welcome to the art of prevention and today is our first solo episode meaning you're just going to be listening to my voice I'm Dr Nick I'm a chiropractor and I specialize in sports medicine and the treatment and hopefully prevention of sporting injuries and today we're going to be talking about why we get injured and some of the factors associated with injury now one would assume that these factors are black and white if you have this biomechanical thing then you're going to have this outcome bu
t the reasons that we get injured it's a much more gray and muddied water then one would assume many of these variables interrelate with one another and many of these variables are contextual so maybe those biomechanical factors only come to roost in the context of some of the variables that we're going to be talking about today now these variables that we're going to be talking about are nuanced and there is a lot of depth to many of the topics we'll be discussing today and today we'll go about
an inch deep and a mile wide with many of the topics that we discuss some of the main topics that we will discuss today are sleep nutrition and training load and like I said we won't be able to cover these in depth because we're talking about all of these topics now later on in subsequent episodes we will do a deeper dive into each one of these topics individually but today we can talk about an overview about some of the factors that are associated with musculoskeletal injury and an end injury
to other systems of the body thank you we're going to begin by talking about sleep so I know everybody really wants to get into oh let's talk about Footwear or let's talk about biomechanics but really one of the biggest associative factors is sleep and then our next topic which is nutrition and then we'll talk a little bit about load and training volume so sleep is one of the most important physiological activities that we as mammals do and indeed all mammals sleep across the entire Animal Kingd
om now the way in which we sleep can differ from some other animals but one thing that does separate us humans from other animals is that we actually sleep quite a bit and there are a couple of different phases of sleep there's REM sleep there's non-rem sleep there's light non-rem sleep and deep non-rim sleep which we'll get into in subsequent podcasts but today we're going to be talking about the real issue that our society seems to have with sleep I know sleep is much more come back into Vogue
recently with a lot of really great content on sleep but still when we look at the research and data on sleep and how we are sleeping as a species if you will we're really not doing a very good job now overall in general adult human beings need between seven and nine hours of sleep per night and that's seven to nine hours of uninterrupted sleep now when we look at the teenage population these are going to be adolescents people from 13 to 19 or 20 years of age these individuals actually need mor
e sleep so these individuals need between eight and ten hours of sleep per day and indeed these are many of the sporting populations that we see have Disturbed sleep or abnormal sleep and pathological sleep patterns in fact if you look at the data on Collegiate athletes and young athletes what we see is that between 50 percent and 75 percent of these athletes have abnormal or interrupted sleep and up to 25 percent of these athletes actually have pathological sleep sleep that is interrupted and d
efinitively abnormal so if you're our coach looking out at your athletes just know that between one half and 3 4 orders of those athletes are getting interrupted sleep in the least and one quarter of those athletes are going to have abnormal and pathological sleep that's going to have a significant effect not only on their performance but also some of the stuff that we came here today for which is their susceptibility for injury and indeed when athletes don't get enough sleep if they have interr
upted or abnormal sleep they are 1.7 times more likely to sustain a musculoskeletal injury so these are the things that really sideline us but underneath the just tip of the iceberg which is musculoskeletal injury we also have injury to end effects on all of the domains of human physiology and performance so interrupted sleep is going to affect kids in their academic performance and so it's going to affect us all cognitively it's going to affect us in our mood so we're going to have mood disturb
ances increased rates of depression and anxiety and irritability we which is a fairly obvious one if you've ever gotten the poor night's sleep you can recognize and reflect that you're probably a little bit more irritable that next day it also has significant effects on our hormonal balances as well as glucose regulation so our susceptibility for things like diabetes our susceptibility for pre-diabetes or glucose dysregulation is also going to go up with chronic poor sleep also hormonal regulati
on for things like human growth hormone human growth hormone has a huge Spike around midnight to 2 A.M so if you have an athlete that's trying to recover from about a physical activity they're not getting one of the blasts of human growth hormone which is one of the big factors that helps us grow and repair tissues after about of exercise so all domains of human physiology and functioning are going to be affected by poor sleep and we've already established that athletes in large by and large hav
e poor sleep so some of the things that we can do is we can begin to try and improve sleep now there are a couple of things that we can do in order to try and improve sleep and some tools that we have here can be effective in improving both the duration of sleep so trying to get that you know between seven to ten hours per night depending on your age classification but also can help improve the quality of sleep or the benefit of the sleep that we are getting so some of the tools that you can uti
lize include avoiding psychogenic substances so substances that affect your psychological system your alertness and awareness and the hours preceding sleep the biggest one would be caffeine so caffeine works by blocking adenosine receptors adenosine is basically you could boil it down to the tired molecule as adenosine builds up in our central nervous system our levels of fatigue also go up so it's a signal and a marker for us to let ourselves know that we are actually getting tired and what caf
feine does is it competes for receptors for adenosine so we have adenosine molecules floating around and circulating within our central nervous system and they bind to these specific receptors for adenosine when we ingest caffeine in any form whether that be coffee caffeinated soda caffeinated tea or energy drinks we now have caffeine molecules and these caffeine molecules compete for The receptors for adenosine so the amount of adenosine that we have is the same whether we drink caffeine or not
the amount that's being taken up by The receptors is what changes which is why many individuals will feel and experience a Fallout in the middle of the day as the amount of caffeine that we have diminishes so the half-life of caffeine is a couple of hours so it takes us between four to six hours depending on the individual to get rid of half of the caffeine that's circulating in your central nervous system and in your body and bloodstream so this is why many individuals will drink their early m
orning cup of coffee and then they'll experience this post lunch lull now this post lunch is fairly natural it's supposed to help us with digesting food after lunch Etc and this is actually a prime opportunity for the next tool that we're going to talk about which is naps so we can utilize naps in order to one increase the total duration of time that we're sleeping and we can get out some of that free-floating adenosine and we can increase alertness and indeed increase performance especially if
we need to perform or train later on in the afternoon or evening so midday naps can be beneficial for many reasons now if you're someone who has difficulty with initiating sleep I.E you'll lay down in bed and you're laying there for an hour two hours before you're able to go to sleep naps may not be beneficial for you so like I said there's a lot of nuances Within These topics that we'll explore in later podcasts but if you're someone who has trouble falling asleep a midday nap may actually make
it more difficult for you to fall asleep in the evening so naps actually should be avoided now a couple of other psychogenic substances that are typically utilized in individuals are stimulants so we talked about caffeine but many of the stimulants in pre-workouts and things like that also can keep us up at night whether that be taurine guararana Etc so it'd be beneficial to avoid these substances late in the afternoon or evening especially like a you know an evening soft drink that has caffein
e definitely needs to be avoided if we want to have proper sleep in the evening another common substance that many people will ingest in the evenings but can have a fairly large effect in our sleep and the quality of our sleep is alcohol so alcohol is a suppressive psychogenic substance so it will suppress our central nervous system and sleep onset may actually be improved with alcohol consumption so some people say oh well alcohol helps me fall asleep however some of the different quality assoc
iated with sleep especially our REM sleep actually begins to decline as alcohol consumption goes up especially if you're someone that's under under the age of 21 or if you're competing in the NCAA alcohol is obviously not encouraged and you should not be ingesting alcohol if you are under the age of 21 because that is illegal so definitely don't want to be breaking any laws with your consumption of psychogenic substances but if we do look at alcohol High rates of alcohol consumption are going to
significantly affect the quality and the duration in the end of sleep some other tools and things to avoid include screen time near bed so screens emit this blue light and this blue light is also emitted by the Sun and other light sources and what blue light does is it's a signal to our central nervous system that we need to be awake at this time so previously when our central nervous system and our sleep wake Cycles were developing we never had access to screens we only had access to Sun as a
source of light and maybe like a campfire but the sun emits this blue light and it tells us it tells a specific region of our brain called the pineal gland to now stop producing this substance called melatonin many of us recognize melatonin as a supplement that you can take in order to help us feel drowsy and go to sleep but we actually naturally produce melatonin out of the pineal gland so blue light from screens is taken up in a region of our brain called the suprachiasmatic nucleus and what t
his does is it signals our pineal gland to stop and halt the production of melatonin then when we see the sun go down in the evening what that does is it stimulates the pineal gland to now up regulate the production of melatonin so this will be freely circulating within our central nervous system and our bloodstream what this does is it makes us feel drowsy and it makes us feel more relaxed and it decreases our alertness and awareness and awakeness if you will and this helps us with the onset of
sleep however if we're taking our portable sunlight device AKA our screens tablets phones Etc to our bedroom with us then we are constantly stimulating or constantly down regulating the production of melatonin so then individuals will exogenously take melatonin I.E in a pill form in order to fall asleep and this is just not the most beneficial way to fall asleep and taking melatonin the sleep after taking exogenism of melatonin is lower quality than a more natural deep sleep so screen time befo
re bed within an hour to two hours before bed is definitely a no-go if you really want to increase your performance as a result of getting better sleep now if we get better sleep are there performance benefits and indeed many Studies have looked at Chronic increases in the duration of sleep so looking at going to the far end of that spectrum of that seven to nine hours or eight to ten hours for a teenage athlete or a Collegiate athlete and what they found is that increasing sleep Beyond eight ho
urs in athletic populations can improve shooting accuracy as well as serving accuracy in basketball players and tennis players respectively and even short-term improvements in sleep can also be beneficial for endurance cyclists so if you're a skillsport athlete or an endurance athlete in these scenarios improving your sleep and getting better sleep at the high end of that range of normal sleep is going to be very beneficial not only as far as decreasing your susceptibility for injury but also an
improvement of your performance and all of those domains that we talked about as far as hormonal regulation glucose regulation bone growth regular metabolism Etc are also going to be benefited by getting really good sleep now travel and things like that as well as over training and overreaching in sporting populations can decrease our ability to get a good night quality sleep so really want you to try out these tools however if you're trying out these tools and you're still having difficulty wi
th sleep then it's always going to be beneficial to consult a sleep specialist so a medical professional who has done fellowships and has done other types of training in order to really know the nuances associated with sleep and able to read and analyze your sleep patterns to see what things you need to do in order to get better sleep so always consult a licensed and properly trained Medical Professional if you're having really disturbing pathological sleep the next topic that I'd like to talk a
bout is nutrition so nutrition is obviously important because this is basically what we are using in order to create the tissues of our body today we're going to go about an inch deeper to mile wide talking about nutrition we're going to be talking about some of the very important macronutrients associated with nutrition as well as a light touch on some of the micronutrients associated with proper nutrition now when nutrition is Rife with all of these extremist views one side versus the other ho
wever today we're going to take a middle of the road pathway and we're going to be citing information from the American College of sports medicine so the American College of sports medicine in 2016 came out with a position statement about nutrition and proper nutritional intakes that are going to be very beneficial for performance and decreasing susceptibility to injury and susceptibility for injury is very much swayed by the amount of energy that we have which is a direct manifestation from the
nutrition that we're in taking so if we look at a lot of the injury literature what we would very consistently find is a significant relationship between low what we would say energy availability and the susceptibility for injury so whether we're looking at basketball players endurance athletes strength athletes gymnasts Etc if we look across the spectrum of sports then what we find is that low energy availability is associated with a higher increase in risk for musculoskeletal injury however t
his does not only manifest in the musculoskeletal system it doesn't just manifest in our muscles tendons ligaments bones but again just like when we talked about the other important variable that we were talking about today I.E sleep poor nutrition affects all domains of human physiology and functioning and we very clearly see this when we look at a couple of different disordered eating patterns now when we talk about disordered eating this podcast is not going to be the only source that you nee
d to employ in order to come back from a disordered eating pattern now many athletes especially endurance athletes and athletes with a component of Aesthetics are much more susceptible for disordered eating and much more deceptive susceptible for different disorders such as red s which stands for relative energy deficiency syndrome and what was previously known as the female athlete Triad so previously we looked more at the disordered eating patterns among females and their effects on their horm
ones their physiology and different mood and psychological disturbances and this was very easy to see mostly because of the loss of menstruation or the decrease in the frequency of menstruation and that's why we called it the female athlete Triad we called it a female athlete tribe which was characterized by a decreased Administration which would be oligominorrhea or a loss of menstruation which would be amenorrhea it was very easy to see and very easy to measure now through further studies in m
ale populations as well we see that there are also hormonal imbalances with long-term decreases in energy availability thus we've changed the label from the female athlete Triad to Red s because males also will have these hormonal imbalances in association with chronic low energy availability so it is good that we've changed the label and now we can Encompass all athletes that are susceptible to Red s or that relative energy deficiency syndrome now this doesn't only affect our hormonal systems b
ut also it affects significantly our metabolism and our ability to repair tissues after bouts of exercise so in order to have proper recovery and synthesis of new proteins which would be new connective tissues we have to have the energy available to do so now there are a couple of different substrates that we utilize for energy the main substrates that we use for energy specifically include carbohydrates and fats those are two of the big macronutrients now we also need to have some of the buildi
ng blocks for those connective tissues I.E proteins and amino acids so that makes number three of our macronutrient composition that we should be intaking daily and the fourth macronutrient if we were to say there are four most people say that there are three however the fourth would be adequate hydration and hydration is composed of two different components number one would be water consumption and number two would be electrolyte consumption now we're going to Grace all these topics today and g
ive you some good ranges of values that are associated with proper performance and benefiting you in such a way that you don't have low energy availability the first one that we're going to talk about are carbohydrates and carbohydrates have really gotten a bad rap recently um and probably because our carbohydrate culture in some sports is probably a little bit overzealous but carbohydrates are indeed our main substrate of energy for exercise and performance so whether we're talking about the Ae
robic System the main substrate that we're breaking down for energy in order to produce ATP the two substrates needed are glucose and oxygen then if we look at really short-term bouts of exercise such as a 400 meter sprint or something like that this would be the anaerobic system and here yet again we are utilizing a process called glycolysis to break down glucose and use it for energy and indeed our central nervous system works solely on glucose as a substrate for energy now we can get into arg
uments and down these rabbit holes of oh what about the ketogenic diet what about high fat and low carbohydrate diet where you may explore these topics in the future however right now it's important to recognize that the middle of the road path is probably going to be the best fit for all of us and when we look at some of the studies there haven't yet been studies that show an association or performance benefits associated with high fat and low carbohydrate diets in athletes so there are potenti
ally some studies that show some benefits in Petri dishes and things like that or we can change metabolic markers associated with performance but when we look at performance gains there haven't been substantial literature to support high fat and low carbohydrate diet now if that works for you then that's great however we need to give out really good general advice today and we're going to begin with good general advice as far as carbohydrate intake now in general one should be taking in a range
of carbohydrates depending on the amount of exercise that they perform so the amount of exercise it has two different variables that are important to consider number one is the intensity of exercise and number two is the duration of exercise now a range that we can look at for carbohydrate composition and ingestion is from 3 grams to 10 grams per kilogram of body weight per day so if you're someone who had an hour-long low intensity practice and it's maybe a recovery day you may want to be on th
e lower end of that Spectrum around three grams per kilogram of body weight so for me I weigh about 60 kilos so that'd be 180 grams of carbohydrate in that day now back when I was an endurance Runner I may be doing multiple hours of straight up running and continuous running so that would put me in the category of Performing moderate to higher intensity exercise if I was doing something like a high intensity workout so I would need to increase my carbohydrate ingestion to between probably 8 and
10 grams of carbohydrate that the affects especially if I was doing accessory training thus my total amount of time would be around three to four hours of training in a day so naturally my energy consumption needs to be commensurate with the volume of exercise and the intensity of exercise so we need to consider these factors when we consider macronutrient ingestion now it's always going to be more beneficial to get all of our nutrients from whole food sources and not rely on supplementation how
ever with busy schedules and things like that can be difficult to get the required macronutrients necessary in order to kind of pay back the debt that we pay with significant energy expenditure from training and only in those scenarios should we consider supplemental forms of energy so if you're having trouble getting the amount of calories in per day then it's going to be important for you to potentially utilize supplements but always in conjunction with the primary source of nutrients which wo
uld be Whole Foods sources next we have the all-important building block of our connective tissues which is protein and especially when I was a runner back in the day I really didn't prioritize protein however it's important to know that across the spectrum of Athletics protein consumption and protein needs are going to be higher than a sedentary population of population that's not engaging in athletic Endeavors on a daily or weekly basis now in general athletes should shoot for a range between
1.2 and 2 grams of protein per kilogram of body weight so what that means is that if I weigh 60 kilograms then I need to shoot for at least 120 grams of protein and today where I'm performing very vigorous and very intense exercise so back when I was a runner I didn't prioritize my protein consumption but on those days where I was working out maybe three or four hours in a day doing a easy run in the morning and then a hard workout in the afternoon and then weightlifting after I needed to increa
se my protein consumption and then be consistent with my protein consumption throughout the week there are no rest days from protein consumption and in fact we need to stimulate muscle protein synthesis even on our recovery days and it may even be more important to make sure that we get adequate proteins consumption on our recovery days so that we can really up regulate muscle protein synthesis so that we can repair damaged muscle damaged muscle tissue so if we're a strength athlete we're trying
to build a hypertrophy our muscle tissue in this scenario definitely want to be on the higher end of the spectrum between 1.5 and 2.0 grams of protein per kilogram of body weight per day but the important fact that I want to make is that even if you're an endurance athlete you're going to want to shoot for upper ends of 1.2 to 2.0 grams of protein per kilogram of body weight in a day all of that muscle soreness that you're feeling some of that is associated with muscle damage muscle tearing fro
m your endurance exercise so obviously we need to repair muscle tissue and build it back up so that we can get back to performing at high levels especially if we look at the rates and susceptibility to injury one thing that is associated with susceptibility to injury is number one red ass so relative energy deficiency syndrome low energy availability but also muscle cross-sectional area now this isn't an indicator that we need to go into the gym and get huge as an endurance athlete and indeed we
'll talk about this more in subsequent episodes however we also need to recognize that it's very difficult to get muscle mass gains and hypertrophy when we're in endurance athletes and that's largely because of some of the competing hormonal and epigenetic factors associated with endurance exercise so especially when we have releases of pgc1 Alpha and things like that this actually down regulates our ability to produce mtor or begin the pathway for mtor which is the pathway for muscle hypertroph
y this is all just to say that increasing your protein consumption as an endurance athlete is definitely not going to be a bad thing and will actually benefit you performance wise and decrease your susceptibility to injury in the long run so whether we're strength or endurance athletes or power athletes or team sport or skill sport athletes we need to shoot for 1.2 to 2 grams of protein per kilogram of body weight per day try and get this all from Whole Foods sources that's going to be much easi
er to get this amount and level of macronutrient from things like meat fish eggs dairy Etc however studies from the literature now we'll dive into this in subsequent episodes have shown that if we have adequate amounts of protein in vegetarian sources in conjunction with other supplementations such as creatine then we can have the same muscle protein synthesis rates as omnivore counterparts they're people that eat meat so if you're vegetarian you just need to be at the higher end of that spectru
m of protein consumption daily and you may need to supplement with more often with protein supplements Etc the last or second to last macronutrient that we're going to be talking about is fat now fat is a substrate for energy storage and indeed we get more energy per gram of fat than we get from protein and carbohydrate sources so storage of fat and storage of Adipose this is storage of energy in our bodies and shouldn't necessarily be looked at as a bad thing and indeed fat is necessary for the
absorption of many vital nutrients and micronutrients that we'll be talking about next now the fat soluble vitamins so the vitamins that need fat in order to be absorbed include vitamin A vitamin D vitamin E and vitamin K so if you're doing a no fat diet and you're only doing carbohydrates and protein because you don't want to gain weight or something like that in that scenario you're going to not only be more deficient in energy stores but you are also going to be very susceptible to decreases
in the availability of vitamins a d e and K so fat is very important first to consume for energy as well as the absorption of those very important micronutrients and when our body fat percentage dips too low so in endurance athletes if it dips below two percent or one percent body fat this is actually not a beneficial thing this actually will decrease or alter our hormones and it will alter our ability to recover from injury or recover from bouts of exercise the next macronutrient that we need
to talk about is water all important for hydration and the normal factors associated with physical performance so in general we you know the general thing is you know 72 to 75 ounces of water per day another thing that you could look at is half of your body weight in pounds so if I weigh 160 pounds I need to shoot for 80 grams of water per day so those are important things to shoot for however if we're exercising in hot environments or exercising for prolonged periods of time then another way th
at we need to look at water consumption is replenishing water stores after a bout of exercise or of practice so one way in which we can measure the amount of water that we expend is take your body weight before the exercise and then take your body weight after the exercise and see what the difference is in those two scenarios when we have a significant difference there and you'll be surprised that the amount of water that you're able to sweat out and excrete during exercise as we thermoregulate
that's one of the reasons that we sweat so much is so that we can give away excess heat that's produced by our musculoskeletal system what we can lose is between two three five pounds of body weight so that is largely our water stores going and being excreted for thermoregulation and when we do this we need to replenish those water and electrolyte stores by 100 to 150 percent so if I lose five pounds during a really really intense long run or a long workout then I'm going to need to intake up to
five even maybe up to six pounds of water in order to adequately replenish my water stores now the hydration equation if you will is not only water consumption but also electrolyte consumption so when we're talking about electrolytes we're talking about salt magnesium potassium and other uh electrolytes so these are things that dissociate in water and they can conduct an electrical charge within water all these different things but what's most important is the these are very necessary component
s for normal functioning of our cells and muscle tissue and this is why individuals like endurance or Ultra endurance athletes can go into a race they'll be drinking water like crazy and then they still have the symptoms of dehydration and even other symptoms that are even you know quite nefarious just like severe dehydration so we need to make sure that we're also co-ingesting things like electrolytes as we are performing exercise especially if we are performing exercise in hot environments so
especially for in the summer or in warmer climates and environments now we also have a couple of very important micronutrients that we'll be talking about now we talked about some of the fat soluble vitamins and all of these play important roles in the normal functioning of our physiology some of the most important micronutrients include vitamin D this allows us to absorb calcium in our intestines and it is produced in our skin as a result of exposure to UV radiation Etc so vitamin D is very imp
ortant we can get it from that UV radiation that I talked about a second ago and we can also get it through dietary supplementation but many foods such as meat fish Dairy eggs also have very high amounts of vitamin D so if you're someone who's vegetarian and may be beneficial to supplement vitamin D however it's important to get vitamin D levels checked before engaging in super high levels of supplementation so then we can take out some of the guesswork associated with nutrition and nutritional
interventions some other important vitamins include are B vitamins so B vitamins 1 through 12 very important for energy production and these are indeed important cofactors for creation of energy and ATP in our tissues next we have iron iron is an especially important component for carrying oxygen within our red blood cells endurance athletes are especially susceptible to deficiencies in Iron however it is important to again get a blood test looking at not only your iron levels but also your ferr
itin levels which is a storage form of iron when we're thinking about iron supplementation iron is not something that you want to guess and check along with nutritional interventions because iron can also be toxic in high levels and indeed the symptoms associated with too much iron are the same as the symptoms associated with too little iron so if you're very much concerned about your iron levels it's important to get blood tests and to get the right blood tests vitamin C is also a very importan
t micronutrient for connective tissue formation so if we think to the Pathology associated with too little vitamin C the pathology is actually scurvy and scurvy if we think about a scurvy pirate what do the what are some of the physical characteristics of scurvy Pirates one their hair is falling out their skin doesn't heal very well their teeth fall out Etc so vitamin C is very important and indeed is a part of the algorithm necessary for connected tissues to form and if we don't have necessary
formation of connective tissues then we'll actually end up looking funnily enough not really funnily enough but pathologically enough like a scurvy pirate and vitamin C is also necessary for the absorption of iron so vitamin C very necessary again we want to get vitamin C and all these other vitamins and nutrients through whole food sources primarily and then potentially utilize uh supplemental sources as a backdrop of protection for us now next is training load and training volume now uh I thin
k there is a lot a ton of nuance associated with training load and increasing our susceptibility to injury one of the PHD researchers for injury prevention Tim gavit is famously quoted I'll probably misquote it here as saying it's not the load that breaks us down but it's the load that we're not prepared for so really it's not necessarily the overall load that we're experiencing but are we prepared for the loads that we are experiencing and it's important to note that load is not relegated to th
e domain of physical activity and physical performance we're looking at the load of the human being across all domains of our human being so the load that we experience is associated with you know if we're a runner or a weightlifting athlete then it might be our mileage and intensity or the amount of Weights that we lift but stress and factors such as poor sleep poor energy availability also have significant significant effects on the amount of load that we're able to take in and not be injured
so when we're looking at load we want to start small and then build our way up so we want to start small with loads and then we want to in a stepwise fashion I.E with a trained and licensed coach and professional build up our tolerance to loads and we want to adapt to those loads one of the most basic exercise physiology principles is the said principle the specific adaptation to imposed demands so just because you are able to take a lot of load in one area of Fitness let's say you're a runner o
r a weightlifter this doesn't necessarily mean that there's significant amounts of crossover to other domains of exercise and fitness which is one of the reasons why if you develop a new training program or if you go and do some other form of exercise you might feel a lot more delayed onset muscle soreness and different factors and fatigue associated with increases in load so if you're a runner and then you go play a couple of games of tennis you're not able to exercise your specific adaptation
to your imposed demands because we have new demands and indeed when we increase load associated with training or with different exercise protocols we also need to increase the available amounts of energy that we have so we need to increase our protein consumption to higher aspects of that range that we talked about earlier so we need to be closer to 2.0 grams per kilogram of body weight and we also need to increase carbohydrate ingestion as well because we're going to be extending more energy be
cause we are less efficient in that new training protocol or that new exercise and of course we also need to increase the amount of sleep that we're getting so that we can recover appropriately from this new exercise protocol now when I say that injury susceptibility is contextual I mean that all of these variables that we discussed interrelate and have effects on one another so perhaps it's not necessarily that load or that new load that breaks you down but it's that load in conjunction with lo
w energy availability it's that load in conjunction with poor Sleep Quality over a period of weeks or months that really breaks down our tissues chronically to the point where we are now very much susceptible to a musculoskeletal injury so we need to consider all of these lifestyle factors when we are looking at trying to prevent musculoskeletal injuries and injuries across the entire domain of being a human being so psychological injuries increases in anxiety and depression other injuries such
as irritability Etc injuries to our social relationships can also happen as a result of low energy availability low Sleep Quality and really even a musculoskeletal injury in general so I hope that you all enjoyed this debrief a little bit of an inch deep and Mild wide discussion on some of the factors associated with injury and I hope that this keeps you injury free in your physical endeavors this program is for informational purposes only and is not intended to be a substitute for professional
medical advice diagnosis or treatment always seek the advice of your physician with any questions you may have regarding a medical condition always consult with your physician before starting any exercises or doing anything contained in this program always stop if you experience any pain discomfort or difficulties performing anything described in this program
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