Athletes don't always feel like having "real" food immediately after a hard practice, lifting session, or game ... but what an athlete consumes that first 30-60 minutes post-activity is critical in determining how quickly their bodies recover.  Smoothies are an excellent option to "real food" during this "golden window of recovery". Check out the "Smoothies For Athletes" recipe manual for lots of fun and flavorful recovery options!

Dealing With Muscle Cramping

If you've played sports, you almost certainly have experienced a muscle cramp before ... that sudden, unexpected tightening of the muscle fibers within one or more muscles.  It can be very painful and debilitating.  Muscle cramps aren't usually harmful, though if severe enough can cause actual muscle strains.  

The most common causes of muscle cramps during sports activity & intense exercise include:

• Insufficient mineral intake (potassium, magnesium, calcium)

• Inadequate blood flow to the muscle

• Insufficient hydration before, during, and after activity

The following recommendations will help minimize the athlete's risk of cramping during practices and games:

Adequate mineral intake: male athletes should attempt to consume the following levels of minerals that directly impact muscle functioning:

(Special note: You can get a 3-in-1 mineral supplement in the Vitamin aisle of most grocery stores that combines magnesium, calcium, and zinc in a single tablet)

• 500 mg Magnesium daily

• 750 mg Magnesium on game days

• 20-35 mg Zinc (helps body absorb magnesium & calcium)

• 1200 mg Calcium

Food sources of Magnesium:

• Green leafy veggies

• Legumes

• Nuts & seeds

• Whole grains

• Breakfast cereals

Food sources of Zinc:

• Meat

• Fish & seafood

• Eggs

• Dairy products

Food sources of Calcium:

• Dairy products

• Soy-based versions of dairy products

• Dark leafy greens

• Almonds & seeds

• Beans & lentils

• Figs

• Whey protein powder

Food sources of Potassium:

• Bananas, oranges, cantaloupe, honeydew, apricots, dried fruit

• Cooked spinach and broccoli

• Potatoes & sweet potatoes

• Mushrooms

• Peas

• Cucumbers