Protect Your Liver: The Unsung Champion of Athletic Performance
A healthy liver is just as important as strong muscles for peak athletic performance. It regulates energy production, stores glycogen, metabolizes nutrients, and helps the body recover after intense training.
Nutrition and Protein
Most athletes require 1.5–1.8 g of protein per kilogram of body weight daily, which can usually be achieved through a balanced diet containing:
- Milk
- Curd
- Paneer
- Eggs
- Fish
- Lean meat
- Pulses
- Soy
- Legumes
Routine use of muscle-building protein supplements, herbal supplements, or energy drinks is often unnecessary and may, in some individuals, contribute to liver injury due to unregulated ingredients.
Nutrients That Support Recovery
The liver also benefits from nutrients such as magnesium, zinc, selenium, and phosphorus, while glutathione and branched-chain amino acids (BCAAs) support recovery and reduce oxidative stress when obtained from wholesome foods.
Train Gradually and Safely
Training should always be graded, allowing the body and heart to adapt gradually. Sudden, excessive exercise places unnecessary strain on the cardiovascular system and increases the risk of injury.
Equally important, athletes who suddenly stop exercising should avoid overeating, as rapid weight gain can lead to fatty liver disease and metabolic problems.
Understanding AST After Exercise
After strenuous workouts, blood tests may show a rise in AST. This does not always indicate liver damage, as AST is also released from injured muscles.
In extreme endurance events, temporary liver enzyme elevations may occur due to reduced blood flow to the liver.
Stay well hydrated. Adequate fluid intake supports circulation, temperature regulation, recovery, and overall liver health, helping athletes perform at their best.
Dr Mithra Prasad
Consultant Hepatologist
VGM Hospital
Trichy Road, Coimbatore
