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Sports nutrition for injury prevention tips -

Gear and Accessories. Refer a Friend. Get Started. The Gnarly System. Our Story. Our Athletes. Media Reviews. Find local retailer. Gnarly Clinics. Applies To injury prevention longevity in sport nutrition As athletes, we are continually pushing our limits, which leads to increased injury risk.

As we increase our workload, we need to find that sweet spot that will lead to optimal performance. Sometimes we do too much too soon or take extended time off, and that can easily lead to injury.

Even when we are at our optimal performance level, there are other factors at play that can still lead to injury: High stress levels Poor sleep Poor nutrition How we fuel is important for how we build and repair muscles, how we produce energy for peak performance, and how we maintain that energy.

The Basics: Nutrition Adequate Daily Energy: We need calories! 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. Last but not least, remember to hydrate!

Ensuring your body has enough water is just as important as what you eat. The more exercise you do, the more you sweat, which means you need more water! When injuries do occur, nutrition can play a vital role in helping you recover quicker and more effectively!

It helps to protect us and starts to repair damage. The key to combatting this nutritionally is reducing foods which contribute to inflammation and increasing foods which reduce inflammation.

Fruits, vegetables and healthy fats help to reduce inflammation. Foods high in vitamin C can be extremely helpful for injury recovery.

Make sure you are eating plenty of fruits and vegetables. Zinc has many vital roles in our bodies including keeping our immune system functioning well and aiding in injury and wound repair.

You can get Zinc from foods like red meat, brown nice and lentils. Calcium keeps our bones strong and helps them to repair themselves, so eating foods which are high in calcium can be particularly useful for fractures and other bone injuries. Foods which are high in calcium include cheese, yogurt and milk.

Iron helps our bodies to produce blood cells and a protein called collagen. Collagen is essentially the glue which holds our bodies together, providing the structure for our bones, muscles, tendons and skin. You can see why it would be vital for injury repair!

Foods like red meat, eggs and fish are high in iron content. Both magnesium and potassium help to keep our nerves and muscles are working properly. Magnesium also helps with bone formation.

Foods like nuts, legumes, whole grains and seeds among others are great for magnesium and potassium consumption. A vital role of vitamin D is to help store minerals in your bones, keeping them strong and helping them recover.

This vitamin also helps your blood to absorb calcium. Fatty fish, diary products, cheese, and egg yolks are some great vitamin D sources. Make sure you do your research and consult a medical professional before adding any new supplement to your diet. Take your time to figure out what diet is right for you!

Here are some tips to help you:. Make sure you do your research to figure out what is right for your bodies requirements. Overconsumption of certain fats may negatively influence injury risk, due to the pro-inflammatory properties of excessive trans and omega-6 fatty acids.

Anti-inflammatory omega-3 fatty acids should be prioritised to promote immune function, protein synthesis, brain function and recovery from exercise. Saturated fat intake should also be controlled; it is important for anabolic hormone production and structuring cell membranes, but too much may impair performance and increase fat mass due to its high calorie value.

Diets that lack important nutrients leave the body in a state of nutrient deficiency that can impair physiological function and cause injury. When blood levels of nutrients are low, the body will source it from internal stores endogenous production , for example, calcium may be extracted from bone when blood calcium levels are low.

This can ultimately leave you prone to bone injuries. Eating a rainbow a day is an effective technique to obtain all the nutrients required to optimise performance and boost recovery. Vitamin D deficiency is extremely common, particularly in the UK due to extreme cloud coverage and poor annual sunlight exposure.

Vitamin D plays a vital role in bone and calcium homeostasis, immune function and muscle health, and is associated with increased injury incidence when vitamin D status is low.

Maintaining hydration in sport is vital for exercise performance and dehydration can lead to injury if not regulated. Therefore, hydration testing in athletes is important while training and exercising.

Post-exercise alcohol ingestion impairs recovery and adaptations to training by blunting rehydration, protein and glycogen synthesis.

Interested Astaxanthin and macular degeneration know how your Calorie tracking guide and nutrition can help you prevent and recover from injuries? Caitlin Tios, a functional sports nutritionist, Cellulite reduction treatments the importance fot nutrition nturition athletes, nutritional strategies to prevent nutririon, how to utilize ibjury Sports nutrition for injury prevention tips nijury rehab tool, and Spoorts energy deficits increase risk of injury and slow recovery. She also provides recommendations on how to implement these concepts for long-term health and injury prevention. We need calories! 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 IronGnarly Mg Citrateand Gnarly D3.

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TOP 10 NUTRITION TIPS, NUTRITION TIPS FOR INJURY PREVENTION - Best Sports Nutritionist Ryan Fernando Eating well nutriion this time can speed up healing and a return to Promoting collagen production, while injuy in Sports nutrition for injury prevention tips tils can actually set recovery back. Here, TrueSport Expert Kristen Sports nutrition for injury prevention tips, nuttition registered dietitian and board-certified specialist in sports dietetics, explains how to use nutrition to help recover from a sports injury. The good news is that a generally healthy, whole food-based diet is the primary defense when it comes to healing injuries, says Ziesmer. Fill up on fruits and vegetables. Make your protein intake slightly higher, but only increase it by around 10 percent.