Ryan Turner, Tone House Sports Nutritionist

As a sports dietitian, I’m focused on fueling and recovering the Athlete that you are in more than just the time after a workout. What you eat – or don’t eat – follows you through multiple days. One example of this is DOMS (delayed onset muscle soreness). It’s something we’ve all experienced the day or two after hitting the Turf; it’s that pain and stiffness you feel hours to days after pushing your body through grueling workouts at the House. The longer this acute inflammation lasts, the longer you spend away from training, not to mention more time in pain. That’s where I, along with the rest of the team at Tone House, comes in.

What you decide to eat pre-workout, post-workout, and throughout the day can keep you off the turf until the next day or next week – the choice is really yours. Consuming 0.18 grams protein/pound/meal or consuming at least 2.3 grams carbohydrate/pound/day for a high-intensity Athlete should get you fueled and back on the turf as soon after the last workout as possible. Proteins higher in leucine, like whey containing foods and carbohydrates high in anthocyanins like berries, sweet potato, or tart cherry juice can support quicker recovery times. In meals further from your workouts, foods high in flavonoids like citrus, beets, or beans along with proteins higher in Omega-3 like wild salmon or mackerel have a further positive effect on recovery time. The science is there to support you.

That’s what I do; I get you eating food, not just numbers, as we discover what works for the person and Athlete that you are.

While timing and amounts of these foods can depend on the objective person you are, nutrition needs to be discussed with the lifestyle you lead in mind. While nutrition science, research articles, algorithms, and numbers can define optimal food choices and amounts of those foods, it really comes down to melding the science with the practical. That’s what I do; I get you eating food, not just numbers, as we discover what works for the person and Athlete that you are.

With 1200 hours in supervised clinical work, two years as a cardiac dietitian, well over 2000 hours consulting specifically with Athletes (college, professional, triathlete, ultra-marathoner), and four years of private practice work, I’m not only able to support your athletic focused goals but your overall lifestyle goals as well, which is how the 360 lifestyle needs to be approached.

This is one of a series of tips and articles to get Athletes training, fueling and recovering throughout the #TFRT2019 challenge.

CLICK HERE to book an Initial 75-Minute Nutrition Consultation with Ryan Turner at Tone House NOMAD.

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