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Nutritional supplements for injury prevention -

Be sure to ask about medical nutrition therapy during your appointment to learn how your diet can impact your recovery. You can also see what your medical professional thinks about our list of best muscle supplements for injury repair to ensure the supplements are right for you.

For the most part, your body is seeking help to repair the injured tissue through additional antioxidants and amino acids.

Other muscle repair supplements after injury can offer help to control things like inflammation or the absorption of necessary nutrients. Here are our top five muscle repair supplements after injury to help you recover quickly and get back to the sport you love.

Whether you have a minor injury like a muscle pull or strain, or you have a major injury that requires surgery, you will likely be experiencing inflammation. Inflammation is not necessarily a bad thing, but it is often what causes some of the pain you feel in the injured area.

Your body needs inflammation to occur when you have an injury so you can clean up old, dead cells and invite healthy nutrients into the area. However, there are healthy and unhealthy ranges of inflammation.

Introducing anti-inflammatory herbs and supplements has the potential to increase recovery time and reduce inflammation to a healthy range. Turmeric is one of the most common natural supplements used as an anti-inflammatory. In one study, turmeric actually outperformed ibuprofen in reducing inflammation-related joint pain while presenting fewer side effects.

Turmeric is thought to reduce your oxidative stress because of the antioxidant effects, and it reduces inflammation in osteo-cartilaginous tissues as well. That is what makes it one of the best muscle repair supplements after injury.

How much turmeric you take and with what frequency will be up to you, your treatment plan, and should be decided with a medical professional to avoid any unwanted effects. Most patients have more luck with turmeric when taking it with black pepper extract to improve absorption, so when looking for a tumeric muscle repair supplement after injury, look for one with black pepper extract included if possible.

Next on our list of the best muscle repair supplements after injury is tart cherry extract. Cherries may already be something that you readily include in your diet because of the widely-known claims that cherry juice or extract can benefit in muscle recovery.

Many athletes add cherries to smoothies, drink cherry juice, or take cherry supplements as a part of their exercise routine because of the muscle recovery benefits. Much like turmeric, cherry extract works to reduce inflammation, but cherries specifically reduce inflammation in your muscles that can cause soreness.

It does this by bringing the uric acid levels down to reduce muscle injury biomarkers and general muscle pain. Cherries are also very antioxidant rich which can help with cell production and injury recovery.

Most athletes will choose to take tart cherry extract for concentrated doses as muscle repair supplements after injury, but you can also choose to drink tart cherry juice or simply add more cherries to your diet. Fatty acids in general are great as muscle repair supplements after injury. When we think of fatty acids we often think of fish oils, but another just as effective source of these fatty acids is algae.

The reason fatty acids may help with muscle recovery is because they supply you with energy while simultaneously reducing inflammation in the affected area. Medium-chain triglycerides MCT fatty acid may help your muscles to reduce lactic acid buildup.

Omega-3 fatty acids may help reduce muscle fatigue and soreness. Be sure to drink water throughout your day not just around physical activity!

Water, fruit juice, smoothies and milk all count towards your fluid intake. Preventing stress fractures are critical in preventing other exercise-related injuries.

Getting adequate amounts of calcium and vitamin D every day helps develop and maintain strong bones. Studies have shown that athletes who consume diets low in calcium tend to have lower bone mineral density BMD and increased risk for stress fractures.

Great dietary sources of calcium and vitamin D are dairy products and fortified foods such as orange juice. Dietary fats provide essential fatty acids that the body cannot make on its own.

Essential fatty acids like omega-3 fatty acids are needed to make and repair cell membrane, and are good for the heart, a source of energy, lubricating joints and tissues and reducing inflammation in the body. Cold water fish salmon, mackerel, and sardines , ground flaxseed and walnuts are a few good dietary sources to include in your daily training diet.

Vitamin C plays a role in tissue repair and formation of collagen. Collagen provides strength and flexibility for ligaments, tendons and is necessary to hold bone together. Vitamin E helps protect tissues and organs from damage caused by free radicals. For example, the anterior cruciate ligament ACL gets thicker i.

Unlike muscles, your tendons and ligaments get nourished with little blood flow to provide nutrients. Rather, fluid in connective tissue gets squeezed out when the muscle stretches during exercise; nourishing fluid then gets sucked in when the muscle relaxes.

Consuming a collagen supplement 30 to 60 minutes before exercise assures having collagen-building amino acids circulating around the damaged tissue. This has been shown to enhance healing. To create tissues that are more injury-resistant, athletes in sports that include explosive movements basketball, track and field, soccer might want to take collagen supplements prophylactically.

Doing so may also enhance their performance. One study suggested hydrolyzed collagen during training also improved explosive performance compared to a placebo. While research is limited and commercial collagen products are exploding , hydro-lyzed collagen, collagen peptides, and yes, Knox gelatin all offer the amino acid glycine, needed to heal these tissues.

Dana Lis PhD RD, researcher with Baar at UC-Davis, reports not all collagen supplements are created equal. Bone broth, for example, has low levels of glycine. Hydrolyzed collagen seems to be absorbed better than gelatin and tends to be more palatable.

Lis notes vitamin C is a co-factor needed to repair damaged tissue, so athletes should consume 50 mg vitamin C for example, the amount in 4-oz. orange juice or ½ cup of cooked broccoli along with the collagen supplement.

To date, research has not been done to determine if glycine-rich foods meat, fish, and poultry, or lessor amounts in soy, nuts and plant-proteins are as effective as supplements.

Nutritional supplements for injury prevention topic Incorporating antioxidants in post-workout meals exercise-induced skeletal injudy injury has received considerable attention in Nutritional supplements for injury prevention years. Likewise, strategies to minimise the injury resulting Cardiovascular training adaptations heavy Cardiovascular training adaptations prevenyion have been studied. Over the Nutrltional 15 Nutgitional, several investigations have been performed focused on the role of nutritional supplements to attenuate signs and symptoms injurh muscle prevvention. Of these, supplementss have reported favourable results, while many others have reported no benefit of the selected nutrient. Despite these mixed findings, recommendations for the use of nutritional supplements for the purposes of attenuating muscle injury are rampant within the popular fitness media and athletic world, largely without scientific support. Those nutrients include the antioxidant vitamin C ascorbic acid and vitamin E tocopherolN-acetyl-cysteine, flavonoids, L-carnitine, astaxanthin, beta-hydroxy-beta-methylbutyrate, creatine monohydrate, essential fatty acids, branched-chain amino acids, bromelain, proteins and carbohydrates. A discussion of all published peer-reviewed articles in reference to these nutrients and their impact on resistance exercise-induced skeletal muscle injury is presented, in addition to a brief view into the potential mechanism of action for each nutrient. by Scott HoganACE-CPT unjury, COES. Athletes and Weekend Warriors depend on Non-steroidal Anti-Inflammatory Refillable school supplies NSAIDs like ibuprofen to Balancing blood sugar pain and inflammation after an injury. But Nutriitonal studies show NSAIDs do supplemennts harm than good. The goods news is that we have better options when it comes to exercise related aches and pains. Research shows us that certain natural nutrients provide similar pain and inflammation relief without the negative side effects. We assembled this article to serve as a complete guide for supplementing your way through any strain, sprain, or case of tendinitis you come up against.