What you eat can affect your joints…

16 04 2010

Maintaining and regenerating cartilage and synovial (joint) fluid helps to avoid frictional damage to your joints.

Adequate daily intake of protein and water can be essential to maintain good levels of synovial fluid.
1. For protein, get at least 0.5 gram per pound of body weight.
2. For water, get at least 0.5 ounces per pound of body weight.

Omega-3 Fatty Acids can help joints by reducing inflammation.
Good sources are:
Salmon, Tuna, Sardines, Fish Oil, Walnuts, Canola Oil, & Flaxseed.

Both vitamin D and vitamin C are important as well.
1. Eat a fruit or vegetable with every meal or snack.
2. Take your multivitamin daily.
3. During the Fall & Winter, take your vitamin D supplement daily.

Weight  | Protein (g/day) | Water (oz/day)
130 lbs  | 65—104 grams   | ≥ 65 ounces
160 lbs  | 80—128 grams   | ≥ 80 ounces
180 lbs  | 90—144 grams   | ≥ 90 ounces
200 lbs  | 100—160 grams | ≥ 100 ounces
220 lbs  | 110—176 grams | ≥ 110 ounces
250 lbs  | 125—200 grans  | ≥ 125 ounces
300 lbs  | 150—240 grams | ≥ 150 ounces

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.

Advertisements

Actions

Information

One response

16 04 2010
Janet Torriero

Great article. Really informative. I really enjoy and benefit from your nutritional advice.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s




%d bloggers like this: