Sports Medicine

List of 6 items.

• Concussions

  Punahou School’s Concussion Management Program (CMP) ensures student athletes return to athletic participation safely. CMP aligns Punahou School with the Hawaii Concussion Law (ACT 262) and the National Athletic Trainers’ Association Position Statement: Management of Sport Concussion, 2014; the Consensus Statement on Concussion in Sport: the 6th International Conference on Concussion in sport held in Amsterdam, October 2022; the National Federation of State High School Association (NFHS) Concussion Guidelines 2009 and New Rules Release March 2010. The National Athletic Trainers’ Association Position Statement and the NFHS Association Concussion Guidelines were developed by physicians, a neuropsychologist and athletic trainers trained in concussion management. The NFHS Association established a new rule in the fall of 2010, “any player who shows signs, symptoms or behaviors associated with a concussion must be removed from the game and shall not return to play until cleared by an appropriate health-care professional.”
  
  Read the Full Concussion Management Policy

• Daily Nutrition for Performance and Training

  Optimal nutrition is important for each athlete’s performance. Taking in the proper foods, fluid intake, and supplements will allow an athlete to compete at their full potential. With the right information, an athlete can start to change their way of living in order to fuel their body for the best output. Proper nutrition not only helps with performance but contributes to endurance, fitness level, mental health, and overall wellness.
  
  Carbohydrates increase endurance and high intensity training. Intermittent sport athletes should consume more carbs during training and competition. To help with fatigue it is suggested to consume carbohydrates before, during, and after exercise. Athletes should intake about three to twelve grams of carbohydrate per kilogram of body weight.
  
  To calculate the exact amount of carbohydrates and athletes should consume daily use this formula:
  • Weight (kg) X Carbs (g) = Carb Intake (g)
  
  Protein helps to build and maintain muscles. It is important that athletes do not consume more protein than the body can use. Depending on the sport, the amount of protein needed can vary. Endurance training should have 1.2 – 1.4g, strength training can vary between 1.6 – 2.0g, and weight restricted should stay between 1.8 – 2.0g.
  
  To find the daily protein intake use this formula:
  • Weight (kg) X Protein (g) = Daily Protein Intake
  
  Good sources of fat are great for fueling an athletes’ body for endurance exercises and short bursts of energy. This increases the body's metabolic efficiency which can help an athlete exercise with a lower intensity while maintaining the same speed. Consuming 20 – 30% of calories that are from fat is recommended for athletes.

• Fluid Intake

  Hydration is key for an athlete to reach their peak performance. Body weight is made up of 60% of water. During exercise fluids are lost and the fluids need to be replenished, if not, it can lead to dehydration.
  
  One way to monitor hydration, an athlete can weigh themselves before and after exercise. For every pound of body weight loss drink approximately three cups of water.
  
  Another way to monitor hydration is checking urine color. Urine similar to lemonade is a sign of hydration, rather than a dark yellow color indicating dehydration. Do not rely on thirst as an indicator of dehydration. Athletes typically get thirsty after they have already lost enough fluid to make them dehydrated.
  
  Fluid replacement drinks that contain 6 – 8% of carbohydrates can provide energy and fuel to an athlete during intense training or long workouts. Fluids that contain sodium and electrolytes help absorb and replace sweat loss. An athlete should also consume fluids 15-30 minutes before exercise and every 15 – 20 minutes during competition. Do not drink carbonated or caffeinated drinks or drinks that contain those ingredients as it will cause GI distress and decrease fluid consumption.

• Heat Related Illness

  Exercising and competing in high temperatures can be dangerous. Heat illness occurs when the body’s core temperature reaches an unsafe level. Sweating is the process our body uses to cool itself, but with high humidity and hot temperatures, athletes' bodies can have trouble maintaining a safe body temperature. This may lead to heat-related illnesses. Athletes who are not acclimated to hotter temperatures, unconditioned, or getting over illnesses are more likely to experience heat-related illnesses. 
  
  It is important that an athlete takes precaution to lower the incidence of heat-related illness. Precautions include replenishing any fluids and electrolytes that are lost during exercise, maintaining a healthy diet, and monitoring hydration levels.

• Pre-Event and Post-Event Meals

  Pre-game meals should be eaten 3-4 hours before an event. Carbohydrates should be limited if an athlete eats within one to two hours before the event. Protein is a good source of food to regulate energy levels by slowing down carbohydrate absorption. Events in hot and humid climates should have an electrolyte replacement such as pretzels or sport drinks that contain sodium.
  
  Depending on the time an athlete eats before the event can determine what kind of meal is recommended. For example, an athlete who eats an hour or less before an event can eat granola bars, bananas, pretzels, or dried mango. A meal two to three hours before an event might be oatmeal, fruit, bagel with peanut butter, or yogurt.
  
  Four hours before an event is the recommended time to eat a meal. At this time, an athlete could eat grilled chicken with rice and fruit, chicken pasta with vegetables, or turkey sandwich with carrots.
  
  A post-game snack or meal should include carbohydrates to allow the body to replenish glycogen. This meal should be consumed within four to six hours after the event. Choose higher carbohydrate foods such as fruit and yogurt, pita and hummus, or a banana and peanut butter. Added protein can help with muscle growth and recovery.

• Sleep Considerations

  Sleep is important to an athletes overall health, recovery, mental health, and performance. It allows the body to repair and restructure DNA, improves memories, regulate weight and metabolism, boost immune function, and decrease blood pressure. It is recommended that an athlete gets 7 to 10 hours of sleep for optimal performance and adequate recovery from training and injury.
  
  Sleep can be related to the risk of injury and illnesses. A decrease in sleep has shown an increase in poor performance which can lead to injury. The body immune system can be suppressed and make it more likely to be at risk of an upper respiratory infection.
  
  Endurance athletes are able to run a farther distance when they have a full night‘s sleep compared to when they are sleep deprived. Sprinters have shown improvement with their speed when they get the proper amount of sleep. It only takes one night‘s sleep to affect a time-trial performance. The reaction time, accuracy, and decision making needed in sports can be decreased when an athlete is deprived of sleep. By increasing sleep time by two hours, this will allow the body to fully recover and recharge in order to complete at peak performance.
  
  Follow these tips to better your sleep routine:
  

  • Make the room cool and dark
  • Turn off TVs and phones to heighten melatonin levels
  • Workout during the day and avoid any exercise at night
  • Avoid caffeinated drinks
  • Make a sleep schedule allowing 7 – 10 hours of sleep
  • Take a 30 minute nap earlier in the day if recovery is needed from the previous night