Evo Fit, Right Diet/ Published: Feb-05-2020

• Tyler was advised to undertake strengthening exercises of glutes, quadriceps and hamstrings to ensure that ACL doesn’t take the brunt of the forces during a trauma event.

• He was askd to increase Vitamin B12 intake into his diet.

• Due to his poor muscle recovery and damage score, he was advised to reduce weekly workout volume and intensity and incorporate recovery strategies into your daily routine.

• Tyler was increase Vitamin C and D intake through fortified foods or supplements.

• He was asked to reduce consumption of MUFA (Olive Oil, Avocados etc) to about 7% of daily calorie intake.

• He was asked to incorporate Lactate Threshold specific workouts such as lactate stackers and HIIT.

• Tyler started to incorporate the dietary interventions into his day to day life, and subsequently lost a good amount of fat, and an increase in general energy levels. However, due to the unwillingness of his trainers, ACL specific interventions were not provided to him, despite his high ACL risk.
  
  Unfortunately, he ended up with an ACL injury during a football match. Following a hard and long rehab period, Tyler started to put focus on ACL strengthening as prescribed to him.

• He started to regularly undertake eccentric loading exercises for hamstrings and quadriceps.

• Besides strengthening routine, he also incorporated balance drills in his exercise regimen. Tyler has been injury free since and is now playing in Portugal.