Tip
2 Ways to Help Prevent Injury
Preventing an injury is something that all athletes want to do, but how does one accomplish this?
Two things that an athlete has control over to achieve this are calcium intake and hydration.
Calcium:
Calcium is one of the most important minerals that you can put in your body. It helps with building strong bones, reduces blood clotting and keeping a normal heart beat.
At the age of 20 your peak bone mass is created that is why is critical to feed your body the nutrition it needs in your teenage years.
You can receive extra calcium through
- Including dairy in your daily routine
- Eating more leafy greens (broccoli or spinach)
- Eating more fish (this also help with vitamin D)
- Snacking on some calcium rich nuts (almonds or peanuts)
*If you are dairy free you can still get the calcium you need to make your bones with a substitute such as almond milk, soy beans and other soy products such as tofu.
Including these foods in your diet at a young age with help strengthen your bones and, in the end, this will result in less injuries and strong athletic performances.
Hydration:
Hydration is also key to staying injury free. Water is what your body relies on to survive. Every part of your body depends on water every cell, tissue and organ. This is why when you are exerting all your energy in an athletic event it is important to prepare your body.
- It is crucial to start your event well hydrated. Before you event be sure to drink 16 to 20oz about 4 hours before your event. An hour before you consume 8-12oz.
- During your event make sure to drink a couple of sips of Gatorade or water every 15-20min
- After your event, be sure to rehydrate with 16-20oz within an hour of the end of your event. Also incorporate a post-game snack such as a healthy protein bar
Keeping track of your calcium and hydration intake will help your body to stay healthy and ready to compete. Grab a journal or create a google doc and start logging today. For more help for optimal running practices, check out our other tips and join us this summer at a Nike Running Camp.