Protein (Part 2)

protein, foods, greek, yogurt, cottage, cheese, eggs, steak, chicken, turkey, breast, tuna, peanut, butter, quinoa, mixed, nuts, edamame, green, peas, wheat, germ,

If you didn’t read Part 1, click here .

An egg is an excellent source of protein and its protein is so good that the egg is used as a basis of comparison to evaluate the protein quality of other foods. The egg has an arbitrary value of a « perfect » 100% :

FoodProtein rating
Eggs (whole)100
Fish70
Lean beef69
Cow’s milk60
Brown rice57
White rice56
Soybeans47
Whole-grain wheat44
Peanuts43
Dry beans34
White potatoes34

In the table, there is the value of whole eggs and it’s done on purpose. There is a fashion that consists only of eating the egg’s white because the yellow contains fat and cholesterol (which the egg’s white doesn’t have). The problem is that the egg’s yellow contains as much protein as the egg white and the majority of the vitamins and minerals of the egg.

In the table, you can see that rice, potatoes and beans give less usable protein than eggs and fish. It’s because that they have few essential amino acids. However, you can combine foods that have little useful protein so that the mix of all this gives you the amount of usable protein you need.

With this combination of feeds that have little usable protein, adding a complete protein food makes an excellent meal.

This combination of food with little usable protein is convenient because these are foods that are generally low in calories and fat, which is not the case for many complete protein foods. When you try to get as much muscle as possible with less fat, it helps a lot. You can also have fat-free protein with supplements.

In Part 1, I said that foods with little usable protein devoid of some essential amino acids, that’s why you have to have a special combination with food to make up for that lack. In « Diet for a small planet » by France Moore Lappe, the following combinations are recommended :

Grains plus Seeds

  • Breads with added seed meals
  • Breads with sesame or sunflower seed spread
  • Rice with sesame seeds

Grains plus Milk Products

  • Cereal with milk
  • Pasta with milk or cheese
  • Bread with milk or cheese

Grains plus legumes

  • Rice and beans
  • Wheat bread and baked beans
  • Corn soy or wheat-soy bread
  • Legume soup with bread

By remembering these food categories, you will be able to combine your foods to have the maximum protein available for use. You can also read a nutritional guide to know which of the 8 essential amino acids is missing in a food to be more precise, but with these food categories, it’s easier.

You just have to calculate the amount of protein you need per day, apply what you just read and reach your goals.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Throwing Injuries In Children

children baseball throwing injury Little Leaguer Youth Pitcher Elbow

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

In baseball, especially at the beginning of the season, there is an increase in elbow problems amoung young players. The most common elbow problem is the medial apophysitis named « Little Leaguer or Youth Pitcher Elbow ».

The elbow joint is composed of 3 bones : upper arm bone (humerus) and 2 bones in the forearms (radius and ulna). Muscles, ligaments and tendons keep the elbow joints together.

Little Leaguer Elbow

little leaguer Youth Pitcher Elbow humerus ulna radius medial apophysis epicondyle

This injury occurs when repetitive throwing creates an extremely strong pull on the tendons and ligaments of the elbow. The pain felt to prominence inside the elbow.

« Pitcher’s elbow » can become serious if the case gets worse. Repeated pull can tear ligaments and tendons of the bones. The tear can take tiny pieces of bone like when a plant takes piece of the soil when it uprooted. This can destabilize bone growth, which can create a deformity.

Symptoms

« Pitcher’s elbow » can cause pain in the elbow. If any of these symptoms occur, it’s recommended to stop the throws :

  • Elbow pain
  • Decreased movement amplitude
  • Locking or snagging in the elbow joint

Treatment

Elbow injuries by lanching movements can become complicated cases, if they’aren’t treated.

Non-surgical treatment

Younger children respond better to non-surgical treatment :

  • Stop throwing because continuing to do this can create major complications and may reduce a child’s ability to remain active in a throwing sport.
  • Use an ice bag to decrease swelling
  • If the pain continues after a few days of complete rest in the affected area or if the pain reoccurs when the throwing starts, stop the activity again until the child is treated.
  • Improve the technique of launched

Surgical treatment

Surgery is sometimes necessary for serious injuries, mainly for girls older than 12 years old and boys older than 14 years old.

Depending on the child’s injury, surgery may includes bone fragment removal, bone grafting or reattaching a ligament back to the bone.

Recovery time

The recovery time depends on the age of the athlete and the severity of the injury. If the injury detected early and the modification of the activity begins, there will be little time required for the athlete to start the sport again.

However, if the athlete continues to play despite the pain and other symptoms, it will take several months to heal the injury. Or it’s possible that the injury becomes permanent.

Prevent

The recommendation for a child to be safe is 15 for 8-10 years old, 100 for 11-12 years old and 125 for 13-14 years old. This involves training and competitions. To avoid pitching injury, young pitchers should play 3-4 inning each game.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Sudden Cardiac Death

sudden, cardiac, death, hearth, sport, athlete, scd

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Sudden cardiac death (SCD) is an extremely rare event. The most common reason for cardiac death related to sports is the cardiomyopathy hypertrophic, an abnormal enlargement of cardiac muscle. It’s a rare heart disease that predispose a person of SCD because of physical exertion.

Commotio cordis is another reason for SCD. It’s a direct trauma to the chest at a specific moment in the cardiac cycle and this trauma triggers a dangerous arrtyhmia (abnormal rhythm) of electrical system of the heart. A commotio cordis usually arrives in sports where a blunt projectile, such as baseball ball or hockey puck, hits the athlete’s chest.

Treatment

Cardiac arrhythmias that threaten the lives of young athletes are very difficult to treat. The immediate use of AED (automated external defibrillator) can provide an advantage.

Prevent

sudden, cardiac, death, sport, hearth, athlete, scd

Unfortunately, the only way to prevent death from hypertrophic cardiomyopathy is to identify the disease and recommend the athlete avoid any strenuous activities. Cardiac ultrasound can diagnose this condition. Some experts have called for the screening of athletes with ultrasound or electrocardiograms (EKG), although this screening is controversial because of the high cost and scarcity of this condition.

However, athletes with cardiac symptoms such as dizziness, fatigue, shortness of breath in relation to physical activity, palpitations, convulsions and especially syncope (fainting) must stop the competitions and must do deeper tests.

In addition, a family history of cardiac abnormalities justifies a complete cardiac evaluation. Especially a known parent with hypertrophic cardiomyopathy or a history unexplained sudden death in a family member.

There is the creation of different forms of protection for the chest and pads, but unfortunately no method has prevented this tragic event. The rules regularly change in the sport and some times to try to avoid commotio cordis. For example in baseball and softball, it’s the limitation of the use of aluminium bat. This rule can protect the pitcher by decreasing the speed of the ball after contact with the bat. There are other rules too, such as using a softer ball and teaching players to turn their chest when the ball is hit by the bat.

Stats

  • Fortunately, SCD is extremely rare in the sport. For the majority of people do sports to cardiac benefits.
  • In young athetes, the most common causes of SCD are 25-30% hypertrophic cardiomyopathy and 20% commotio cordis.
  • Coronary artery abnormalities are the cause of 14% of SCD in athletes.
  • Marc-Vivian Foe, a Cameroonian soccer star had a sudden cardiac death during a match in 2003.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Steroids

sport injury steroids performance enhancing drug

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

We regularly read in news articles, the use of anabolic steroids or performance enhancing drugs by elite athlete. But you should know that these dangerous drugs are more and more used by children in college, high-school and middle school.

What

sport injury steroids performance enhancing drug

Anabolic steroids are synthetic derivatives of testosterone. Testosterone is a male sex hormone. Steroids help to create new proteins to increase the size and strength of muscles. The body is already doing this process naturally but steroids increase the activity of this normal process. Find performance enhancing drugs in communities, gyms or internet is easy.

Steroids are consumed orally or by injection. Anabolic steroids in themselves aren’t effective. However, when they’re used at the same time with a strength training, they increase the strength in an impressive way.

Side effects

sport injury steroids performance enhancing drug side effect acne

sport injury steroids performance enhancing drug side effect acne

sport injury steroids performance enhancing drug side effect acne

Performance enhancing drugs allow an athlete to have bigger and more powerful muscles, but users may have deadly health problems. Performance enhancing drugs have several side effects that continue to work even after you stop using them. Users are also more likely to have risky behaviors such as having unsafe sex or taking illegal drugs.

Symptoms of use of anabolic steroids are :

  • Acne (often severe) visible on the face and back

  • Severe mood change such as extreme aggression or suicidal behavior

  • Premature balding, breast enlargement (gynecomastia), irreversible shrinking of testicles in boys.

  • Deeper voice, shrinking breast and clitoral enlargement in girls

  • Dangerous enlargement of the heart that can increase bad cholesterol and blood pressure.

  • Irreversible liver damage

  • In children, premature closure of the growth plates, stopping normal growth of bones.

sport injury steroids performance enhancing drug side effect gynecomastia

sport injury steroids performance enhancing drug side effect gynecomastia

sport injury steroids performance enhancing drug side effect gynecomastia

A reason to take anabolic steroids

Anabolic steroids may be advisable for people who have lost testicular function like men with a testicular tumor. They’re also advised in some type of anemia to stimulate the bone morrow.

Prevent

The true is the problems of performance enhancing drugs aren’t solely related to elite athletes. Children are also exposed to this every day. Ask kids what they know about these drugs. Ask them if they know anyone in their school class who uses these drugs. Ask them if they know the dangers of these drugs. If you think that your children or children in your family might be experiencing these drugs, talk to your doctor.

It’s also important to talk to coaches and ask them if leagues or schools require annual physical exams for athletes. A physical examination by a doctor can detect the use of performance enhancing drugs in athletes (doping test). Ask coaches if any of their athletes have experienced performance enhancing drugs.

Stats

As many as four 4 American children and teens are using performance enhancing drugs such as anabolic steroids.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Stress Fractures

stress. fractures, tibia, fibula

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

A stress fracture is an overuse injury. Human body creates a new bone to replace a bone that has been broken due to the stress of everyday life. This process is done every day to keep the balance. Unfortunately, this balance can be disrupted because of excessive physical training. There are several factors that can prevent the body from creating enough bone and this make microcracking, called « fracture stress ».

The most common factor of fracture stress is an excessive increase in the intensitiy or frequency of physical activity without adequate rest period. Other factors are nutritional deficiencies, mechanical influences, lack of sleep, systemic factors (hormonal imbalance, etc.) and metabolic bone disorders.

There are case of development of eating disorders and/or amenorrhea (infrequent menstrual periods) for some female athletes who are preparing for a competition. These 2 conditions can create a decrease in estrogen that can decrease bone mineral density. This increase the risk of stress fractures.

Stress fractures are often seen in athletes (especially runners) or military recruiting. For an athlete, 1.6km run is 110 tons of force absorbed by the legs. Bones aren’t made to resist this force (energy) so it’s the muscles that have the function of absorbing shocks.

When the muscles get tired, they stop absorbing the forces and eveything transferred to the bones. Stress fractures occur in almost all bones but are more common in lower bone, expecially the tibia. Depending on the type of sport, there’re distinctive stress fractures such as the elbow in throwing sports, the ribs in golfing and rowing, the spine in gymnastics, the lower extremity in running activities and the foot in gymnastics and bascketball.

Diagnosis

stress, fracture, foot, metatarsal, 5th
stress, fracture, foot, x-rays, metatarsal,2nd

Stress fractures create pain in a limited area directly above the tip of the bone where the fracture occurred. The pain is raw because of physical activity and relived with rest. The sensitivity of the bones is the most obvious conclusion to the physical examination.

With regard to X-rays, this isn’t a tool that actually helps to diagnose an early stress fracture because the bone often looks normal and the microcracking aren’t visible. It’s difficult because after several weeks of rest, the bone begins to repair itself and shows a healing reaction or callus on X-rays.

An early stress fracture is usually confirmed by a bone scan or magnetic resonance imaging (MRI).

Treatment

Stress fractures are generally classified as low-risk (will not become a serious fracture) or high-risk (will become a serious fracture).

Low-risk stress fractures usually require a rest period of 1-6 weeks of limited weight bearing activity progressing to full weight bearing may be necessary. Return to physical activity should be a gratual process.

Low impact activities like swimming or biking are recommended to maintain cardiovascular condition when the pain is gone. When the patient can comfortably perform low impact activities for long, pain-free periods, the patient can begin high-impact activities.

High-risk stress fracture have the danger of becoming a complete fracture. For athletes suffering from chronic pain and having normal x-rays results, it’s recommanded to use a bone scan or MRI. High-risk stress fractures should be treated as traumatic fractures (with cast or surgery) because of complications.

Prevent

food, vitamin,d, carrot, papay, meat, ,egg, chees, broccoli, fish, sweet, potato, mango, pepperoni, apricot, peach, melon, avocado
calcium, food, almond, amarant, grain, aparagus, apricot, artichoke, baked, bean, haricot, blackberry, blackstrap, molasse, blackcurrant, bok, choy, brazil, nut, bread, wholemeal, brocolly, chickpeas, cinnamon, edamame, soya, fennel, kale, kidney, olive, orange, sesame, seed, milk, spring, green, tofu, swede, walnut, watercress

Here are tips developed by AAOS to help to prevent stress fractures :

  • When an athete does a new sport activity, it’s necessary to program progressive goals. For example on the 1st day, don’t run 8km but rather increase the distance gradually per week.
  • Cross-training => Alternate activities to achieve the same fitness goal helps to avoid stress fracture injuries. For example to achieve a cardiovascular goal, alternate cycling and running (cycling one day and riding the other day) is excellent. Adding strength training and doing flexibility exercises help improve performance.
  • Have and maintain a heathy diet with foods rich in calcium and vitamin D.
  • Use good equipment. Don’t use running shoes, gloves, etc, very old and very worn.
  • If during physical activity it start to swell or the pain starts, stop the activity right away. It’s essential to rest for a few days. If the pain continue, you should see an orthopedic surgeon.
  • It’s important to recognize early symptoms and treat them appropriately to return to the sport with a normal level of play.

Stats

  • Stress fractures occur less frequently in those of black African descent than in Caucasians, due to a generally higher BMD (bone mineral densitiy) in the former.
  • Women and highly active individuals are also at a higher risk, The incidence probably also increases with age due to age-related reductions in BMD.
  • Children may also be at risk because their bones have yet to reach full density and strength.
  • The female athlete triad also can put women at risk, as disordered eating and osteoporosis can cause the bones to be severely weakened.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

SLAP Tears

slap tear anatomy shoulder

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

SLAP is an acronym for superior labrum anterior to posterior. The labrum is a rim of tissue that adds depth to the bony socket of the shoulder. The superior or « top » portion or the labrum is important and frequently injured because the biceps attaches to this region.

How

SLAP tears happens because of physical activity with repetitive overhead movements or physical shock. Tears created because of overhead movements are common among athletes as basball pitchers or tennis players. Tears created due to physical shocks are often a fall on a hand stretched with the arm over the head or fall directly on the shoulder.

Diagnosis

slap tear anatomy shoulder

SLAP tears are very difficult to diagnose only with a physical exam because of different shoulder problems. Using a MRI with or without contrast helps a lot.

Treatment

The first step is to do a nonsurgical treatment. While the SLAP tear likely will not heal, a study confirmed that many have improvement of symptoms and function. If nonsurgical treatment (such as physical therapy) isn’t successful, surgery is being considered.

Surgery is usually done arthroscopically and involves reattaching the torn labrum to the top of the cavity. Generally, bone anchors loaded with sutures are inserted into the top of the cavity. The sutures are passed through the torn area of the labrum. The sutures are tied, which brings the torn labrum to the bone.

Prevention

Although it’s difficult to avoir acute SLAP tears, it’s possible to prevent chronic tears, especially with athletes who make overhead movements, maintaining balance in the shoulder.

Exercices that strengthen the muscles around the shoulder blades and exercises that stretch posterior shoulders are recommended to reduce the risk of SLAP chronic tears.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Shoulder Impingement

shoulder impingement

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Impingement is the fact of having mechanical compression and/or tendon wear of the rotator cuff. Rotator cuff is composed of a serie of 4 muscles connected to the shoulder blade at the humeral head (upper part of the shoulder joint). The function of the rotator cuff is to maintain the humeral head within the glenoid (socket) during normal shoulder function and to participate in shoulder strength during activity. Normally, the rotator cuff glides gently between the inferior surface of the acromion, the bone at the point of the shoulder and the humeral head.

Causes

Any process that can interfere with rotator cuff being able to glide normally can cause impingement. The causes are :

  • Weakening

  • Degeneration of the tendon due to aging

  • Formation of the bone spurs

  • Inflammation of tissues on the space above the rotator cuff

  • Injury due to overuse

Overuse activities that can lead to impingement are most commonly seen in tennis players, pitchers and swimmers.

Diagnosis

shoulder impingement

Diagnosis can be made with the patient’s history and physical examination. Patients suffering impingement often complain of pain in the shoulder. This pain worsens with overhead activity and can be so strong that it causes an awakening during the night. Manipulation of the shoulder in a specific way by a doctor will usually reproduce the symptoms and confirm the diagnosis. X-rays are also useful for the evaluation of the presence of bone spurs and/or the narrowing of the subacromial space.

Treatment

The first thing to do is to eliminate identifiable causes or factor that contribute to the pain. This means temporarily avoiding activities like tennis, pitching or swimming. A non steroidal anti-inflammatory medication may also be recommended by your doctor. The treatment is based on exercises aimed at restoring flexibility and normal strength to the shoulder girdle, especially by strengthening the muscles of the rotator cuff and the muscles responsible for the normal movements of the scapula (shoulder blade). This program may be performed by a doctor, a certified athletic trainer or a qualified physiotherapist. Sometimes a cortisone injection may be helpful in the treatment.

Surgery

Surgery isn’t necessary in most case of shoulder impingement. But if the symptoms persist despite non-surgical treatment, surgical intervention may be beneficial. Surgery involves deriding or surgically removing, tissue that is irritating the rotator cuff. This can be done with open or arthroscopic technique. The result is favorable in about 90% of cases.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .