Holick MF, Binkley NC, Fir HA, Nutrition guidelines for injury prevention al. Gidelines More About Ad Blockers. are very important. Regional bone mineral density in male athletes: A comparison of soccer players, runners and controls.

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European Journal of Nutrition, 57 , — We would have to distinguish between two types of injuries: those that force the athlete to have the injured area immobilized such as a break, a sprain etc and those that are wear and tear injuries, that do not require to be immobilized.

In both cases, f or recovery it is very important to maintain an adequate intake of carbohydrates and proteins. In the first phase of injury , the inflammatory phase, i t is recommended to eat protein and avoid foods that promote tissue inflammation , such as saturated fats and trans-fats.

You can eat fruits like pineapples and berries and add spices like turmeric and cardamom, which have anti-inflammatory properties. Blue fish is also recommended, given its high content of omega3.

In the second phase of injury, called the proliferative phase, it is important to eat proteins, carbohydrates, and healthy fats such as blue fish, nuts, and linseed. Refined oils should be avoided at all costs.

In the third phase of injury , the remodelling phase, vitamins A, C, E, Zinc etc. are very important. We actually need to slightly increase calorie intake. You don't have to go overboard with carbohydrates, but you do need to increase your protein intake to avoid losing muscle mass , which is the first thing you lose when you stop practising sport.

It is recommended to take in 2 grams of protein per kg of weight per day. If they cannot be obtained through food intake, they should be obtained through food supplements. Amino acids are also very important, especially leucine, which is one of the nine essential amino acids that the body cannot produce on its own.

We must provide it through food. Leucine contributes to the growth and regeneration of muscle tissue. We can find it in eggs, soybeans, red meats, dairy products, fish and legumes Acidifying foods are those that provide more acidity to the body , such as: red meat, cheese, sugars, vinegar, alcohol, soft drinks, tea and coffee.

Eating high-protein foods also supports the repair and rebuilding of bodily tissue along with collagen synthesis. Protein foods like fish, poultry, meat, eggs, and dairy contain necessary amino acids glycine, proline, and hydroxyproline that nurture collagen production [3].

Collagen plays an integral role in connective tissue, skin, muscle, and bone health. Carbohydrates are usually the macronutrient with the most room for potential adjustment when injured. Suppose your injury necessitated a decrease in movement. In that case, it is essential to prioritize high-volume, high-fiber carb sources like vegetables over quick-digesting carb sources like fruit, starchy vegetables, and grains.

These carbohydrate sources will help with energy maintenance, hunger regulation, and blood sugar maintenance when recovering from an injury. There is a direct correlation between chronic inflammation and increased injury susceptibility. Dietary fat helps reduce inflammation and support cell membrane integrity—both of which are important for injury prevention and recovery [1].

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.

For anyone who exercises Nutriyion or is Nutfition competitive athlete, the reality is that you will Nutrrition Nutrition guidelines for injury prevention form of injury in your Sports hydration products. Innury for preventing Nutrition guidelines for injury prevention include diet, hydration, sleep, cold-water immersion and Supportive weight loss exercises. With this in mind, nutrition interventions play a vital role in alleviating the risk of injury to maintain training volume and intensity, and ultimately, enhancing performance. Here are some preventative measures from a nutritional perspective that may help to avoid injury. Monitoring body composition is important for health, performance but also for injury prevention. Low levels of lean muscle mass and high body fat levels are both associated with increased risk of injury.