Spine and Sports Medicine NYC

Spine and Sports Medicine is a comprehensive NYC office providing medical doctors, physical therapy & extensive diagnostic and therapeutic services.

Medical Doctors
Physical Therapy
Massage Therapy
Sports Medicine
Pain Management

Located at 275 Madison Avenue in Manhattan.
Call us for an appointment at 212.986.3888
Posts tagged "milk"

  • Foods high in tryptophan (nuts, seeds, bananas, honey, eggs, dairy)
  • Dairy snacks with carbs (milk and cereal, bread and cheese, yogurt and nuts)
  • Keep your snacks small, late-night heavy meals will keep you awake
  • Limit your high-fat foods, they disrupt sleep! (burgers, french fries, etc.) 
  • Watch out for caffeine in chocolate, tea, and soda (don’t drink soda anyways!)
  • Medication can disrupt your sleep (speak with your doctor)
  • Take vitamins and supplements during the day, they can disrupt sleep
  • Avoid alcohol (it helps you fall asleep faster but prevents you from restful sleep)
  • Larger meals should come at least four hours before you sleep
  • Limit your protein before you sleep, protein is hard for you to digest

    • Chicken, turkey, or tuna
    • Eggs (2 full, 1 egg white)
    • 16 oz glass of milk (post workout)
    • Plain Greek Yogurt (lowfat)

    Via Men’s Health "5 Perfect Protein-Packed Gym Snacks"

    Eat a Healthy Breakfast

    • Whole-grain cereal or toast
    • Low-fat milk
    • Fresh fruit juice
    • Bananas
    • Egg whites scrambled

    Don’t Eat Right Before You Workout

    • Large meals: 3-4hrs before workout
    • Medium meals: 2-3hrs before workout
    • Snacks - 1 hr before workout

    Eat Healthy Snacks Throughout the Day

    • Energy Bars/Drinks
    • Fresh Fruit
    • Yogurt
    • Fruit Smoothies
    • Whole-grain bagel/bread/crackers with peanut butter
    • Granola Bars

    Eat a Healthy Meal After Your Workout

    • Yogurt & Fruit
    • Peanut Butter or Chicken Sandwich
    • String Cheese & Crackers
    • Nuts & Dried Fruit
    • Full Meal with protein, starch, vegetable/salad

    Stay Hydrated! 

    • 2-3 cups water 2-3 hrs before workout
    • 1/2cup-1cup water every 15-20 mins during workout
    • 2-3 cups water for every pound lost during workout

    Read the full story via Mayo Clinic: "Eating and Exercise: 5 Tips to Maximize Your Workouts"