Nutrition is an integral part of any fitness plan. If you want to train like an athlete and see real results, you need to eat like one, too. In the third of a three-part series, Missouri Orthopaedic Institute’s Nathan Skelley, MD, a board-certified orthopedic surgeon specializing in sports medicine, shares the basics of how a healthy diet can help you achieve your athletic goals.
How nutrition affects your performance
It’s common knowledge that a diet rich in protein helps to build muscle mass. But to make gains in strength and endurance, you also need strong bones and joints.
Maintaining your vitamin status is important for healthy bones.
Get plenty of calcium and Vitamin D. Dark green veggies such as kale and spinach are high in calcium, while cheese and egg yolks contain Vitamin D. Salmon is a great source for both.
Additionally, overeating can undermine your fitness goals. Shedding some weight will prevent injury and help you go further with your workouts.
From an orthopaedic perspective, body-mass index is very important. Forces on joints matter. Load matters. Even small amounts of weight modification and weight loss can provide exponential benefits for your joints, particularly your knee joints.
In fact, too high of a body mass index (BMI) makes patients ineligible for certain orthopaedic procedures because of a higher rate of failure. Getting your weight under control should be the first step in your athletic journey.
For weight loss, diet, exercise
There’s a reason all MU athletes are provided with comprehensive nutrition services. Hitting the gym is less than half the battle when it comes to maintaining or losing weight.
A majority of weight management has to do with diet. That’s actually great news for folks dealing with an orthopaedic injury. While it can seem impossible to make healthy changes while injured, most people can and should be able to lose weight by making smart choices with their eating habits
"It's a lifestyle choice,” he said. “I always tell patients that if they're trying to eat healthier, they have to make changes across the board. This means making better choices for all meals and snacks.”
Cut through the diet industry noise
It seems like a new fad diet hits the scene every day and promises life-changing results. But some of the more extreme diets can actually lead to nutrient deficiencies, and many simply don’t work for the long term. Sustainable weight loss and management is more about choosing a diet that fits your lifestyle and adhering to it — one that you can maintain compliance to is probably as or more important than the specific diet. It's more of a full lifestyle change than a ‘diet.'
Skelley recommends cutting out foods that come with high calorie counts but low nutritional value, such as soda and other sugary drinks.
“A big trap for patients is that they get too much sugar in their diet. It’s not just calories and fat, but the amount of sugar hidden in food adds to weight gain or the inability to lose weight,” he said.
Cutting your portion sizes and reducing the amount of processed foods will help, as well.
If you need to do more effective weight loss, it’s good to consult an expert, contact specialists at MU Health Care's Bariatric Center for those conversations.