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01-05 Surgeries and Post Rehabilitation

Tis The Season for Surgeries and Post Rehabilitation!

As we try to get ready for the holidays or recuperate from it all, many people are not just recuperating from the festivities. Some people are choosing to have surgery done on an injured body part! The extra "down time" seems to make it a perfect season to start the recovery process.

I have been asked on numerous occasions, "What can I do to speed up the healing and rehab process?" While being in proper condition is important to healing time after our body has experienced some type of trauma, it is also important to intake the correct nutrients to accelerate the healing process. Below are nutritional tips to guide you through this journey:

Recovery Tips
1. Drink a minimum of 64oz of water a day. Water helps bring nutrients to the wounded area and flushes out toxins.
2. Drink only steam distilled water and/or reverse osmosis water. These methods remove all chemicals and toxins from the water.
3. Eat a minimum of 5 fruit and vegetable servings a day. For best results try to reach a total of 9. Fruits and vegetables have many nutrients that aid in wound healing.
4. Add *fish oils and flax oils (Omega 3 fatty acids) to your daily intake. Approximately 2-4 tablets or 2 tsp. These oils help with inflammation and possible scarring.
5. Make sure you are getting at least .5-.7 grams of protein per pound of body weight. If the trauma is extensive then aim for .8-1.0g per pound of body weight for at least 3 weeks after the incident. One of proteins primary roles is to repair, maintain and build tissue.
6. Once you have calculated how much protein you need, you must evenly distribute the amount of protein you eat throughout the day. The body can only use so much protein every 3-4 hours.
7. It is important to get enough carbohydrates in your daily eating pattern. You need at least 2-3 grams per pound of body weight. Carbohydrates help give you energy and aids protein in building tissue.
8. You need to take a pharmaceutical grade multivitamin and mineral supplement*. Even if we eat all the requirements above, we still do not reach the upper limits of nutrients that are necessary for optimal injury repair or to help prevent chronic degenerative disease. Everyone should be taking a multivitamin supplement as early as 13 months old.

Best of luck to a speedy recovery,
Dawn Weatherwax, ATL, RD/LD, CSCS

*To find out what supplement products we highly recommend please call 513-290-576 or visit our website, unfortunately not all supplements are the same. Some product lines can hinder wound healing instead of aiding the process.

Help prevent cataracts

The carotenoids lutein and zeaxanthin have been shown to offer protection from age-related macular degeneration, a disease of the eye that can lead to blindness. New research now reveals that these nutrients may also help prevent cataracts.

In a recent study reported in the December 2004 issue of the Journal of Nutrition, human eye cells were treated with several concentrations of lutein, zeaxanthin or vitamin E and exposed to ten seconds of ultraviolet-beta radiation (UVB). UVB radiation is a wavelength of sunlight that is believed to be responsible for cataract formation. Pretreatment of the eye cells with lutein and zeaxanthin inhibited markers of UVB damage by 50-60%. Although vitamin E had a protective effect in this study, lutein and zeaxanthin were nearly ten times more powerful.

Along with the many environmental, lifestyle and genetic risk factors associated with cataracts, exposure to ultraviolet radiation from sunlight and oxidative stress appear to be a significant risk factor in cataract development. In addition to protective enzymes and compounds like vitamins C and E, it appears that low concentrations of lutein and zeaxanthin in the eye lens may help shield the eye from harmful effects of UVB radiation-reducing the risk of cataract development.

In order to increase your intake of carotenoids lutein and zeaxanthin, you should meet the daily requirement of 5-9 servings of vegetables and include a pharmaceutical grade multivitamin and mineral supplement to your diet. To read more about the supplement products we highly recommend, call 513-290-576 or visit our website.

A wonderful treat
without the sugar!

Seasonal Fruit Crisp
By Rita Heikenfield
Serves 6

• 4 cups tart baking apples, unpeeled, sliced
•1/3 cup raisins

• 1/2 cup whole wheat pastry flour
• 2/3 cup packed sugar free brown sugar substitute
• 1/2 t ground cinnamon
• 1/8 t salt
• 3 Tbsp butter substitute or margarine substitute, cut into pieces
• 1/2 cup low-fat granola

Combine fruit and raisins in 1 1/2 quart casserole.

In small bowl, combine flour, brown sugar substitute, cinnamon, and salt.  Cut in margarine substitute until pieces resemble coarse crumbs.  Add granola and toss.

Sprinkle topping over fruit.  Bake at 375°F until browned and bubbly, about 30 minutes.


Get your year started off on the right healthy track!

Print this coupon to receive 1/2 off your next Bod Pod

$30.00 value. Must be use by Jan 31st, 2005.


At SN2Go we strive to provide the best sports nutrition information available. Currently we have provided the United States Tennis Association with Q&A. Take a look!

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