Welcome to Your Healing Team Podcast! In this episode, Emma Green, the Tennis Elbow Queen, dives deep into the critical role of nutrition in healing injuries like tennis elbow and other musculoskeletal conditions. If you're looking to optimize your recovery, this episode is packed with actionable tips and insights to help your body heal effectively and regain strength.
Key Topics Discussed:
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The Building Blocks of Healing:
- The essential role of protein in repairing soft tissues like muscles, ligaments, and tendons.
- Why your body needs adequate protein intake to avoid breaking down muscle for healing.
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Protein Sources and Recommendations:
- High-protein foods from both plant-based and animal-based sources.
- The benefits of a predominantly plant-based diet for overall health and healing.
- Protein guidelines: 1 gram of protein per pound of ideal body weight and 20-25 grams per meal.
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The Power of Collagen:
- How hydrolyzed collagen supports tendon repair.
- Timing matters: 10-15 grams of collagen 30-60 minutes before exercise for maximum benefit.
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Supplemental Support:
- The importance of a multivitamin with vitamins B, C, and D for tendon health.
- Staying hydrated and minimizing alcohol for better recovery outcomes.
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Timing Nutrition with Exercise:
- The science behind consuming protein 30-45 minutes after exercise to rebuild muscles.
- How pairing collagen with the right exercises enhances its effectiveness.
Resources Mentioned:
Takeaways for Optimal Healing:
- Include protein at every meal and snack throughout the day.
- Prioritize a plant-based diet while ensuring adequate protein intake.
- Add hydrolyzed collagen to your routine before exercise and protein after exercise.
- Supplement with vitamins B, C, and D, stay hydrated, and minimize alcohol.
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Let's fuel your healing journey together!
