Spirit of an Athlete Podcast

Nutrition for Healing Injuries and Recovering from Hard Practices and Workouts with Dr Jamie Krzykowski

• Amanda Smith • Episode 52

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In this episode of "Spirit of an Athlete," host Amanda Smith speaks with returning guest Dr. Jamie Krzykowski, an expert in athletic training, nutrition, and mental wellness. They discuss the crucial role of nutrition in enhancing athletic performance, recovery, and overall well-being. A significant focus is placed on healing bruises, muscle tears, and head injuries through nutrition. Dr. Krzykowski highlights the importance of high-quality meat, complete proteins, and fresh-caught fish, which are rich in omega-3 fatty acids that support brain health. She offers practical tips on meal preparation, nutrient timing, and specific nutritional strategies for injury recovery. The episode emphasizes that proper nutrition is foundational for athletes, impacting their performance, mental health, and injury prevention, with a special emphasis on how targeted nutrition can aid in the healing process after an injury.

Connect with Dr. Jamie Krzykowski:
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https://drkswellness.com/
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Website: Body Whisper Healing
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LinkedIn: Amanda (Ritchie) Smith

Take the Gutsy Chick Quiz to find out how your athletic mindset might be holding you back from healing your chronic health issue: https://gutsychickquiz.com





Welcome back to another episode of spirit of an athlete. I'm your host, Amanda Smith, creator of the Gutsy Chick Quiz. This short, fun quiz was designed for female athletes experiencing a health issue that they have not solved yet. Check it out at Gutsy Chick quiz.com. On this episode of spirit of an athlete, I invited Doctor Jamie Kerlikowske, who is an athletic trainer, a nutritionist, and a mental wellness coach. She's also a professor. She lets us in on What's the biggest knob to turn as an athlete? To take care of yourself? Is it nutrition? Is it health? Is it injury prevention? Find out on this episode and stick around till the end. Because she's sharing one of the coolest things that any of my guests have ever shared for free. And those of you who don't like to answer the question, what in the world am I supposed to cook tonight? Well, she's got it for you. Check that out at the end of the show as well as in the show notes. Doctor Jamie Kerlikowske. Thank you so much for being on spirit of an athlete with me and sharing your knowledge around really all the things that you know, because when you look at your all of the letters after your name, doctor, it it just keeps going. So the first question I have for you is, what are all those letters? Yes. Well, first it's my PhD. So a PhD in holistic nutrition and then it's Lat and ATC. And so Lat is a licensed athletic trainer ATC is certified athletic trainer. So technically you have to be certified in order to be licensed. But um, but athletic trainers are the ones that run out onto the field when people get injured. And we manage injuries from the time they happen all the way through their rehabilitative process. And then I think my next one is CSUN and that is certified sports nutritionist. And I did that through the International Society of Sports Nutrition. And then I am also a therapeutic nutrition counselor. So that is another sort of holistic health coaching certification. And then also the um Cmmc is certified mental wellness coach, which really centers around lifestyle, you know, holistic sort of well-being and especially nutrition. Okay, so we've got Doctor of Athletic training. And, uh. Let's see. Sisson was nutrition. Sports nutrition. And then TNC was also nutrition based. And then CMC is the mental wellness. So you're really a holistic doctor. And I am so here for this because athletes need to understand what knob to turn in order to really make the biggest impact in their well-being. And I feel like you're very qualified to answer that question. So what's the big knob that athletes should be turning in order to take care of themselves as athletes? Right. And when I think of it, too, I'm a mom of three and they're athletes. And so being an athletic trainer, sports nutritionist as well as a mom, I've seen it from all different directions. Right. And um, and so thinking about turning the biggest knob, I honestly, it's not as difficult as people might think it's really about eating the right foods. And and we all know we need to eat more fruits and vegetables. We need to eat lean proteins and healthy fats. And we just don't always want to do that. Right. Because the other foods taste good and we want that. But eating better and then timing. Timing is really important. Now there's some very specific ways that you can that you can do nutrient timing. And that's I would say I've used it more with elite athletes that I've worked with like triathletes, because they're training for 3 or 4 hours a day and it's pretty intense training, but you can back that up a little bit and still make it nutrient timing, just a little less intensive so that it's something that's more manageable for the average person where your sport is not your job. Oh, okay. Let's unpack this because you just dropped some bombs on us okay. First off, nutrition is the thing that all athletes should be focused on. In your humble opinion, it's not mental health. It's not worrying about getting injured or injury prevention, or the workouts that our bodies have to go through in order to prevent injury. It's nutrition. Well, and here's part of it. Mental health is really important and prevention of injuries is important. But nutrition helps both of those things. And that's so important right. Because because it's not that mental health doesn't matter. Because I mean my husband is a is a one of his master's degrees of sports psychology. And so he has you know, he was a coach for a long time and and the sports psychology piece. And so we kind of have all the, all the, all the aspects of sports covered. But um, but really, you know, we need the mental health, we need to have the prevention of injuries and nutrition helps us with everything, with performance and recovery, our energy delaying fatigue, prevention of injury, because now we have provided the nutrients to the body where it can function optimally. And and then when maybe there is something that we come close to, you know, some sort of injury like tendonitis or something like that, that the body's naturally warding that off. Now, it doesn't mean that you're never going to get tendonitis, which is more of a chronic condition, but it's something that where we can use that to help in the recovery process. So yes, nutrition is of utmost importance. And sometimes I would say I see it a lot in our college athletes, especially when they think I'm a poor college student. I have to eat mac and cheese and ramen because, you know, and cheese sandwiches because this is just, you know, it's cheap and easy for me to get compared to maybe Division one athletes that have scholarships and they they have food that's all provided for them, or professional athletes that have, you know, more resources, things like that. So it definitely varies with our different athletes as far as some of their access and to food and to the good food and everything of being able to afford it. Yes. Oh my gosh. All right. So Division one athlete and then Division two athlete that's that was me. And it cracks me up because you were like Division one athletes have better access to better food and they get no we don't. Not all Division one big schools do. The big schools do. Yeah, the big schools definitely, uh, sit their kids down and go, okay, this is what you're eating. And they have nutrition classes, which I, I'm like, yes, that's that should be something that if especially if you're a college athlete, that should be across the board, all schools should have someone teaching their athletes how to eat properly. So all of these things are secondary. The injuries, the concussions, the all of that should be secondary. And we should be treating it with nutrition first as preventative and not having to respond later. But you said we can respond after the fact if we do get injured. And this is the rabbit hole I want to go down. Q okay, okay. So what what foods what in the world do we eat after, say, a bone bruise? That one seems like a really deep this one's going to leave a mark kind of bruise. What in the world do we do for something like that? Right. And so, you know, a few things that when it comes to bone injuries, I mean, we want to prevent deterioration of bone. Right. And so there's it's a it's a two sided coin. And part of that is we want to avoid things like acidic foods. So sugar coffee grains tend to be something that would be a little more acidic. And that will break down the bone. Now with any sort of tissue, you're always going to have a little bit of breakdown and build up. Right? We call that catabolism and anabolism. And that's just, you know, those are the technical terms. So a little bit of that. It's natural. But we don't want a lot of that. So acidic foods we want to avoid those. All right. So I said sugar you know coffee grains. Um we but we want to increase more of our alkaline foods. And so alkaline foods like celery and cucumbers are very alkaline. You can actually drink alkaline water. And um, and so thinking about foods that are, that are whole foods that are providing nutrients can make a really big difference. Now, increasing your intake of fruits and vegetables just in general can be really beneficial, because now we're also getting other nutrients that the body needs and especially the bones. Um, another thing is protein. Protein has a really important role in bone strength. And so nice healthy lean proteins are really important. Trying to avoid some of those processed meats and, you know, pepperoni and, you know, sausages or whatever, some of those sorts of things that we want to try and avoid, but but also getting enough calories. So depending on the extent, like a bone bruise, you're probably staying in activity, which I mean depending on the extent of it and where it's located, because sometimes where it's located, if it's like your tibial plateau, which is the top of the tibia, and every time you step, you're, you're getting pain because of a bone bruise, then you'll probably be out for a period of time. But if it's a bone bruise on, let's say, a soccer player on their medial tibia, you know, the medial shin, then they are, um, probably still playing. You know, we might put a donut pad on that and then and then have them play. So, um, another thing could be with some supplementation of like multivitamin multi mineral that could be beneficial. And really we want whole food multivitamin multi mineral. So then it's providing a whole variety of nutrients for you. Okay. Grains are acidic. That one's. That one's interesting to me because I'm like, well, as athletes, you know, carb loading could be part of what we need to do in order to do our sport. So don't eat those lime. Immediately my brain was like, oh, I put lime in my water in the morning. Sometimes that makes it alkaline. Would that be beneficial to an athlete? Okay. Yes. Time in your water. Okay. Lemon is pH neutral. Lime makes it alkaline, right? Yeah. Okay. All right. And then oh I was going to say I. It's something that I should have mentioned too is something like bone broth can be really beneficial. And that's beneficial for your gut, for the bones, for so many things as well as collagen protein. Those can be helpful to I. If you have a bone bruised have bone broth. That's the easiest way to remember. Yeah. I mean, yeah. And I feel like bone broth is so much more. There's there's so much more knowledge and there's so much more access to getting bone broth. Now, you can pretty much find it anywhere. You can find it where you find your regular broths. Now, which I'm like, that didn't happen probably five years ago. Oh, yeah. Yeah. Okay. Bone bruise, bone broth. All right. Let's let's do another scenario. Let's do, um Utah. Let's see, I'm going to get very specific because I loved how you went into like I immediately was thinking about soccer players and shin and the bone bruise because that's so common for them. Uh, let's do a muscle tear in the hamstring. That one. That one usually knocks out. That one usually put you on your your butt. You're you're not going to be playing. And that's a fairly large muscle. So we tore our hamstring. How can we use nutrition to heal it. Yes. And as someone who has torn their hamstring and injured my sciatic nerve at the same time, I know what a pain in the rear end. This can be literally so literally, literally. Um, and and it can take a while to recover from for sure. And again so, so we think about what is what's the muscle made up of. And so one of the largest components of muscle is actually the amino acid leucine. Now leucine is one of the branch chain amino acids. And the branched amino acids are leucine, isoleucine and valine. People may or may not care about that, but leucine being the largest component of our muscle, then making sure that we would get like a branching amino acid, um, supplement could be really beneficial in that healing process. Now, sometimes they'll just say increase protein in general, which will help. But if we specifically add in bcaas the branch chain amino acids, then there's going to be that extra benefit. So get your protein with your lean meats and your nuts and seeds and things, but then adding in something like that in a in a given day can be beneficial. Now fats getting healthy fats like omega three fatty acids that can help with the inflammatory process. And so, you know, helping to respond that way. Now the the inflammatory process is important. It's something that needs to happen. It's a natural thing for our body to respond by, you know, creating histamine and whatever and being able to go, oh, send the Army. We have injured the hamstring, right? Yes. And it's when it lingers that it becomes bad. So we don't want to try and avoid the the inflammatory process. When we first have an injury, we want to assist it in functioning properly. And so healthy fats are always going to be good. Now here's the thing. If we have healthy fats already available to us, then that makes a really big difference with how our body will respond. That's why consistent nutrition is so important. Okay. All right. There's a lot to unpack here. Yes. And there's there's more ideas too. So. Right. Okay, so, Doctor Gundry, I don't know if you know who he is. He's, uh, some of his stuff. I'm like. Yes. And some of his stuff I'm like. Mhm. One of the things he talks about is leucine and I, I believe in this too, because from an Ayurvedic perspective, I learned that trying to eat the outside of almonds and walnuts and pecans can be really difficult for some people's digestive tract. And that's where the leucine is coming in from nuts. So if you have a sensitive gut going for a BCA, a supplement that powder supplements in particular, is that the way to go? Yeah. Okay. Yes. All right. So then that gives me a secondary question. And this is more about preventative instead of injury bcaas after a hard lifting session. Is that like one of those timing things? We should be doing that because the science is fuzzy on this one, and there's a lot of bro science out there around bcaas, but I'm hearing from you, this is important. We have to have this in our nutrition. If I'm drinking a bcaa after a heavy lifting session and I know, like football, players go through lots of heavy lifting sessions in there as a way of building up for their season bcaas after for preventative reasons. Is that right? So a couple of thoughts. One, I don't think you have to have a BCA supplement. I think it just could be something that could be beneficial to, I would say, take the BCA supplement an hour or so before a heavy lifting session, because then you from a timing standpoint, your body has already It's already processed it, and it's ready to be utilized as soon as the session is done. So oftentimes people are trying to take whey and bcaas and other things afterwards, but take it before and and an hour or so before depending on the length of your activity, because then it's ready to be used. It's right there. And now you've done this session and now your body's like, all right, I'm going to gobble this up. I'm going to use this right away. So don't wait. Do it before noted okay. And then you mentioned fats. And right after injury if it's bioavailable, if it's already in your system then your body's going to recover faster from inflammation okay. Love that piece. We're not going to go okay athlete. You just injured yourself. Here's an avocado right right. Well you can I mean it's just going to take a little while for it to to be utilized okay okay. Noted. And you're not going to rub an avocado on the injury. Well you know, I mean, it's probably not going to hurt it, but it's not gonna help it either. Okay. All right. Just throwing those kinds of things out there. I am a huge, huge fan of coconut oil. And this is like, I just read a meme the other day about if your friend is telling you to put coconut oil on everything, she's definitely a hippie. Well. I use coconut oil like the grandpa from or the dad from My Big Fat Greek Wedding uses Windex. Oh. That's my jam. So would it be beneficial for an athlete to just basically take some coconut oil and eat it, gobble it up to help with that inflammation process that's going on? So yes, I mean coconut oil can be beneficial. One thing I would say there's the there's the full fat coconut oil that's going to be solid at room temperature. I would say more of the MCT oil which would be the medium chain triglyceride. So that's the oil. That would be the liquid coconut oil that, um, it's less expensive if you go to the baking aisle than it is if you buy it in supplement form. Just so you know, I know wink, wink. Right. And hopefully no manufacturers hear that because they're going to increase the price on that. But the liquid coconut oil would be more beneficial. And then I would say extra virgin olive oil that's cold pressed would also be another one. And you always want to make sure your oil is cold pressed because then it's not going to lose its beneficial properties in like a heating sort of process. Yeah, refining definitely makes a change in those chemical properties. Ah okay. Good I love that. Thank you. Okay, let's move on to the next injury okay. Concussions. How in the world can nutrition help a concussion and why isn't that something as part of the protocol that people have to follow after a concussion. You know, I have often asked myself that same question. And and where? Where I, you know, people's athletes and that I work with, you know, I provide handouts for them to say, here are some tips for some of these, this recovery process. And I don't know. I, I actually spoke at a state athletic training meeting a couple years ago about nutrition for concussions. And people were just amazed. They're like, I had no idea about this. And and this was to a group of athletic trainers. And, and it saddened me a little bit because I was just like, oh, this is such an important part of recovery. And so I think it's just been something that we we think about the how bad are your headaches and, and staying away from technology and some of the other things that, um, that we need for recovery. But when we add in the nutrition side, because it's not like you can you're not doing rehabilitative exercise in the same way that you would for a hamstring strain that you're you're rehabilitating or something. There are definitely some things that you can do reaction time wise for rehab. But nutrition is so important. And and one of the big things is, again, protein. And if you've heard anything, it's like, oh, I probably need to think about the protein that I'm eating and how much I'm eating, because one of the main things when it comes to concussions is that protein supports the production. Get ready for this for BDNF, which is brain derived neurotrophic factor, okay. And that's BDNF. And that's something that helps the brain to heal. And basically what it's doing is it's promoting the survival of our nerve cells and plays a role in growth and maturation and survival, you know, and maintenance of the cells. And so a concussion is specifically a brain injury. And so when we have and concussions can also decrease our appetite. So sometimes someone with a concussion just like, oh, I just want to sleep and I don't want the lights up very much. And and I don't feel like eating. We need to force ourselves to eat when we have a concussion. Or if someone you know has a concussion, try to force them to eat something because then we miss out on the opportunity for healing. So protein for the BDNF production, we also vitamin D is a is another really important thing. And that I would say because it's harder to get vitamin D in foods, I would get it in supplement form a D3 at least, you know, probably a couple thousand international units of that, um, in a day. But again, it's it helps to protect nerves and helps to prevent what's called post-concussion syndrome. And so some of the research is showing that and then staying hydrated our brains are mostly water. So staying well hydrated is is very helpful as well in the recovery. And that's just a few of the things. Oh my gosh. Okay. You've got me thinking about all right. If I'm not eating enough protein on a daily basis and I feel like my brain is a little sluggish. Just go eat protein. And and that's that's a life hack. That's not just a concussion hack. Right? Right. Yes. Okay. All right. Uh, specific proteins. Does it need to be red meat? Does it need to be legumes? What kind of proteins do we need in that instance, or does it even matter. So I mean, it just it depends like for me, with, with red meat I would say it needs to be hormone free, antibiotic free, free range. So if you if someone in your family hunts, see if you can get some venison or something. Right. That's probably the, the ultimate. But um, but you would want it to be that because otherwise there can be saturated fats that aren't going to be good for the body in, in some of the, in some of the red meats. So just thinking of that red meat, if it's raised appropriately, can be very good for us. But it's more about the, you know, the hormones and other things that can be bad. But we really want all of the essential amino acids. And so you can eat legumes, but then you need to have rice or something like that with it to make it a complete protein. Otherwise, you'll be missing out on some of the key components or the essential amino acids that can't be produced in our bodies. So proteins are made of amino acids. Some of them we can produce in the body, some of them we can't. So the essential ones are ones we need to get in our diets. And so, um, meats can be fine fish not farm raised fish though. Fresh caught fish. Yes. We really have to stay away from those farmers. Fish. There's a lot of there's some documentaries out there that would scare people a little bit, but. And I'm heavy. Metals, the heavy metals increase in those fish because they're in a concentrated small space. It's like knowledge about, you know, free range chickens versus cage free chickens versus. The. Other kind that don't move and are hormone pumped and all that jazz. Yeah, the documentaries will definitely open your eyes, people. Oh, yes. Yes. And I would encourage people to watch them because it is it is scary. And as someone who grew up on the West Coast where we got nice fresh fish and everything that was not farm raised then, now I live in the Midwest and there's a lot of the farmers stuff here, and I just like, oh, it doesn't, it doesn't taste as good either. So no, it. Doesn't have it. It's like eating a I grow raspberries in my yard and cherries in my yard and eating those. It's so different than even the grocery store organic version. And then compare that to the kind that's not her. Oh my gosh. Yeah, same thing with the fish. It's the exact same. And it's the exact same with almost all meats. Really, in my humble opinion, if you're if you're eating a chicken breast. And again, I'm going back to what I know from documentaries about chickens. Yes. If they're pumped full of hormones, those breasts are much, much bigger. And if they're not pumped full of hormones, they look like normal sized breasts, right? No, it's it's all a matter of what kind of a boob you want. Well, and those are farm raised where their legs break because. Because of the hormones and the just their whole bodies, you know, not just the breast meat, but like, the whole body's there. Their muscles are growing so much, and then their legs break because they can't handle the weight because that's not normal for them. And so we always want to try and go for the cleanest meat that we can get sometimes, you know, look in your local area for farmers that that you can go share a cow with someone And and make sure that it's organic. And sometimes people complain because it's so lean and they're like, well, I put it in the pan and then it burned because there wasn't enough fat that came off of it. And people complain and I'm just like, that's a good thing. You could add a little a little avocado oil into the pan if you needed to. I would rather do that. Then have something to where, you know, you cook it and then you had this much hamburger, and now all of a sudden it's just this really small portion because there was so much of that fat in there. But but so you. Cook those foods. I mean, it's right. It's like learning that you should always cook rice and legumes together. Right. Exactly. And that's where again, we're trying to get essential amino acids and we're trying to get important nutrients. And so when we are when we're getting beans and rice or, you know, legumes and some sort of sprouted grain or something like that, and sprouted grains tend to be a little better. And there are some there are some grains that are better than others, like wheat is one that's probably the most prolific in our foods, but the way that it's been genetically modified or bioengineered is not as it's not as good for our systems. It has a lot more gluten in it. And it's just they've they've made it, I think they call it, um, like miniature wheat or there's something like where it's shortened wheat, it grows faster so you can get two harvests in a season. And so, um, so sprouted grains are going to be better. And, and if we can find non non-GMO is helpful. But that's very difficult in the United States. But but getting those combinations and those lean meats and thinking about like portion size typically to make it easy at least the size of the palm of your hand because then it's portioned to you and your size and, and if in one sitting for for a piece of meat, if you get about the size of the palm of your hand, then you know that you're getting a decent portion for you. Now, for some people, they may say, there's no way I'm only eating that much meat. Other people may say, that's way too much. I can't eat that much. And so just think of it as kind of a a measuring guide to say, yes, you can have a little more than that. You could have a little less than that. But we but we still need to make sure that we're getting we're getting that. Now, I will say to that when we are recovering from injury, that and if if skipping meals is something because your appetite has been decreased. Smoothies are a great way to go because especially if you you can throw in spinach and you can even if you take the little strings out, you can throw celery in. And it gives our cucumbers and it makes a nice fresh taste. I would just peel the cucumber before putting it in and then add your protein powder. Peel the cucumber just because it makes it. It just not as smooth. So the cucumber peel will just be a little bit chunky in it. And so it whereas if you peel it and then put it in to a smoothie, then it will um, it'll, it'll puree just a little bit better. And so then you're not tasting the little chunks of the skin, but you can do it that way if you want to. It's not going to do any harm. It's just it's more palatable without it. And then, you know, you can add in a scoop of collagen, you can add in, um, even a scoop of bone broth. There's bone broth, protein powder, and they have unflavored vanilla chocolate. And now you're getting different sources of protein, but also very beneficial ones for the healing process. And then you add in some fruits and you drink it. And you know, I wouldn't even care if you threw in a little bit of a little scoop of ice cream if that meant that you were going to actually eat it, right? Yes. Put it in your face. That's right. Yes. Ah, ah, doctor Jamie, you have dropped some nuggets. I am, uh oh. I am loving all the information, especially the parm I recommend to people. When it comes to oils. It's your thumbprint that's the size for a serving. And and this like it blows people's mind. So we've blown some people's minds today. Congratulations. I hope so. Where can people find you on the interwebs? And and I know you've got something special to offer them, so I would love to hear that too. Yes. So I have a website, Doctor K's wellness.com, and that's DRC's wellness. Com and I am also on Facebook and Instagram. I have Doctor K's wellness pages. They're spelled the same. I have a health, wellness and vitality with doctor K private Facebook group as well, and many different places that you can find me and find my information. I also am offering a a mini series for how to how to use nutrition to heal from injuries and prevent injuries. And we're calling it pack. Pack the punch or pack your punch right of with nutrition. I think the I think I said that right. In a punch of. Nutrition. Yes, a punch of nutrition and and that many series will be available to you. There will be a link for you that you can go and find that and be able to listen as many series as you're driving in your car, whatever it is, so that you can really learn some very simple ways to end up using nutrition for all of these things. Love it. Your private Facebook group, anybody can access that as long as they sign up, right? Yes, yes, there's a couple. Of questions to ask or answer. And then yes. And you can get into that I just do I go live there once a week typically on Mondays, and I do some extra things in that private Facebook group, because then it's more of a community of people sharing rather than something that's public nice. I love that. Oh, doctor Jamie, thank you so much for giving us all this knowledge and giving everybody an opportunity to get to know you even deeper in this Pack your Punch series and in your Facebook group. Thank you. Yeah, well thank you. I really appreciate you having me here on the podcast. This is amazing and I love what you're doing. And for the audience, I really hope that you're taking to heart all of these, these different, um, podcasts that are available and the information being provided because this, uh, this is making a difference. Spirit of an athlete is, is making a difference for all of us. Yeah. Life changing, life changing information in this episode, especially because this is all about how to feed yourself, especially if you got injured. Jamie. That's right. And can I just say that if you have, um, if you struggle with what to cook and, and how to prepare meals and things, I do have a quick and healthy meal prep guide that's free that, um, that we could drop the link for as well, that you could get that. And it gives you two weeks of full meal plans that are chock full of nutrients as well as the the, the, all the recipes as well as the grocery list and everything. And so all of that provided for you for free. Amazing. You guys. You can find that in the show notes. Check that out. That that right there is worth some money. Doctor Jamie. Thank you. You're welcome. Thanks for listening to spirit of an athlete podcast. If you're struggling with your own gut issues and want more direction, you can get an initial body scan from Amanda at Body Whisper Healing Comm. In 20 minutes, you can find out what's wrong. Get clarity, map the path forward, and get on track to get back in your game. If this episode hits the spot, please let us know by rating, reviewing, and sharing it with a friend. Subscribe now to hear more inspiring stories from other female college athletes who overcame their health issues. Want more Amanda? Get inspired by finding more at Body Whisper healing.com.