competitions like the Olympic Games, then I prescribe a vitamin complex in the form of an injection, which, as a rule, includes B1, B6, B12, vitamins C, D3, omega 3, as well as zinc, chromium, l-carnitine, magnesium and selenium. The latter helps with chronic fatigue and also with problems with the thyroid gland. If there are problems with joints or cartilage, then a complex with hiluaronic acid and collagen (to strengthen tissues), enzymes and tablets from arnica extract are also prescribed. The latter helps with chronic fatigue and also with problems with the thyroid gland. If there are problems with joints or cartilage, then a complex with hiluaronic acid and collagen (to strengthen tissues), enzymes and tablets from arnica extract are also prescribed. The latter helps with chronic fatigue and also with problems with the thyroid gland. If there are problems with joints or cartilage, then a complex with hiluaronic acid and collagen (to strengthen tissues), enzymes and tablets from arnica extract are also prescribed.

We are not created to sit. We are born to move - constantly! If you want to stay young for a long time - move! Forget elevators, walk or cycle whenever possible. Then your metabolism will not slow down, and the blood vessels and heart will remain healthy. And this is a guarantee of longevity.

“No time for sports” is an excuse. Among my patients there are very busy people - businessmen who literally live on airplanes. I usually tell them: set aside 15 minutes a day for exercise. And I prescribe a special mini-complex for the back, which can be done anywhere. This is already enough to keep the spine in shape.

Sports can be a source of stress, too. And it can even provoke depression - if you do not know the measure. It is imperative to know your optimal dose - each has its own. In general, if you are not a professional athlete and are not preparing for the Olympics, an hour a day is more than enough. The body needs time to recover. To prepare for a marathon, for example, you need at least three to four months.

Marathons and triathlons are very fashionable in Europe now. This is all good, but not for everyone. There are many people for whom running is categorically unsuitable. For example, those who have flat feet - and it, for example, observes every second woman after thirty. Or those who have problems with the spine or joints. At the very least, don't skimp on your running shoes, and if you have foot problems, use medicated insoles. In general, the choice of any sports footwear must be approached very responsibly.

For women, workouts with smooth movements are most beneficial. No jerks and unnecessary stress on the joints. If you have never (or for a very long time) played sports, I would recommend starting with swimming (this is the best option for young children), water gymnastics, Nordic walking or Pilates. If you prefer a gym, book yourself at least one personalized workout to determine your level and capabilities. The best way to get started is to train for half an hour three times a week. If there is no opportunity to practice more often - once a week is also better than nothing. If you do prefer running, keep in mind that you need to run for at least forty minutes to achieve a healthier effect. Only in this case you train blood vessels and burn fat. But running speed is not so important - the main thing is to maintain the desired heart rate level.

Gluten intolerance is not a myth. More and more people have suffered from this over the past twenty years. And only 10% of them have this condition congenital. For the rest, it is provoked because of the lifestyle. In recent years, we have begun to consume too much wheat, and for many, the body cannot cope with it. It's the same with sugar and dairy products. For centuries, we have drank mostly only milk. And today we have a huge amount of dairy products on our table: yoghurts, butter and other cheeses, ice cream, etc. Decision? Moderation and variety. In addition to wheat, for example, there is a lot of healthy cereals - millet, buckwheat, spelled, rye, rice (just check where it was grown: I would recommend buying only European rice). This, by the way, is the essence of the innovative nutrition concept that we developed at our clinic:try to find a healthier alternative to the usual "industrial" products every time. And by the way, if you abstain from gluten-containing foods for only a year, intolerance in most cases goes away.

Careful with superfoods. In many cases, this is just good marketing. Of course, the acai berry that is currently trendy contains many antioxidants. But they are almost the same in other, more affordable products - for example, red cabbage, blueberries or black currants. The same goji berries, which are credited with miraculous properties, are brought from China, where the ecology, to put it mildly, is not very good. Fashionable exotic products can be found worthy - and much cheaper! - an alternative in our latitudes. For example, flaxseed oil (a product with the highest omega 3 content), horseradish (in a raw grated form - the most effective anti-inflammatory agent), sea buckthorn (it contains an incredible amount of vitamins), honey, propolis, as well as sprouted grains.

The sun is vital for us. The 1968 Summer Olympics in Mexico City set an unprecedented number of world records. And only forty years later, doctors found an explanation for this phenomenon! And it is very simple: the sun! Mexico City is located in the subtropics, at an altitude of 2240 meters above sea level. Thanks to the local climate, athletes were able to naturally receive increased doses of vitamin D. This made them stronger and more resilient. I have been researching vitamin D in the human body for almost twenty years. And I can say that we absolutely need it - for the nervous system, the health of the musculoskeletal system, as a prophylaxis for multiple sclerosis, Alzheimer's and other serious illnesses. Until the mid-20th century, D was considered doping and was not given to professional athletes. And now it's vitamin number one, which, by the way, is safe,even if you take too much of it. But for this you need to try very hard: most modern people - first of all, Europeans - have a chronic vitamin D deficiency, and it is better to take it right from birth and all year round. As for calcium, as a rule, most people do not need additional doses of this vitamin, because it is found in sufficient quantities in bottled (mineral) water, which most of us drink constantly. There is also a lot of calcium in cabbage - broccoli, collard, etc.because it is found in sufficient quantities in bottled (mineral) water, which most of us drink constantly. There is also a lot of calcium in cabbage - broccoli, collard, etc.because it is found in sufficient quantities in bottled (mineral) water, which most of us drink constantly. There is also a lot of calcium in cabbage - broccoli, collard, etc.

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