Eating For Your Joints: 4 Rules To Follow
Two of the main keys to succesfully keep your joints healthy as you get older is exercising and healthy eating habits. When it comes to correctly doing both to maximize your performance during training sessions and maintain balanced energy levels, there are some nutrition tips that really come handy.
Always eat at least 5 times a day. Two or three meals are simply not enough. It is permissible to regard two of these meals as snacks, considering they contain enough calories to get you to your next meal, and they are comprised of the appropriate ratio of macronutrients as described in Rule #Two. Your blood sugar and insulin levels will be controlled, you will get protein in small amounts throughout the day to support growth and recovery and most important, body fat will not be stored, but instead mobilized as an energy source. By providing your body with a consistent and frequent supply of just the right number of calories, its need to store fat reduces. On the other hand, when you eat infrequently, your body recognizes a lack of nutrients pattern and your entire endocrine system is thrown for a loop. Those powerful hormones produced inside your body control how you grow, recover and produce energy. When the pattern is detected, the food you consume is mostly stored as fat to prepare your body for its starvation mode. Not a good thing to do!
When planning your daily food intake, a good ratio is: 1 part fat, 2 parts protein and 3 parts carbohydrate. Depending on the severity of your daily exercise routine to keep those joints healthy, you may need more or less calories for energy. Fat is essential for maintaining good health and is needed to manufacture many important hormones in your body, so do not attempt to eliminate fat from your body. Just try to make sure you keep saturated fats (Those coming from animal sources) low, and that unsaturated fats like canola oil or olive oil predominate. Also, you must ensure you consume enough protein and carbohydrates to support growth and recovery. When it comes to carbohydrates, choose low glycemic index carbohydrates, which are converted to blood sugar slowly so you can control your insulin levels. Remember, carbohydrates are your body’s preferred energy fuel source, although fats work well too, particularly during aerobic training. Remember, protein and carbohydrates both have 4 calories per gram, while fat has 9.
When you sit down to eat, ask yourself, What am I going to be doing for the next three hours of my life?. That will answer your action plan. If you nap, eat fewer carbohydrate foods; if you plan to exercise, eat more carbohydrates. In other words, adjust your carbohydrates up or down depending on the anticipated energy expenses you will have. Make sure that while doing your routine, you consume low glycemic carbohydrates.
You can not lose fat quickly and efficiently unless you are in a negative calorie imbalance: taking fewer calories than you are burning. Neither can you gain muscle tissue quickly and efficiently unless you are in a positive calorie balance: taking in more calories than you would need to maintain your current weight. So, how can you gain muscle and lose fat at the same time. This paradox is easily explained. The answer is that you can not lose fat and gain muscle at the same time, so you must alternate periods of negative calorie balance with periods of positive calorie balance. It does not matter if you are trying to lose total body weight, stay at the same weight or gain weight. This alternation will readjust your body metabolic rate upward, making it easier to keep the fat off, support recovery and lean tissue building through insulin and glucanol control.
Please stick around for part two of this article on this amazing tips for those out there wanting to learn more about nutrition and exercise, the positive effects it has on your longevity process and your precious joints. Remember, if you have any questions just contact us here in Naples at 239.262.1119.
Orthopedic Corner | Leon Mead MD Orthopedic Doctor | 730 Goodlette Road North, Suite 201 Naples Florida 34102 | Phone: (239) 262-1119