By Dr. Philip Goglia, WBC Nutrition Committee Chairman, offers another instalment of Boxing Nutrition this time on post-operative healing.
We are what we eat, as my good friend and colleague Dr. Philip Goglia says. Philip is a certified nutritionist. He has more than 30 years of experience helping and healing through nutrition.
The fact is, he has helped many of my patients during postoperative recovery with his peerless knowledge of performance nutrition. When Philip tells me about the role of food in the healing process, thats when I take out pencil and pad (yes, I still use a pencil) and scribble furiously.
If there are any nutrition secrets to healing, the big one is to lose fat and to keep it off. Naturally we dont need additional weight as we heal from surgery thats just plain common sense. But we dont starve ourselves either. Nor do we choose postoperative recovery as a great time to experiment with a fad diet.
Much of this nutrition strategy is covered well-before surgery. The best results come from patients who are as healthy and fit as possible. With that in mind, I pass along Philips 4 keys to fitness success:
1. Train like it matters like a full post-operative recovery.2. Fitness and physique is 80% kitchen and 20% gym.3. Drink water!4. Focus on performance; accomplish what you need to succeed.
Reaching your rep goals is important. But its the 80% kitchen that sometimes is a little daunting. When you think about your total food intake, then what you eat should be your single most important concern. And this is where Dr. Goglias keen professional advice is so very handy.
I asked one question: Whats your number one rule when it comes to nutrition? Philip came up with 10!
1. Avoid all foods that have multi-ingredients such as breads, muffins, bagels, pastries, cereal, et cetera. Basically, you want to stay away from any baked goods that include yeast, sugar, mold, and gluten (even if gluten is not a problem).
2. Avoid any diet foods or beverages that has the label Low or No Fat or Low or No Sugar. You dont need sweetening chemicals in your body. Frankly, nobody does.
3. This goes back to number 3 of the 4 Keys to Fitness Success Always hydrate your body. You should be drinking 1/2 oz to 1 oz of water per each pound you weigh every day no matter what.
4. While each persons metabolic body type is different, generally speaking a healthy diet includes high fat fish, carbohydrates (potatoes, rice, yams), organic poultry, fresh fruits and fresh vegetables.
5. Try to eliminate as much dairy from your diet as possible. A splash of milk in your coffee is okay though! And if youre very good, help yourself to one tall cappuccino at your favorite Starbucks (max, one per day).
6. Never rely on supplements over real food and exercise. No matter what anyone else may tell you, supplements wont fix a pizza or a skipped meal.
7. The biggest protein meal you eat should be at night. This is when your body has time to rest and repair your muscle tissue.
8. Looking for a great pre-work out snack? Eat raw nuts like 12 almonds with a piece of fruit. This will give you a great source of fat as an energy source. The sugar and fat combination will be extremely energizing and sustainable for a workout of 90 minutes or so.
9. Avoid sports drinks. Many of them are high in sodium and sugar. Some contain over-the-top amounts of caffeine, which will cause digestive discomfort. The type of energy you get from sports drinks is spikey at best and not sustainable. Youll crash as soon as the effect wears off.
10. Generally speaking NO protein bars. See note below.
Heres the note about protein bars.
When I asked Philip about what type of protein bars are best to eat, he just smiled. There is no such thing as a protein bar!He goes on. Does your protein bar taste like salmon, chicken or steak? Doubtful. It probably tastes like chocolate or cookies. And thats his big point.
More than likely, your favorite protein bar has more in common with a common candy bar. In most cases, its a package of sugar with fairy dusting of some kind of low grade protein in it. On this point, Philip (and now I) caution our patients about getting sucked into crafty marketing. If its not fish, poultry, steak, eggs or nuts, its not a source of protein. Period.
The only exception that Philip makes is that If you choose to use a pre-work out bar, then make sure it is one that clearly states that it is a 50/50 food: an even split between sugar and fat. This type of food can be used for sustainable workout energy. Some examples are Bonk Breaker bars which is Philips favorite choice and the choice of cyclists and other multi-sport athletes.
Lastly, the most important note of all is Philips reminder that portions are important and consistency is vital. Eat what your body needs to fulfill nutritional needs. Moreover, be consistent and keep up with the program.
To your greatness!
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Boxing Nutrition: Diets that help with post-operative healing - WBN - World Boxing News
