A strategical nutrition game plan is not only key to enhancing performance, but in maintaining healthy tendons, ligaments & joints as well.
Repair Damage with Vitamin C (which helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments and blood vessels): found in citrus fruits, broccoli and tomatoes.
Reduce Inflammation with Omega-3s (which contain anti-inflammatory properties): found in flaxseeds, walnuts, salmon & tuna.
Strengthen Surrounding Tissues with lean proteins (which provide amino acids essential in the healing and repair of tissues, as well as reduces mental fatigue and boosts cognitive function): found in beef, salmon, tuna, and herring.
Rebuild Tears with Leucine (an amino acid which has been shown to enhance recovery): found in egg whites, soy protein isolate, chicken and tuna.
Heal with Vitamin E (which is an antioxidant that promotes healing from the free-radical oxidative damage that we runners daily succumb our cells too): found in olive oil, wheat germ, sunflower seeds and almonds.
Maintain Strong Bones with Vitamin D (which is vital for healthy, strong bones): found in fortified dairy, salmon, tuna, herring, and 20 minutes of sunlight!
Maximize Nutrient Delivery with water (the gold-standard hydration tool): aim for at least 64 ounces (8 cups) per day.
About Farrah Stewart:
A Certified Specialist in Sport Dietetics, Registered and Licensed Dietitian with Master's and Bachelor's Degrees in Nutrition, former DI scholarship-athlete in track /xc, and high-school record holder in multiple events (including the 1600m and 3200m), Farrah Stewart currently finds herself (when not running!) working as the performance dietitian for the US military, author of multiple magazines and books, and health promotion advocate throughout the community. Run Happy, Fuel Smart!