|
|
|
|
||||
|
I am a sprinter and have just injured my hamstring in training. I am going back home (to Africa) for 2 weeks for the Easter holidays and am concerned that I will not find the right food at home to help with the recovery. Can I take any food with me in my suitcase? I am so sorry to hear about your hamstring injury. Injuries are an unfortunate part of an athlete's career and knowing how to best cope psychologically and physically is something that needs 'training' too. In terms of diet for injury,
there is no magic answer, although you may wish to take note
of the following: Make sure you keep an eye on your weight - try and weigh yourself once a week. You may well lose weight (muscle) if you are not able to do much, or you may gain weight (fat and some muscle) if you overeat and are unable to train. Putting on 4 lbs (2kg) is quite easy to get off once you are back in full training; more than this may cause problems with getting back quickly. Make sure that you eat regular meals - do not go long periods of time without food and get very hungry. Keep well hydrated going back to Africa having lived and trained in UK for a while will mean that you will have to make a conscious effort, particularly in the first few days, to maintain hydrated. Include fruit and vegetables for trace vitamins and minerals and phytochemicals (many of them have antioxidant properties) naturally found in these foods. Include meat, chicken and fish if available as well as starchy carbohydrates like rice, potatoes, sweet potatoes, yam, pasta, bread, etc If you tore your muscle, you may well have lost blood and so it is important that you do include red meat when you are eating to recover as red meat such as beef, lamb and dark meat from chicken, turkey etc will be higher in iron. If you are concerned, I suggest you talk about this with a doctor specialising in sports medicine who may wish to check your iron status. In terms of taking food back with you, for 2 weeks, you may wish to look at buying: Complan, Build up or Boots, Sainsbury's or Tescos' own slimfast-type powder. All of the above contain good amounts of protein, are low in fat and contain some carbohydrate. You add water or low fat milk (or soya) to the dried powder (read instructions given on label for full details). You can find these in large supermarkets, Boots or large chemists. If you took 1 serve a day, it would not be so that you gained or lost weight, but to make sure that you were getting as many of the nutrients as possible for recovery as well as getting the protein and energy you need in a convenient form. You may either want to drink one serve as a snack or to have a serve instead of breakfast? You may want to take a multivitamin and mineral with iron as an insurance policy perhaps something like Boots complete multivitamin and mineral or Multibionta Advanced Formula one a day. They will cost £4-6 pounds for 1 month's supply. There are strict rules about
taking food into countries and so you best check with your airlines
or embassy. It would also be wise to keep the packets sealed
so as not to risk spillage and questioning at customs. This advice should not replace that of your doctor or usual state registered dietitian. You should always discuss medical matters with your GP. |
|
|
|
© j.boorman 1996-2002 |
