Skip to main content

Todays Trending Topic ♛

Exercise Reduces Symptoms from Fibromyalgia | Central Chiropractor

Fibromyalgia is a mysterious disorder that has been misunderstood for many years, however, there are lots of treatment options available to relieve its symptoms. When it comes to fibromyalgia, exercise can be beneficial to relieve it.

How does exercise help fibromyalgia?
Exercise will be an essential part of fibromyalgia therapy, although your chronic pain and fatigue may make exercising seem excruciating. Physical activity reduces symptoms such as fatigue, depression, and can even help you sleep better. Exercise can be a fundamental part of managing your symptoms.

Exercise for Fibromyalgia
Getting regular physical activity 30 minutes per day, helps reduce perceptions of pain in people with fibromyalgia, according to a 2010 study published in Arthritis Research & Therapy. The signs of fibromyalgia may make exercising a challenge, although exercise is a commonly prescribed treatment for chronic pain.

During a research study, the research team separated 84 minimally active patients…

Balancing the Body: Post-Workout Nutrition



Any fitness enthusiast will tell you that what you eat and drink before, during and after a workout plays a key role in how your body performs, recovers and prepares for the next bout of exercise. And whether you’re hitting it hard in the gym, making an effort to add miles to your weekly run, or taking your bike on a long-distance tour, paying attention to when you feed and hydrate your body can be just as important as the workout itself.

The Importance of Post-Workout Nutrition

Post-workout nutrition has three specific purposes: replenish glycogen, decrease protein breakdown and increase protein synthesis. If done correctly, a good post-workout nutrition protocol can help improve recovery, lead to less muscle soreness, increase the body’s ability to build muscle and improve immune function.

If you’ve been around the fitness industry for any length to time, you’re bound to have heard people talking about the “window of opportunity.” What they are referring to is a “window” of time, when your muscles are primed and ready to accept nutrients that stimulate muscle repair, muscle growth, and muscle strength. Sounds serious, right? Well, it really does matter, especially if you want to recover and be ready for your next bout of exercise.

According to Cynthia Sass, RD, CSSD, sports nutritionist and author of Slim Down Now: Shed Pounds and Inches With Pulses-The New Superfood, “Exercise puts stress on your muscles, joints, and bones, and your body uses up nutrients during workouts; so post-workout foods help to put back what you’ve lost, and provide the raw materials needed for repair and healing,” she says. “In fact, it’s the recovery from exercise that really allows you to see results in terms of building strength, endurance, and lean muscle tissue,” adds Sass.

Not recovering properly can leave you weaker as you go into your next workout and up your risk of injury. The minute you end your workout, this window opens. And while the research is varied, some experts say it’s the first 30 minutes that are the most critical, while others claim this window can last up to two hours post-workout. It is during this time that feeding your body the proper nutrients, will help it recover and grow.

What is Post-Workout Nutrition?

Experts recommend that as soon as possible post workout, get carbs and protein into your body. “Ideally, you want to have a recovery meal, snack, or beverage within one hour of the end of the workout,” says Sass. “That’s when your body is primed to use the raw materials from food for repair and healing,” she adds.

Focus on quality carbohydrates to refuel your glycogen stores in preparation for your next workout while taking in protein to help repair and rebuild your muscles. As far as what to eat based on the activity performed, Sass says that different nutrients are not needed for different workouts, rather, different amounts (depending on the length and intensity of the workout) is what matters. “Longer, more intense workouts put more wear and tear on the body, so it makes sense that larger portions are needed to support recovery compared to shorter, less intense training,” she explains.

Sass also says how much you eat after a workout depends on a lot of factors such as: gender, age, height, the length, and intensity of the workout. “But in general, it’s important for more intense workouts to include vegetables, lean protein, good fat, healthy carbs, and natural seasonings, like fresh or dried herbs and spices,” she explains.

And while the options for post-workout meals is endless, Sass has a few favorites she recommends to clients. For people who need a “meal on the go,” a smoothie made with kale, pea protein powder, avocado, fruit, and fresh ginger root, is a great option. And if you’re in the mood for something warm, Sass loves making a stir-fry made with a variety of veggies, organic chicken, sliced almonds, citrus fruit, black rice, ginger, garlic, and chili pepper. But if cold and crisp is what you’re craving, you might want to try a garden salad topped with salmon, avocado, extra virgin olive-oil based vinaigrette made with balsamic and herbs, and white beans, lentils, or chickpeas.

The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .

Additional Topics: Chiropractic and Athletic Performance

Chiropractic care is a popular, alternative treatment option which focuses on the diagnosis, treatment and prevention of injuries and/or conditions associated to the musculoskeletal and nervous system, primarily the spine. Many athletes, and civilians alike, seek chiropractic care to restore their natural health and wellness, however, chiropractic has been demonstrated to benefit athletes by increasing their athletic performance.

blog picture of cartoon paperboy big news


TRENDING TOPIC: EXTRA EXTRA: New PUSH 24/7®️ Fitness Center




Popular posts from this blog

Pain in the Quadratus Lumborum Muscle

A majority of the population have at some point experienced low back pain in their lifetimes. Although low back pain is recognized to result from numerous conditions or injuries on the lumbar spine, muscle strains such as a quadratus lumborum muscle strain, are believed to be a leading cause for the recognizable symptoms of pain and discomfort.
The quadratus lumborum muscle is a sizable muscle in the shape of a triangle, located deep on each respective side of the lower back. The role of the wide muscular tissue is to grant mobility to the lumbar spine in sequence for the torso to move laterally from side to side as well as extend and stabilize the lower spine to improve posture. When this muscle is strained or pulled, the symptoms can restrict movement on the lower back and since the muscular tissue is so extensive, recovery from this type of injury usually requires more time and patience to fully heal.


Quadratus Lumborum Syndrome V.S. Facet Joint Syndrome
When symptoms of back pa…

Achilles Tendon Injury

Achilles tendonitis is a medical term used to describe a condition resulting in irritation of the large tendon, the Achilles tendon. Found in the back of the ankle, this condition is recognized as a common cause for injury among athletes. Excessive use of the Achilles tendon results in inflammation together with swelling and pain.
The development of Achilles tendonitis can be associated with two important factors, most frequently among athletes, which are, lack of flexibility and over-pronation. With age, the tendons will begin to lose flexibility, just the same as other tissues in the body. This change causes the tendons to become more rigid and more vulnerable to injury. For some people, the ankle may roll too far downward and inward with each step they take. This is called over-pronation, which places more stress on the tendons and ligaments of the foot, contributing to injury if not corrected.
Achilles tendonitis may also develop from other factors. An increase in an athlete’s …

5 Common Causes for Shoulder Pain

The shoulders are the most mobile joints in the human body. Because the ball of the humerus is designed to be larger than the shoulder socket that holds it, the shoulders need to be supported by muscles, tendons, and ligaments to secure them in a stable or natural position. Since the shoulder can be unstable, it is often a site for many common complications. Below are 5 common causes of shoulder pain and their associated symptoms.
Rotator Cuff Tear
Rotator cuff tears within the shoulder are a very common type of shoulder injury. The rotator cuff consists of a set of four muscles: the supraspinatus, the infraspinatus, the subscapularis, and the teres minor. All of these muscles are attached to the bones of the shoulders by tendons, which purspose is to support, stabilize, and grant the arm movement to move up, down and rotate. The rotator cuff ensures that the arm remains in the shoulder socket. Damage or injury from an accident or gradual wear and tear can result in inflammation to t…

Today's Chiropractic

Location Near You

Community: Google+ Followers 10K+