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Posted By
Gina Jakubowicz, Ball State Dietetic Intern
When we exercise, our muscle tissue is broken down, then rebuilt stronger. During this breaking down and repairing process, inflammation can develop and cause joint pain, muscle soreness, or even cramps. Post-workout nutrition is critical to proper recovery, and foods rich with anti-inflammatory properties, such as fruits, vegetables and fresh herbs, are great ways to reduce inflammation in the ...
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Posted By
Christine Sorg, RD, DC, CSSD, Parkview Sports Medicine
Finding easy, great-tasting ways to fit salmon into your weekly meal plan can be intimidating, and that's why I was so excited when I stumbled on this recipe from Lindsey Johnson at Cafe Johnsonia. This dish incorporates several antioxidant rich foods, making it a great option to go along with your recover meal. Just 3 ounces of salmon contains 21 grams of protein and 15 total grams of ...
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Posted By Christine Sorg, RD, DC, CSSD, Parkview Sports Medicine
The best way to avoid that fast food lane is to pack your recovery meal/snack to consume within 30 minutes of your training session or game. This recipe can be eaten whole, or cut into smaller portions. One wrap contains approximately 500 calories, 26 grams of fat (8 grams of monounsaturated fat, and 4 grams of polyunsaturated fat), 56 grams of carbohydrates, and 12 grams of protein. Compare that ...
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Posted By
Christine Sorg, RD, DC, CSSD, Parkview Sports Medicine
It’s summertime! The time of year when athletes, from amateur to pro, head out into the heat to play, condition and push their bodies to the limits. All that sweating in the sun makes proper hydration crucial. This rehydration drink is perfect post-workout, and rich in vitamins A and C. Vitamin A is important for cell growth and development. It helps with our eyesight and fights the ...
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Posted By
Christine Sorg, RD, DC, CSSD, Parkview Sports Medicine
Energy Balls (makes approximately five 2-inch balls) ½ cup oats 1 tsp cinnamon 1/3 cup walnuts 1/3 cup fresh or frozen blueberries 2 tbsp ground flaxseed 2 tbsp coconut 1 tsp chia seeds 1/3 cup prunes 1 tbsp vanilla extract 2 tbsp dark chocolate 2 tbsp peanut butter or almond butter 1-2 tbsp honey or blackstrap molasses 1-2 tbsp cocoa powder 1-2 tbsp coffee beans (regular or ground) ...
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