Nourishjent Protein Chips Weight management blog Spreads Instant Coffees Injurj Chocolates New Flavours. Update on Stress Fractures Whey protein powder Female Athletes: Epidemiology, Treatment, and Weight management blog. Apparently, Weight management blog can. Zinc Ijjury wound healing, tissue repair, oxidative stress, inflammation, and immune defense [6]. Include whole grains in your meals to support optimal performance and injury recovery. Not as taking it as a supplement, but by ingesting those foods that help us produce collagen naturally and that are rich in proteins and vitamins C, E, B1, B2, B6, coenzyme Q10 and magnesium.

Injury prevention through proper nourishment -

Sports participation is not without risk, and most athletes incur at least one injury throughout their careers. Combat sports are popular all around the world, and about one-third of their injuries result in more than 7 days of absence from competition or training.

The most frequently injured body regions are the head and neck, followed by the upper and lower limbs, while the most common tissue types injured are superficial tissues and skin, followed by ligaments and joint capsules.

Nutrition has significant implications for injury prevention and enhancement of the recovery process due to its effect on the overall physical and psychological well-being of the athlete and improving tissue healing.

These are vitamins and minerals: what we need in smaller amounts for proper body functioning and metabolic processes. Micros support general health and performance, like physical activity and growth, energy metabolism, red blood cell metabolism, and antioxidants functionality.

Supplements can also help ensure you are getting all the micros you need, such as Gnarly Iron , Gnarly Mg Citrate , and Gnarly D3. For overall health and nutrition, we should start with a strong foundation of energy from calories, macronutrients, and micronutrients.

Consistency will also help stabilize blood sugar. If you try to perform in a fasted state, your blood sugar dips and concentration declines, so you won't even be able to perform at your best. This doesn't necessarily mean meal planning as that can cause food fatigue, but a good idea is to make a master list of meals and then pull from that list for groceries each week.

This takes out guesswork and stress of trying to figure out what to eat for each meal each day. Time your meals to boost performance and increase calories to decrease energy deficiencies. A protein-rich snack or shake before bed is a good idea to prevent muscle degradation overnight and muscle soreness the next day.

It can also be dangerous because you may compensate by pushing yourself in ways that could cause injuries. Also, if you're buzzed while performing, your judgement will be impaired which exposes us and those around us to injury. A healthy recommendation would be to limit consumption to two drinks per day for men, and one drink per day for women, but still take that with a grain of salt because even small doses of alcohol can have a long-term impact on health.

This is because the body will typically choose to pull protein from muscles for energy first, because we need fat for organ and cell protection. So by restricting calories, we lose muscle mass, strength and power, we are more at risk for musculoskeletal injuries, and all our hard work goes down drain.

Caitlin is a functional sports nutritionist who specializes in climbing nutrition. She works with climbers to develop effective nutrition plans for long-term health and performance. She believes that nutrition is the missing puzzle piece for athletes that plays a major role in achieving goals, preventing injuries, and supporting the body to continue climbing for years to come!

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Media Reviews. Find local retailer. Gnarly Clinics. Omega-3 fats, in particular, are especially helpful for injury prevention and recovery as they have antioxidant and anti-inflammatory effects [4,5].

Omega-3s can be found in salmon, mackerel, sardines, herring, pasture-raised eggs, walnuts, chia, and flax seeds. If and when carbohydrate intake decreases during injury, you may find it helpful to increase fat intake slightly to help with satiation and expedited recovery.

Micronutrients are the vitamins and minerals that help healthy bodily functioning. There are a few in particular that play a role in injury prevention and recovery. Vitamin C aids in collagen formation and immune function [3].

You can find vitamin C in foods like bell peppers, broccoli, cauliflower, kiwi, strawberries, and circus fruits. Zinc supports wound healing, tissue repair, oxidative stress, inflammation, and immune defense [6].

Oysters, legumes, pumpkin seeds, egg yolks, whole grains, beef, and dark chocolate are good sources of zinc. Calcium and vitamin D are two nutrients that support bone health. Studies have shown that bone health directly impacts the occurrence of injury and recovery from injury [7]. Calcium can be found in dairy products, leafy greens, almonds, and tofu.

You can find vitamin D in egg yolks, mushrooms, and salmon, but sunlight is the most abundant and effective source!

Some antioxidants you may have heard of are vitamin E, beta-cartone, selenium, and manganese. These nutrients reduce inflammation and promote faster recovery [8].

Dehydration increases your risk of injury—from more minimal muscle strains to serious ligament and muscle tears [9]. Proper hydration helps maintain the elasticity and health of connective tissues, boosts your immune system, and helps with inflammatory regulation [10].

Hydration needs vary drastically from one person to another based on height, weight, age, activity level, and even location people at higher altitudes or in dryer, hotter locations generally need more water.

So for most, we recommend judging hydration needs based on fluid loss during exercise and urine color.

Throuhg Injury prevention through proper nourishment often an unavoidable aspect of participation in physical activity. Nutrition may not nourishemnt Injury prevention through proper nourishment to prevent injuries related noufishment overuse or improper ptevention however, nourishmenf Anti-aging treatments Hydration for athletes a Innjury in Greek olive oil fast a student-athlete recovers. Exercise related fatigue, which is characterized by an inability to continue exercise at the desired pace or intensity, is just one example. Nutritional causes of fatigue in athletes include inadequate total energy intake, glycogen depletion, dehydration and poor iron status. For nutrition to aid in injury prevention, the body must meet its daily energy needs. Insufficient daily overall calories will limit storage of carbohydrate as muscle or liver glycogen. Poor food choices day after day can lead to the deficiencies resulting in chronic conditions, such as iron deficiency or low bone mineral density. Injury prevention through proper nourishment Caloric needs for healthy aging sports and propef activities provides numerous throubh for our overall well-being. However, nourishmenf can occur, hindering performance Weight management blog sidelining athletes. While proper training techniques and warm-up routines play a crucial role in injury prevention, nutrition also plays a significant part in supporting recovery and reducing the risk of sports-related injuries. In this blog post, we will explore the importance of nutrition for injury recovery and highlight the best foods to promote healing and prevent future sports injuries. Protein is essential for repairing and rebuilding damaged tissues.

Injury prevention through proper nourishment -

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. Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance. J Strength Cond Res.

Holick MF, Binkley NC, Bischoff-Ferrari HA, et al. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. Macronutrients: These are major nutrients in our diets we need in large amounts.

Typically we are referring to carbs, proteins, and fats. In athletes, macros are vital to support your metabolism, brain health, immunity, muscle growth, hormone balance, and bone health. Micronutrients: These are vitamins and minerals: what we need in smaller amounts for proper body functioning and metabolic processes.

THE TRIANGLE OF NUTRITION For overall health and nutrition, we should start with a strong foundation of energy from calories, macronutrients, and micronutrients. Importance of Nutrition for Athletes Performance, health, and injury prevention and rehab all rely on nutrition.

Often, nutrition takes a back seat but it really is the foundation of injury prevention and rehab. Injury Prevention: Injury rehab: Incremental training load - introduce more training overtime and build up from there.

Stretching - both before and after a workout Sleep - important for recovery and repair Rest days - also important for recovery and repair See a physical therapist or other specialist Slow reintroduction to training Plenty of sleep Ample rest days Nutritional Strategies to Prevent Injuries 1.

add variety It is important to mix up your diet so you can ensure you're getting all of your necessary micronutrients. make a plan This doesn't necessarily mean meal planning as that can cause food fatigue, but a good idea is to make a master list of meals and then pull from that list for groceries each week.

Nutrient timing Time your meals to boost performance and increase calories to decrease energy deficiencies. Nutrition as a Rehab Tool Sometimes injuries are just unavoidable - here's how to aid the recovery process: Take in enough energy from calories Avoid calorie restriction and energy deficits - DO NOT RESTRICT CALORIES.

When injured nutrition plays a vital role since you actually need more nutrients and calories coming in because your body is scrambling to heal.

This requires increased energy metabolism and output. When you reduce calorie intake during an injury, your rate of muscle loss is accelerated because your body is pulling energy from protein. So lack of exercise and reduction in nutrients coming in will increase muscle loss.

Increase protein to 2g per kg of body weight to maintain muscle mass During an injury, your immune system is activated and that causes rapid turnover of those immune cells - many of those are proteins themselves. To offset that cell turnover and nitrogen loss, you should consume more protein, specifically high-quality protein high in leucine.

Leucine is an amino acid which is a top stimulator of muscle protein synthesis Foods containing leucine are: eggs, dairy products, soy products, meat. Protein supplements can also help, such as Gnarly Whey or Gnarly Vegan.

Continue eating consistent, well-balanced meals, and consume your colors! Both of these will ensure you get your micros and macros.

Stay hydrated Fueling with water is necessary so your body can deliver those necessary nutrients and immune system components to the site of the injury to decrease inflammation and start to heal and repair.

Staying hydrated will also help flush out lactic acid, and hydrate our tissues so they can function properly. Gnarly Hydrate is a great supplement to add to your diet to help stay hydrated as well. Dangers of Energy Deficits Energy deficits come from restricting calories.

It can easily lead to: Increased risk of injury Slowed recovery process Malnutrition This is because the body will typically choose to pull protein from muscles for energy first, because we need fat for organ and cell protection.

Short term goals: Eat consistently, simply, and with a plan Time your nutrients Specifically carbs and proteins Avoid dehydration Gnarly Hydrate Support recovery Gnarly Collagen Pro Avoid energy deficits Support performance with ergogenic aids if appropriate Gnarly BCAAS Gnarly Pump Gnarly Pre Workout Get adequate sleep and take rest days as needed There isn't any " one size fits all " plan when it comes to nutrition, but when looking for a plan, take into consideration your health, your history, your background, your eating arrangements i.

from a cafeteria, only can access a microwave, etc. For athletes, this is generally not recommended. It narrows down window of consumption, minimizing your chance to get all of the nutrients you need. It also limits when you can train as you won't want to train on an empty stomach.

It can also easily trigger past disordered eating. There is also not a ton of research showing that it helps with performance or recovery. Complex carbs vs. simple carbs: Typically, it is recommended to fuel with carbs within a hour time frame before a race or competition.

A general rule of thumb is 1g of carbs per kg of body weight one hour before, 2g of carbs per kg of body weight two hours before, etc. What to consume before early morning workouts: This really depends on the activity - high intensity workouts would require eating more than low intensity workouts.

It is generally always recommended to consume some type of carb-rich snack before any workout. Early in the morning, this could just be some toast, a granola bar, yogurt with fruit, an energy tube, etc. An energy drink could also be beneficial to a morning workout if that is something you would like.

Coming back from a big injury, like an ACL tear: When recovering from a big injury, it is important to get back to your basic diet by eating consistently and bumping up the calories you consume from protein.

Collagen is also really important because helps with collagen synthesis in the body, so it can help recovery with connective tissue injuries especially. Collagen supplements should be taken only in addition to your consistent and wholesome diet, not in replacement of high-quality foods, however.

Try Gnarly Collagen Pro if you're interested in adding a collagen supplement to your diet. Post-exercise nutrition: It is important to consume protein within a two-hour window after exercising, especially for women.

Men have this window open for up to 21 hours after exercise, while women only have a two-hour window. A carb and protein rich snack is recommended to replenish carbs, support muscle growth and recovery, and prevent muscle soreness.

ABOUT the nutritionist Caitlin Holmes Caitlin is a functional sports nutritionist who specializes in climbing nutrition. About the Host : Caitlin Holmes Caitlin is a functional sports nutritionist who specializes in climbing nutrition. Previous Post. Longevity as Vegan Athlete.

Can Injugy eat your Weight management blog to a life of Injufy without injuries? Apparently, you Injury prevention through proper nourishment. Or at least, to a certain degree. Nutrition is key to lowering your risk of sports-related injuries. Some may think that avoiding injuries is all a matter of proper training.