Half of the plate should be carbohydrate sources such as whole grains, fruits and diary. A quarter of the plate should be lean proteins and the other quarter vegetables. Thirty minutes before playing, athletes should consume high glycemic carbohydrates such as fruit, fruit chews or fruit juice — something easily digestible that will give a boost of energy and top off the carbohydrates stores.

After the game, athletes needs a ratio of four carbohydrates to one protein to help with recovery. When athletes are fueled properly they get better sleep, are in a better mood and perform better.

Lora : It really depends. Otherwise, water is the best option. For example, basketball is lot of stop-and-go, running up and down the court and switching directions. Players who are under-fueled or more likely to sprain an ankle. Stress fractures will also happen if an athlete is low in Vitamin D and calcium stores.

Athletes need proper vitamins, minerals, carbohydrates and protein to stay healthy to help protect the tendons, ligaments and bones. Lora : Proper nutrition is also needed to recover and repair the body from injury. When athletes don't get enough carbohydrates, the body uses protein for fuel, which prevents wounds from healing.

All those microscopic tears in the muscle don't heal and it will continue to get worse. Lora : What I always tell my athletes is nutrition is just as important as practice and skill development - it all goes together.

It's just as important to plan and prep nutrition and eat healthy, as it is to practice your sport and get better. I'm not going to tell someone to make eggs if they won't eat eggs. An athlete will not get to where they want to be if they don't have healthy nutrition in their body.

However, this is based on studies examining inflammation and function after exercise-induced muscle damage. Given the potential risk of mercury contamination in fish oil supplements, the quality of fish oil should be taken into consideration.

Creatine has been shown to be one of the most effective supplements for increasing lean body mass when combined with exercise. Diets rich in fruits and vegetables provide polyphenols and micronutrients, each of which can help speed the recovery process.

For example, polyphenols may help decrease muscle damage caused by inflammation. While these strategies provide more benefits for the muscle, vitamin C and gelatin have been suggested to stimulate greater collagen synthesis following a tendon or ligament injury.

Active individuals should focus on a food-first approach before supplementation. Keep in mind that for many of these findings, more research is needed to examine the benefits of the role of macro- and micronutrients in the prevention of or recovery from muscle injuries.

Bone Injury Treatment and Prevention Bone strength is determined earlier in life, yet bone loss occurs as a natural part of the aging process. Due to bone-related consequences ie, reduced calcium absorption and bone mineral density associated with a higher incidence of relative energy deficiency in sport syndrome, stress fractures are more common in active females.

Although there are many nutrients that play a role in bone health, the following nutrition factors may help support bone health and aid in the recovery and healing from bone injuries.

Many female athlete triad and relative energy deficiency in sport studies have found that reductions in energy availability, especially if chronic, have been shown to reduce hormones estrogen, testosterone that are vital to bone formation and resorption.

Protein plays a role in the production of hormones that affect bone health and provide structure for the bone matrix. Adequate protein intake ~1. Contrary to previous beliefs, protein intakes higher than the recommended daily intake have no negative impact on bone health if calcium intake is adequate.

In fact, although more research is needed, higher protein intakes have been shown to have a small, beneficial impact on bone. Therefore, inadequate calcium intake can impair bone healing.

Furthermore, one study found that consuming a calcium-rich meal or supplement ~1, to 1, mg before exercise can offset sweat calcium losses in endurance athletes. Calcium-rich foods include milk, fortified orange juice, kale, tofu, yogurt, and sardines. Athletes can boost calcium intake by consuming milk dairy or soy and yogurt.

It has been suggested that active individuals who are vitamin D deficient are at greater risk of bone fracture. Depending on vitamin D levels, supplementation may be needed especially during the winter months to ensure levels are adequate. Of course, sunlight is the best source of vitamin D, but dietary sources include fatty fish, sun-exposed mushrooms, sardines, and milk.

In addition, magnesium and vitamin K play an important role in bone health. Vitamin K deficiency has been associated with increased fracture risk; magnesium deficiency may contribute to poor bone health. If intakes are below the dietary reference intake, supplementation may be needed. Considering that reversing low bone mineral density later in life is difficult, good nutrition habits that promote bone health and support the demands of sport should be emphasized during adolescence.

Finally, more research is needed to examine the long-term effects of dietary patterns on bone health in athletes.

Final Thoughts Nutrition can play a vital role in the injury recovery and repair processes. Before taking a supplement, active individuals with an injury should consult with a sports dietitian to determine whether the supplement is safe, effective, and necessary.

TEAM USA nutrition provides nutrition fact sheets for active individuals with a soft tissue or bone injury. As a board-certified specialist in sports dietetics, she has consulted with elite and collegiate athletes as well as with active individuals. She has authored research articles for scientific journals and presented at regional and national conferences.

Her current research interests include vitamin D and energy availability in athletes with spinal cord injury. In her spare time, she enjoys running and spending time with her three active boys. References 1.

Harlan LC, Harlan WR, Parsons PE. The economic impact of injuries: a major source of medical costs. Am J Public Health. Smith-Ryan AE, Hirsch KR, Saylor HE, et al. Nutritional considerations and strategies to facilitate injury recovery and rehabilitation. J Athletic Training.

Close G, Sale C, Baar K, et al. Nutrition for the prevention and treatment of injuries in track and field athletes. Int J Sport Nutr Exerc Metab. Team USA website. Accessed January 10, Johnston APW, Burke DG, MacNeil LG, Candow DG.