GYMNASTICS HEALTH TIPS WITH Dr. Axe | Shawn Johnson

Transcript

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hey guys welcome back I am here with dr.
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axe who is a beast
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he runs the number one natural health
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website in the world which is no big
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thing right
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casual but you guys have been asking a
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lot of questions about nutrition for
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gymnast for young athletes I know I
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heard a lot of questions when I was a
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kid so I want to ask him to give us tips
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for you guys are competing for training
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and traffic questions my nutrition is
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going to gymnastics was a nightmare I
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lived off of 700 calories a day from the
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time I was 12 to probably 21
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I trained about 40 hours a week and I
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had to stay under 6% body fat so it was
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a nightmare
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Wow but for all gymnasts watching I’d
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like that to change so yeah I would like
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to hear like your five probably best
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tips for nutrition for young athletes
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totally so yeah so I think you know I’ve
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worked with a lot of athletes too I work
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with some gymnasts I used to work with
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some of the Olympic and professional
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swimmer and their guy was the exact
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opposite of yours David went out the
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county yeah and the amount they would
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eat was was very different but I think
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for all people especially athletes there
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are really some very specific nutrients
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that your body needs to be getting to
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really support especially as a gymnast
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your ligaments or tendons your joints
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you know there’s gymnasts get older one
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of the bigger issues they have is a lot
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of issues with their connective tissue
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and joints and there’s a way of people
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especially when they’re younger start
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eating the right foods it can actually
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really nourish and help help those
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totally so it’s yeah and same thing you
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know a lot of athletes and people that
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play sports have those issues with
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gymnast you know this I mean it is a lot
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of honey all those joints right so
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here’s what I’d recommend the number one
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thing that I believe gymnasts need to
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beginning their diet is more collagen
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okay and so they can do it and the best
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source of that’s gonna be just bone
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broth you know it’s something that our
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ancestors consumed in large amounts
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today most people don’t get a lot of
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bone broth in their diet but I think if
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you can you can make bone broth you can
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buy frozen bone broth
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a health food store or even a you know
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you can buy bone broth protein but just
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getting bone broth in general or for a
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collagen supplement getting that in your
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diet is really huge because here’s the
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other thing that’s great for gymnast if
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you’re trying to keep the weight guns
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stay lean collagen is amino acids it’s a
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protein so you’re not you’re never going
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to store that as body fat how can you
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make bone broth sure so so bone broth
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you make it by you can go to your
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farmers market or somewhere where you
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can get chicken parts or beef parts and
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like I’ll buy chicken feet chicken backs
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index throw it in a crock pot submerge
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it in water and then I’ll just add a
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tablespoon of apple cider vinegar and
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we’ll cook it up for about 24 hours and
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then that you know and that’s bra so
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it’s you can easily look up recipe
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online how to make bone broth but when I
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first heard I was like that sounds
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complicated but might be the easiest
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recipe in the world but again you can
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also buy it in frozen or powder form
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today and but again collagen actually
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bone broth amazing – so it has collagen
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it also has glucosamine chondroitin and
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hyaluronic acid all of which are amazing
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for your joints so it really is the
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number one superfood I think all
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gymnasts should should be eating it
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funny story I didn’t actually know if it
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was the same thing so I wanted to make
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sure but my coach who’s trainees watch
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out he would having me go home every
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night and make chicken bone soup there’s
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wedding boy
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no one to make sure is the same thing as
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bone broth which I thought it was but
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yeah and the reason to like chicken
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bones are actually even more beneficial
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or chicken parts because if you make
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beef broth or fish broth they have some
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collagen but they don’t have the
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glucosamine chondroitin Holl erotic acid
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so that’s why chicken broth is the best
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for your joints yeah chicken bones
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bone broth that’s it okay so number two
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number one is collagen number two is yes
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a number two this is sort of a dietary
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principle but one of the things that I
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see in athletes especially whether it’s
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a gymnast or you know or a triathlete
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whatever it is I think a lot of athletes
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today they they get too many carbs it
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makes me think I know people watch the
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office you’re Michael Scott like you
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know I’ve run for rabies and I’m like
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he’s carving out before you know like I
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fought rabies so like that’s not my
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favorite episode of the office and but
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like I was taught this like I played
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soccer growing up and I should actually
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did gymnastics for yards that you know a
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phenom and not really was but yeah why
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are we just now learning this so my
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parents like had this belief they put me
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in every sport so I had like ice skating
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for a while like just sort of everything
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but that being said athletes we were
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taught Elise in high school maybe you
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got a carb up you gotta eat all these
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carbs you know what we consume way too
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many carbs today I think for gymnast
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especially that want to keep their
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bodies really lean but also support
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their you know their organs and their
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tissues and be really healthy they want
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to cut some of the carbs and increase
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healthy fats so especially sugar and
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refined grains those things will destroy
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the body so a lot of you know a lot of
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athletes today they’ll do and I’m not
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just talking about of course pizza isn’t
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good and white bread and white flour
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products but even wheat products and you
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know a lot of these you know bars that
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are made with wheat and corn today these
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grains are really inflammatory so the
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causer joints the TRA and they’ll cause
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you to hold on to way so if you can
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rather than doing like I’ll give an
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example rather than doing cereal for
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breakfast do a smoothie like you know
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coconut milk or almond milk so get some
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healthy fat in there do a scoop of the
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college in erbil broth powder we talked
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about and then add in some hemp seeds or
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chia or flax or avocado or just some
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berries are good too because they’re
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lower in carbs higher in antioxidants
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because that’s just an example so lower
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the sugar refined grains up
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healthy fats and a lot of times I think
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that athletes especially gymnast people
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that are trying to stay lean they worry
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about that fat has more calories and
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that’s gonna make them fat the truth is
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eating too much sugar and carbs your
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body stores that for for fat faster than
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it will store fat you eat as body fat so
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lower than the excess carbs and sugars
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and let me add I mean you know this
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point doesn’t happen gymnastics but I
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mean you know the everybody overuse
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carbs right I mean uh anymore yes but I
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would say I don’t know like the trend of
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like all the gymnast yeah but I know
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like the big trend of our team back in
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the day like the nutrition nutrition
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it’s not actual nutrition but like what
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our trend was was we were like the anti
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carb team okay we also get to like an
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extreme level on that side where we
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wouldn’t eat fruit we wouldn’t eat any
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type of grain we wouldn’t eat quinoa we
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wouldn’t eat brown rice it wouldn’t
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touch a cart okay so if you had someone
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like that
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what types of carbs can they eat yeah
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and that was doing my third point my
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third point was gonna be berries you
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know I really do think that you want you
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want carbs you just want to have a small
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to moderate amount of carbs every day
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and you want ones that are really rich
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in antioxidants and phytonutrients that
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reduce inflammation so of course
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blueberries and raspberries are at the
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very top of the list and amazing Kiwis
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are pretty great Kiwis contain a comma
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Club at its enacted which reduces yeah
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teas are also are the most vitamin C
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rich foods which is good for collagen
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production for your joints so yeah so I
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would say you know strawberries
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raspberries blue eat blueberries Kiwi
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figs are some of the best ones for
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gymnasts to consume because they have
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some really great antioxidants plus
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they’re low in carbs plus r/n fiber so
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lots up we were sneaking in sneakers
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the Olympics the circus of Paris
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probably not holding them
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I do love caramel and nougat but you
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know okay for that three berries
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collagen low carb high fat or higher fat
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young heaven number four the fourth
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thing I’ll say is getting now this is
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more of a supplement it can be a food to
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do a degree but getting more what I call
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adaptogens you know adaptogens now in
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Chinese medicine your Chinese doctor
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would probably recommend like mushrooms
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like reishi mushroom or doing it you can
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buy shitake mushrooms that you know your
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right way the grocery store or Whole
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Foods places like that the mushrooms are
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really really good for tissue
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regeneration and they’re lower in carbs
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but they help your body adapt and deal
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with stress and there’s also herbs that
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help your body do this like ashwagandha
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is really good I think even kids in
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arithmetic medicine are recommended
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doing some actual gun it’s more of a
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gentle herb for supporting your overall
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you know your overall health
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a stragglers is another really good one
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holy basil but I think some adaptogens
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from a dietary standpoint are really
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good so I’d be number four and the
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number five I would say I’m a huge fan
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of coconut you know I hate coconut
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products coconut oil coconut milk and
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smoothies in the morning so I think
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those would be coconut ice cream coconut
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ice cream a better option if it’s sweet
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especially with you know some like you
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know coconut sugar or agave or something
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I think I’m not a big fan of a guy that
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like honey better but it’s uh like maple
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syrup to me yeah it does yeah I think I
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think honey and stevia is even a better
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option too so and I think the other
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thing I recommend gymnast stay away from
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is any artificial sweetener you know the
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diet sodas or anything that’s super low
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store aspartame stay away from that if
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you are gonna do something that’s a no
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calorie natural sweetener stevia is
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gonna be a much much healthier option
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what’s the reason you know um sucralose
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and aspartame aspartame is known as a
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it’s a neurotoxin
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so it’s a excitotoxin so it actually
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causes certain things in your brain it
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actually affects your the memory center
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of your brain so oftentimes people that
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over consume these artificial sweeteners
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aspartame specifically they start to
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have short-term memory loss it’s been
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it’s been correlated with possible tumor
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growth and then sucralose which is in a
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popular products it’s actually breaks
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down your body in chlorine and if I
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don’t tell you I had a patient come in
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to me and Nashville and she says doc
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you’re not gonna believe this but my I
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had a friend who was just submitted the
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hospital last night because she had
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chlorine poisoning and I said well
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that’s a weird thing to be diagnosed
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with and he’s they said it was because
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she she was baking with sucralose to try
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and go sugar free but yeah and it was
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you know it’s one of those things are in
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secret until instacart all right
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but yeah so yeah so yeah one other thing
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too this is bonus okay so number six
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here so I think getting herbs and your
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guide to help reduce inflammation okay
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so you know I know a lot of athletes
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today and I saw this a lot with athletes
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that they you know a lot of times people
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get cortisone shots or hit or get put on
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medications to reduce even
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over-the-counter to reduce inflammation
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or chronic joint pain that’s stuff over
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time cortisone actually weakens your
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ligaments over time and the
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non-steroidal anti-inflammatories they
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are very hard on your gut lining in fact
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it’s the 15th leading killer in the
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country it causes intestinal bleeding GI
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bleeding really hard on the kidneys much
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better option is tumeric you know just
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doing some tumeric through in capsule
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form tumeric frankincense oil things
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like that but I’m a big fan of tumeric
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and its benefits for reducing
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inflammation there too if you’re only
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gonna do one thing make it a bone broth
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protein or make it a multi collagen
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powder the collagen and the broth for
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young people well I’ll just give an
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example this so seventy percent of the
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protein that makes up your skin hair
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nails your bow
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and your ligaments and tendons are made
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up of collagen most people today if
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you’re eating a chicken breast or a
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steak or eggs or dairy you’re only
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getting muscle building proteins you’re
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not getting proteins that help build
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your connective tissue and your
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cartilage and ligaments so I think that
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30 at Lin 30% of it of the proteins in
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your own body are made up of should be
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made up of collagen so 30 percent of a
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young athletes diet of everybody’s diet
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should be made up of from the protein
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standpoint should be made up of collagen
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uruk’s proteins from bone broth from now
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other areas of the animal habit organ
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meats most marketing organ meats EXPN of
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the animals are eaten chicken skin it’s
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actually written calendar fish skin is
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that like the tasty part okay now listen
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that’s my favorite part but a lot of
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people aren’t eating at least maybe
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chicken skin but the fish skin and the
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you know the ligaments of the and where
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the organs to it will eat that so our
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best source it’s easy to get today is
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just it’s bone broth and collagen and
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that’s it
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well that was fascinating I wish I would
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have known it I don’t get it I’m better
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I feel on by fine on that I was living
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off of motrin and cortisone shots oh man
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Snickers rough and then 700 calories so
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I was doing things pretty wrong but how
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do I know that I probably could have
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done better and you did great
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obviously great but if they want to get
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collagen protein what’s like a grocery
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store that they can go to Whole Foods
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any local online yeah yeah I would say
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you know if you want to find when you’re
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buying collagen to I really recommend
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you buy a malt
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not just collagen protein but multi
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collagen protein and the reason is the
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multi collagen protein is going to be
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higher in the chicken collagen which is
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so important for gymnast
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yeah and it also had yes so it’s gonna
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have the high chicken collagen and then
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also bone broth protein so you can check
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this out here this is the brand that you
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know I personally ancient nutrition here
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and so this also has the glucosamine
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chondroitin hollar on gas which is great
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with people all ages but you know you’re
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gonna find this in a lot of health food
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stores especially so Whole Foods Market
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vitamin shop and your local health
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store sprouts tends to carry these as
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well you’re not gonna find these powders
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which are really easy to get in
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conventional actually Costco might carry
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it in the future I know and Target and
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Kroger but I do think health food stores
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Whole Foods ooh great place to get this
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or online you got a dr. axe come on
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Amazon amazon.com you can get these very
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same comics on there as well and by the
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frozen broth you can you can probably
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find out in a health food store as well
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oh thank you you guys have any other
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nutrition questions parents gymnasts
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athletes con down below and do some more
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videos to answer them
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thank you thanks Rob yes see you guys
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later
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[Music]

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