Heat is a valuable aid in restoring blood flow, after the swelling has gone down. After a few days, alternate ice and heat and end with ice. The Runners Sourcebook Nutrition advice Protein is a vital component of any athlete's diet. The building blocks of proteins serve to maintain and build muscles, and are part of the oxygen-carrying component in red blood cells. While protein can also be burned as fuel, it is not the optimal fuel source for anyone, and especially not for athletes.
Much controversy surrounds protein needs among athletes.
The Sports, Cardiovascular and Wellness Nutritionists, a specialty practice group within the American Dietetic Association, recommends .55 - .64 grams of protein per pound of body weight. Even though this is about one and one-half times the amount recommended for a sedentary individual, most athletes will not have difficulty meeting this requirement. Choose low fat meats and dairy products to meet protein needs. These foods also supply other vital nutrients for muscle functioning such as zinc, calcium, B vitamins and iron. All Rights Reserved Siouxland Network.