HEAT ACCLIMATISATION AND PERFORMANCE
Athletes often face adverse weather conditions in their competitions. One of the most worrying factors for coaches and athletes is heat.
How can we keep healthy during isolation? There are a lot of small activities we can do in order to promote salutogenesis. For example, taking deep breaths, practising meditation, exercising, taking a nap, among others…
Apart from that, changing the temperature of the water when having a shower (from hot water to cold water for a few seconds) might also help, as well as alternating controlled fasting, laughing and being kind, empathetic and caring. Last but not least, following our nutritional and supplements routine.
The morning is a key moment for the day. Establish routines you think you can start and finish to keep healthy. For example, in order not to snack you can prepare an infusion or a cup of water with lemon or ginger to hydrate.
The intestine is known as “the second brain”, so it is important that you pay attention to it. Taking probiotics before eating might also be helpful.
Mindfulness can be helpful, even if you are a beginner. Applying this technique a few minutes a day can change our brain apart from improving our health and immunity. Taking deep breaths a few times, a day is also very helpful.
It is very important that you keep moving or doing exercise in the morning.
Sometimes, a simple act like making your bed is very important: when everything seems to be out of control, you need to have the feeling that you are in control of something. And you can make it by just doing your bed.
A way to improve your ability to control the situation is controlling what you eat. It is important to watch your health as it is a phase in which you don’t train as usual. Because of this, it is essential to keep a healthy diet and to control the caloric intake in order not to consume more than you expend.
If possible, it is recommended to split your training into the morning and the afternoon to try to activate your metabolism.
It is very important that fat mass doesn’t increase during these weeks. Therefore, you should control three fundamental aspects. First, food with a high content of saturated fats such as meat, fat, cold meat, fatty cheese, sauces, creams, pastries, processed food, etc.
The second aspect you should control is sugar. You can find it in refreshing drinks, juices, honey, cookies, jams, pastries… Last but not least, try to avoid snacking, instead, drink infusions, water with lemon and ginger, fruit, pickles, yoghurt, kefir, dried fruits and nuts…
Start with something that reminds you of this control of what you eat: drink water, lemon with ginger or a probiotic before eating in the morning.
As we said before, don’t let sugar embitter your life: sweets feed bacteria that are useless now besides increasing cortisol levels. Keep in mind that breakfast determines the quality of your diet.
You can space the time between meals and fast from 12 to 15 hours. This will improve your immunity and motivation.
Remember taking your usual supplements in the morning together with some immunonutrients, if prescribed, like zinc and vitamin C. Remember that food products like citrus, papaya, kiwi or pepper contain high levels of vitamin C. Legumes, dried fruits and nuts, seafood or seeds contain high levels of zinc.
And do not stop moving and adjust your meals to the time of the day: eat some brown rice, quinoa or potato or legume at noon or after exercising. At dinner, a portion of protein food (eggs, fish, tofu or white meat) with vegetables and plenty of plant-based food, always looking for nutritional quality and diversity.
Different actions can help you during the rest of the day. For example, you can make another jar of infusion with cinnamon, ginger, green tea… And drink it in between meals. You can also drink, before having lunch or dinner, organic home-made or bought vegetable stock with fish or chicken.
Another important action is making sure you have good levels of vitamin D. These days you can have 4,000 UI together with some of the meals. Try to avoid drinking alcohol, it isn’t good neither for your liver, nor your body’s defences, nor intestinal permeability.
You can boost nutritional quality by increasing the consumption of vegetable, local products, and eating two or three pieces of fruits a day.
You can also eat raw or cooked greens and vegetables for meals and dinner. Try to make sure you add some green, red, yellow or orange fruit or vegetable in your dish to colour it.
Eat legumes twice or three times a week and include dried fruits and nuts and seeds in your diet.
Finally, avoid processed food, and try to choose seasonal and proximity food.
FC Barcelona nutrition team
An article published in The Orthopaedic Journal of Sports Medicine —in which members of the club’s medical services participated— now suggests to consider the detailed structure of the area affected, and treating the extracellular matrix as an essential player in the prognosis of the injury.