Nutrition with Recovery Science
“You are what you eat.” Have you ever wondered why this statement is so popular? Even with the perfect training program, you may not be reaching your fitness or physical goals simply due to a poor diet. But why is that? Why can’t you out train a bad diet? Let’s dive into some of the most common nutrients and how they affect your body, and most importantly, your performance and recovery. Here at Recovery Science, we take nutrition seriously, and strive to offer the best San Diego Nutrition possible. Our nutrition programs are created and implemented by a San Diego Nutritionist.
This one is probably a “no-brainer” for most of us. Protein is the building blocks of our muscles, and protein helps our bodies create new muscle tissue. When we exercise and place stress on our muscles, we are causing some damage “AKA microtears”. That’s where dietary protein comes in. Protein can help repair these microtears, creating new and larger muscle fibers.
But muscle growth isn’t proteins only job. Protein is also heavily involved in our immune system. When we train, we put stress on our bodies and can come close to fatigue from time to time. Protein helps ensure that our immune system stays strong and ready to fight off infection.
Sources: Animal and plants make protein. Animal sources have higher bioavailability (meaning you absorb a higher percentage). Any animal product will have protein (meat, chicken, fish, beef, cheese, milk, yogurt, eggs, ect). Many plants contain protein as well, but some of the highest plant proteins are: tofu, quinoa, beans, lentils, peas, and nuts/seeds.
Yup. Water is a nutrient too. Water plays a vital role in every metabolic function in our body. This includes muscle reactions and digesting food. If you are not properly hydrated you may not be able to exercise or train to your highest capacity, and your recovery time will be slowed. Additionally, when you are dehydrated you have lower blood volume, making your heart need to work harder to perform at a certain intensity. Lastly –remember to rehydrate with electrolytes! Electrolytes are crucial for all muscular contractions… including your heart!
How much do you need? A general rule of thumbs is half your weight in ounces. For example, if you weigh 180 pounds, half is 80, so you should drink 80 ounces of water per day.
Vitamin D is historically popular for its role in bone health. But recently, studies suggest it plays a much larger role in our health and recovery. Studies suggest that Vitamin D plays a role in our immunity, and ability to fight off infections. With an enhanced immune system, we can maximize the time we spend training!
Sources: Vitamin D is a fat-soluble vitamin found in fatty foods like egg yolk, fatty fish, milk, and liver. The only plant-based source of Vitamin D is mushrooms. You can also produce your own vitamin D simply by getting some sunshine every day!
In short, B- Vitamins are responsible for converting the food you eat into actual energy. Additionally, B-Vitamins are essential for muscle contractions and your central nervous system. Specifically, B12 is responsible for creating new red blood cells and repairing damaged muscle cells.
Sources: B Vitamins are found in every food group, so most of us get enough. The only exception is that B12 can only be found in animal products, so if you have dietary restrictions you will need a supplement!
NUTRITION | Recovery Science
Now that you can see how vital nutrition is to recovery, are you ready to take your nutrition to the next level? We offer the best San Diego Nutrition programs made custom for YOU ran by our Nutritionist.