By: Andrew Youck, Nutrition & Dietetics Graduate Student Now more than ever, the popularity of herbal supplements has grown primarily due to the push for utilizing “natural” substances to heal the body. One such supplement is turmeric and its extract, curcumin. Proponents of this supplement claim it will reduce inflammation, thus, alleviating symptoms of arthritis or other joint complications like injuries suffered during sport competition. This is all well and good, but where does the current research stand? Currently, there are two proposed benefits of turmeric supplementation. The first being joint pain relief and the second is enhanced recovery following exercise. Turmeric’s effect on reducing joint pain has some good research backing its effectiveness, but most, if not all, the studies are conducted with elderly populations who have diagnosed arthritis. One research team compared knee pain levels between two groups of people with arthritis, where one took turmeric, and one took ibuprofen every day for 4 weeks. After the trial period, they found that both groups decreased pain to the same degree and had better function (Kuptniratsaikul et al., 2014). This of course is great news, but can this result directly apply athletes? The short answer is no. This is due to factors such as arthritis patients having high levels of inflammation which are not typically found in athletes. Knowing this, it is difficult and nearly impossible to make the claim that an athlete with mild knee pain due to wear and tear from sport will benefit from this supplement at all, though this idea deserves much more research! Another area of interest is turmeric’s impact on recovery. To assess this, male long-distance runners were instructed to take the supplement for 29 days then run a half marathon. Following the race, it was found that those taking turmeric had less muscle damage and it was hypothesized that they would have better recovery. This study is the first of its kind and gives promising results to other potential uses for turmeric, especially in athletes. Though there are a couple reasons why this one study is not enough to make the claim that turmeric enhances recovery. First, researchers instructed the participants to eat their typical diet and follow their typical training schedule. This means that some could have been using other supplements or training more frequently than others. Both factors could influence the results more so than the supplementation with turmeric. A better design would be to give all participants the same meals and have them follow the same workouts. Second, this study has yet to be confirmed by further research. Before concrete claims can be made, multiple studies need to conclude with the same results. The anti-inflammatory effects of turmeric supplements are becoming more well documented, and some trials show that it can be beneficial at reducing arthritis induced knee pain as well as enhancing post-exercise recovery. At this time, advising athletes to take turmeric supplements cannot be done, but that does not mean there aren’t other ways to increase turmeric intake in a safe manor. For example, a golden milk latte is a great way to diversify the diet in an easy and non-intimidating way. Head over to the recipe tab to check it out! I recommend enjoying this warm drink just before bed to help you relax and get quality sleep which will increase performance far better than any supplement can. References Faria, F. R., Gomes, A. C., Antunes, A., Rezende, K. R., Pimentel, G. D., Oliveira, C. L. P., Antunes, B. M., Lira, F. S., Aoki, M. S., & Mota, J. F. (2020). Effects of turmeric extract supplementation on inflammation and muscle damage after a half-marathon race: a randomized, double-blind, placebo-controlled trial. European journal of applied physiology, 120(7), 1531–1540. https://doi.org/10.1007/s00421-020-04385-7 Kuptniratsaikul, V., Dajpratham, P., Taechaarpornkul, W., Buntragulpoontawee, M., Lukkanapichonchut, P., Chootip, C., Saengsuwan, J., Tantayakom, K., & Laongpech, S. (2014). Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study. Clinical interventions in aging, 9, 451–458. https://doi.org/10.2147/CIA.S58535
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Below are recommend items for athletes from Edley's Bar-B-Que and Foundry Public House. Any modification that may need to be made will be listed under the item. Happy eating! By: Erin O'Flaherty
By: Erin O'Flaherty
Above is a staple grocery list of foods to keep in your home. The items above can be used to create wonderful meals while remaining cost efficient. Replace apples, bananas, or frozen vegetables with any fruits or vegetables desired. Happy shopping! By: Erin O'Flaherty, Nutrition and Dietetics Graduate Student Time management can be difficult for the layperson, but for a student-athlete, it can be extra challenging. Finding time to shop, cook, and prepare healthy meals is challenging with a busy schedule of classes, homework, training, and competition. There are many tips and tricks for collegiate athletes to help manage their busy lives and ensure proper fueling and hydration. Try these time management tips to help you stay nourished and hydrated:
Life can be stressful with all the demands of being a student athlete but remembering to eat like a pro doesn’t have to be a burden. Use these simple tips to help you meet all your nutrient needs so you can be ready for training and competition in and out of the classroom. Additional Resources: crockpot-jamaican-jerk-chicken.html crock-pot-breakfast-casserole.html grocery-shopping-101.html how-your-fridge-and-freezer-could-save-you-hundreds-on-groceries.html Sources
By: Emma Brown, Nutrition Graduate Student Finding food and creating meals at SIUE just became a little harder. Due to COVID-19, and with fewer students residing and attending classes on campus, the university food and dining had to cut back services. Not to worry, the student athletes on campus can still find plenty of healthy food options at the Morris University Center (MUC) and around campus. You already know the athletic department provides student athletes with healthy snacks in the Vadalabene Nutrition Center, so let’s get started on your campus food exploration. You will learn how to navigate university dining services, create healthy meals at home or in residence halls, and find additional food assistance resources across campus.
You may have already noticed that dining services in the MUC has taken on a new landscape due to COVID-19. There are fewer tables for dine-in seating, as well as social distancing regulations to help reduce meal time gatherings. However, the real change that might impact you is unfortunately fewer available food options. So, when you are looking for food, the Grab n’ Go sections is where you can find fruit and vegetable cups, sandwiches, premade salads, muffins and other options. Chick-fil-a has re-opened and offers grilled chicken options, salads, and a fruit cups for healthy fueling. Entrees offers breakfast, lunch and dinner. This part of the MUC is always open and the menu changes to keep a variety of choices available. Eggs, bacon, sausage, biscuits and gravy are always offered at breakfast time. The Garden Patch offers fresh salads with a variety of different salad base options, like spinach or spring mix. The salad toppings range from bacon bits, ham, sunflower seeds, tomatoes and more fresh choices. Low fat dressings are also offered at this station. A gluten free station is available right next to Entrees. This section is not very large, but it does cater to the individuals that are sensitive to, or cannot have gluten. Boss Burgers offers breakfast as well as lunch and dinner. Customizable omelets are made fresh upon request during breakfast time. On the other side of campus, Freshens, which is located over in the Vadalabene Fitness Center, offers customizable smoothies, wraps, sandwiches, paninis, and many other fast, healthy options. The hours of operation are all subject to change depending on the status of COVID-19. This can make it hard to plan and be consistent with meals, however, remembering what food is always offered can alleviate some stress caused by food availability. Cooking in the residence hall is a challenge on its own, but once you learn a few tips it will come naturally. The website EatingWell, full website provided in references, provides some simple and healthy meal ideas and recipes that can be made in a dorm or at home. Overnight oats, English muffins with peanut butter and bananas, salads, Greek yogurt bark, and many other delicious options are available on this website. Creativity is always a helpful asset when it comes to making healthy meals and snacks. Even without COVID-19, 34%-59% of college students in the U.S. experience food insecurity. Student athletes are no exception to this saddening statistic. While most student athletes may have more access to food than other students, they still may not be have sufficient enough food to meet the high demand and volume of food needed for optimal sports performance. There is also the possibility that student athletes may have other friends on campus who are in dire need of food. Here at SIUE, the Cougar Cupboard Food Pantry is available to help support any, and all students in need. Please visit the Cougar Cupboard on the SIUE website for more information. I have listed multiple food sources as well as the food that they provide. I hope this information is helpful and makes finding, or even making, meals much easier on and off campus. References
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Contributing AuthorsSIUE Nutrition and Dietetics Graduate Students See More Helpful Nutrition Tips Here
April 2023
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