Nutrition Tips for Sports

While checking out nutritional labels is one way to inform people about the nutrients contained in the foods they eat, the checklist of nutrients alone doesn’t tell you everything. Check out these suggestions, and you will certainly see that it’s not as complicated as it seems.

To avoid consuming way too much food at when dieting, use smaller plates, bowls and mugs. It is instinct to fill your plate so if you have smaller sized dishes, you will eat much less food. Your brain will also allow your stomach to recognize that you are full because you see a full plate being finished.

Eat nuts as a snack everyday. These healthy and balanced little gems are stuffed full of excellent fats as well as plant sterols that can decrease your cholesterol. They are low in fat and an easy product to eat on the go. Assessing sizes for these treats can be quickly determined by a set of handfuls.

When considering nutrition for children, it is vital you listen to them and also allow them to eat as little or as long as they prefer. It is important to make sure that they educate themselves on how they can feed themselves appropriately as well what the correct amount to eat is.

To keep away from sodas as well as other sugary drinks, you need to find a better option. It is natural to have food cravings for something sweet but why not try fruit juice? Or better yet, mix fruit juice with water. Buy some oranges and squeeze them yourself. You can do the same with a lot of fruits, and also incorporate different vegetables also.

For optimum health, include foods in your daily diet that contain probiotics. Probiotics are the good bacteria that live inside your colon. They help in digestion as well as the appropriate break-down of foods so your body could soak up the nutrients effectively. They work against the bad bacteria that sometimes invade your digestive system as well as trigger looseness of the bowels.

You might have heard a lot lately concerning cruciferous veggies: namely broccoli, cabbage, cauliflower and brussels sprouts. Research has show they are a very good addition to your diet plan. They lower toxins in the digestive system and also help avoid cancer– especially colon cancer. Their only disadvantage is that they’re high in sulfur, which disagrees with some people’s digestion.

See to it that you eat vegetables and fruits with your meals and also throughout the day. By consuming these you will certainly be able to eat healthy and balanced treats as well as eat fewer high calorie foods throughout the day. You will have the ability to conveniently decrease the quantity of calories you consume every day.

You don’t need to be a food researcher or a nutritional specialist, in order to properly recognize the advantages of particular foods and ways to get the most dietary benefits out of your diet. You only need to look at these simple suggestions here to greatly improve your diet.

Improve Aerobic Fitness in Soccer Players

In this post we’re going to look at ways to improve the aerobic fitness of soccer players and how that improves their performance on the field. Footballers need to be aerobically fit as in some positions on the field they can cover over 10 kilometres in a game. If this wasn’t enough the distances ran that make up that 10km are often performed at a sprint or near maximal effort. Therefore a sound aerobic base is needed for footballers to meet the demands of their sport.

Different types of running drills can be performed and these include Fartlek running, interval runs and tempo running. Each style can be used by the performance coach to illicit gains in aerobic fitness. Improvements in aerobic fitness will generally allow the players to run longer at a higher intensity giving them an advantage towards the end of the game as opponents tire and fatigue. Studies show that a disproportionate number of goals are scored in the last 10 minutes of a game and one of the main reasons for this was fatigue.

Along with getting our players to do running drills at our own training sessions we also use outside sources like Peak 15 Bootcamps to get our players in top condition. They run outdoor fitness boot camps on Wandsworth Common and get our players very fit in under 4 weeks training.

Along with playing ability and skill we find that the next best determiner of whether a player will make it at the top level is their ability to run for long periods of time. Our team works hard on skills and ability training but we complement that with a rigorous cardiovascular training programme and see fantastic results in our players.

A Common Hamstring Injury

Rehabilitating a hamstring injury depends on the degree of severity of the injury.

Small fascial tear present with a gradual onset of symptoms and may resolve in 7-11 days with minimal treatment input.

A more severe grade 1-2 hamstring strain where there is structural damage to the contractile proteins within the muscle usually presents with some degree of bruising and limited range of motion and take on average 21 days to resolve.

A more significant injury – classified as grade 2+ present with a sudden onset such as feeling a bang in the back of the leg and being unable to carry on playing the sport. There will significant bruising and this type of injury will take 40 days or more to resolve. The greater the difference in SLR between injured and non-injured side can predict the length of time in rehab.

If you have sustained hamstring injury use these time lines to manage your injury or seek the help of a physiotherapist in your area.

0 – 5 days inflammatory phase

Rest, Ice, Compression, Elevation (RICE). However there is no consensus from findings on duration and frequency of RICE. Commence active range of movement  exercises and isometric hamstring exercises. Some un-weighted eccentrics may be able to be performed if there is minimal pain. Core stability exercises can also start and there may be some benefit to early gentle stretching.

5 – 21/7 Fibroblastic phase

In this stage strengthening can begin such as using prone hamstring curls, unloaded eccentrics, theraband exercises, bridging, progressive core exercises and neural glides exercises such as slumps and straight leg raises. Soft tissue work such as transverse and longitudinal mobilisation can begin.

21/7+ Remodelling phase

Theraband eccentrics, lunges, squats, stretching and dynamic flexibility should all be done in this phase. There is huge variability in reps, sets, TUT, rest periods, intensity and goals of training programme. Running can also be instigated at this stage.

The Use of Pilates in Football

In this short article we are going to discuss how Pilates exercises can be used to rehabilitate footballers and the application of some common Pilates exercises.

Shoulder, Spine and Hip Integration

Lifting heavy objects pulls the lumbar spine into a straight position to activate the posterior ligamentous system and shortens the distance between the shoulder and spine, which decreases the lever arm on the low back. A lordotic lifting posture is recommended for people with crap nutrition as they have weaker ligaments (and take 5 – 6 times longer to heal than other soft tissue). A straight lumbar lifting posture is required for people with good nutrition and strong ligaments (or for > 20 rep max for others).


Lumbo Pelvic Rhythm

The integration of the lumbar spine, pelvis and hips when lifting. There should be a flexion relaxation phenomenon at 45 degrees of forward bend as the ligamentous system switches on.  If the pelvis goes early the low back muscles are tight and hamstring long and weak (< 50°). If the pelvis goes late the hamstring are tight and restricting the movement. The Lower back ligaments may also be lax and the lumbar discs are at greater risk of herniation (> 50°). Correlate with Waiter’s Bow Test. Which will be less than 50° if the hamstrings are tight.


Back Pain and Developmental Orders

Back pain and muscle imbalance syndromes may result from incomplete childhood development in 20% of adults today. Test reptilian and mammalian crawling patterns, squatting, lunging and brachiation to distinguish where their development ceased. Babies should brachiate at 7 months and be upright at 9 – 12 months.


Corrective Exercises for Back Pain


Pilates phase 1: no axial load


McKenzie press up, Prone cobra, Horse stance variations, Feldenkrais shoulder spine integrator / hip pelvis integrator, forward ball roll, Prone jackknife, Swiss ball side bend, SLBR back extensions (Roman chair/Swiss ball), Supine hip extension BOB/FOB and total gym exercises.


Pilates phase 2: no axial load beyond body weight, non compressive loads may be used.


Kneeling back extensions, straight-arm lat pull down, woodchop, pullover, lat pull down, 3-point single arm rows, stick training and secondary back exercises


Pilates phase 3: axial load beyond bodyweight

Squat, lunge, standing cable rows, cable push, bent over row, deadlift, low pull, reverse woodchop.

This article was written by Steve Hines who is a physiotherapist who runs Pilates classes in Wandsworth London.

Steve can be contacted through his website.

A Common Footballers Injury

This is a protocol I have used for a player that had a screw fixation of the navicular. The timeline was outlined by the surgeon and I have filled in some of the key milestones and treatment objectives without going into to the day by day scheduling detail.


0-2 weeks


Relative rest

Game ready – ice and compression every 2-3 hours

Elevate as much as possible

Mobilise non-weight bearing with 2 elbow crutches

Exogen 20 mins twice daily

Hyperbaric chamber 30-60 mins twice daily

Soft tissue release lower limb

Appointment with nutritionist – slight calorie reduction due to decreased exercises, bone healing nutrients in diet.

Appointment with sports psych – mental emotional demands of being out injured


2-4 weeks


Reduction of dressings to double tubigrip at 2 weeks post-op with trimming of sutures

Ankle/midfoot range of motion exercises to commence

Continue to mobilise non-weight bearing

Exogen 20 mins twice daily

Hyperbaric chamber 30 mins twice daily

Pool work to commence when stitches removed and wound clean and dry – NWB – swimming with pool bouy, arm fin work, aqua jog

Upper body fitness – seated boxing, arm bike to progress to upper body weights where no loading of the foot occurs.


4-6 weeks


Commence compex and theraband work

PWB for 2 weeks

Continue pool work PWB –pool jogging / power walk progressed to swimming,

Light bike work building up to 20 mins daily

Continue upper body fitness and weights

Commence walking in alter G gravity treadmill preferably in hypoxic chamber

Outpatient appointment to see Surgeon at 6 weeks post-operatively with x ray

No non-steroidal anti-inflammatories to be used until bony union has been confirmed


6 to 12 weeks


Commence proprioception work progressing static to dynamic

Reduce upper body fitness and weights and pool work

Progress bike fitness work to intervals and Tabata, progress this to X trainer fitness work

Progressive weight bearing in the alter G with the aim to be running at 12weeks as long as surgeon happy

Progressive gym strengthening lower limbs – calf, quads, hams, glutes

Low level controlled environment functional loading

12 week outpatient appointment with CT scan


12 to 16 weeks


Functional court rehab and fitness work with fitness coach

Progressive gym strengthening upper and lower body

Continued bike fitness work


16 weeks


Gradual return in to full training – manipulating session length and complexity