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.

The combination of these vitamins is thought to minimize damage from exercise and therefore help with recovery from your workout or training session.

Think of deep and vibrant colors when choosing which fruits and vegetables you consume. Citrus fruits, strawberries, kiwi, tomatoes and peppers contain tissue repairing vitamins. Vitamin E can be found in almonds, almond butter, sunflower seeds, wheat germ and avocado.

In general, the basic dietary approach to reducing your risk for sport related injury is to provide a wide variety of nutrient-dense whole foods that support bones, joints, muscles, tendons, and other connective tissues.

Including plenty of whole grains, dark green vegetables and red, purple, and blue fruit, low fat dairy products and healthy fats and staying hydrated can help minimize your risk for exercise related injury.

Bookmark rechargewithmilk. ca to get updates, event details and all the latest news from the original recovery drink. Carbohydrate is the preferred fuel source to support exercise.

When carbohydrate stores are low the body breaks down muscle-protein to use as fuel supplies. Therefore chronic carbohydrate depletion may lead to decreases in strength and possibly damage to muscle tissue.

Dietary protein is vital for muscle maintenance, growth and repair. Muscle protein breakdown occurs in both endurance and strength training activities, therefore you need an adequate intake of high quality dietary protein to repair muscle damage caused by exercise.

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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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.

Protein supplements can also help, such as Gnarly Whey or Gnarly Vegan.

Eat enough. The worst nutritional mistake you can make with regard to injury prevention is to eat too few calories. No need to obsessively count calories. Instead, monitor your workout performance, your body weight and your body composition.

Certain types of fat are also essential ingredients in compounds that participate in the inflammation process, which can keep small injuries from becoming big ones. In a recent study from the University of Buffalo, 86 female runners were interviewed about their eating habits and current injury status.

Their level of fat intake turned out to be the single best dietary predictor of injury status, with the women who ate the least fat being the most likely to have an existing injury.

Make sure that no more than 10 percent of your total daily calories come from saturated fat, and try to consume twice as much unsaturated fat as saturated fat. Also, do your best to hit a daily target of 3, mg of omega-3 essential fats. These sources of fuel are better left for times of intense training and higher energy needs.

Instead, focus on foundation of whole foods that includes lean proteins, fiber-rich whole grains, fruits, vegetables, low-fat dairy, and healthy fats such as nuts and seeds. These foods tend to be less nutrient-dense as compared to whole food choices. This article was written for the Sport Science Institute by SCAN Registered Dietitians RDs.

For advice on customizing an eating plan for injury prevention or after injury, consult an RD who specializes in sports, particularly a Board Certified Specialist in Sports Dietetics CSSD. Find a SCAN RD at www. Tipton KD. Nutrition for Acute Exercise-Induced Injuries.

Annals of Nutrition and Metabolism. Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group, Rosenbloom C, Coleman E. Sports Nutrition: A Practice Manual for Professionals , 5 th edition. Academy of Nutrition and Dietetics: Rauh, MJ, Nichols JF and Barrack MT.

Relationship Among Injury and Disordered Eating, Menstrual Dysfunction, and Low Bone Mineral Density in High School Athletes: A Prospective Study.

Journal of Athletic training. Cowell BS, Rosenbloom CA, Skinner R, Sumers SH. Policies on screening female athletes for iron deficiency in NCAA Division I-A institutions.

Int J Sports NutrExercMetab. Once an athlete is able to grow their strength, their bodies will be able to support the activities and protect the muscle. The protein intake allows athletes to build this muscle.

Incorporating protein into their sports nutrition is a proactive way to protect your body through strength.

When athletes pay attention to the food that enters their body, they can work to incorporate ones that help maintain their stamina. Carbohydrates can contribute to this extended endurance.

OrthoInfo explains the importance of carbohydrates in how the body converts sugars and starches into energy. This provides endurance and power for the high-intensity activities athletes perform.

Carbohydrates can be found in many foods that athletes have access to. By consuming carbohydrates, an athlete is able to enhance their endurance to prevent injury during physical activity. Preventative measures can mean equipping the body for its best performance to avoid fatigue that leads to an athlete injuring themselves.

While it is not a direct action of an athlete, recovery and what is consumed during that time prepares the athlete for their next activity. It is just as important for what happens at rest as what happens in motion.

The Orthopedic and Sports Medicine Institute discusses the way post-workout recovery meals are the time when your body is repairing your muscles and building new ones.

During this time, your eating should be focused on the following aspects: carbohydrates and protein. Just as they are important to strength and endurance, those two fuel sources can aid the recovery process as well.

An important factor of recovery meals is paying attention to the energy exerted during a performance to ensure the foods the athlete consumes matches that to replenish. Hydration is one of the most important aspects of sports nutrition.

Loss of water through physical activity creates muscle tension. While that is not a direct injury, it can cause your body to be prone to muscle strains, tears, and even bone fractures.

Dehydration can also lead to heat exhaustion. With dizziness, fatigue, and headaches, an athlete may experience an injury as a result. The possible results of dehydration make water and other hydrating products essential for athletes in their sports nutrition.

In general, the basic dietary approach to reducing your risk for sport related injury is to provide a wide variety of nutrient-dense whole foods that support bones, joints, muscles, tendons, and other connective tissues. Including plenty of whole grains, dark green vegetables and red, purple, and blue fruit, low fat dairy products and healthy fats and staying hydrated can help minimize your risk for exercise related injury.

Bookmark rechargewithmilk. ca to get updates, event details and all the latest news from the original recovery drink.

Carbohydrate is the preferred fuel source to support exercise. When carbohydrate stores are low the body breaks down muscle-protein to use as fuel supplies. Therefore chronic carbohydrate depletion may lead to decreases in strength and possibly damage to muscle tissue.

Dietary protein is vital for muscle maintenance, growth and repair. Muscle protein breakdown occurs in both endurance and strength training activities, therefore you need an adequate intake of high quality dietary protein to repair muscle damage caused by exercise.

For active individuals, studies show that the amount and timing of protein intake are important to maximize growth and repair. Recent Posts Early Bird Pricing Ends Feb 2nd at PM! Join our Summer Event Team! January News Qualifying Events and Age Group National Team Info December News and Holiday Hours.

They provide sustained energy for training and promote proper recovery by replenishing glycogen stores. Include whole grains in your meals to support optimal performance and injury recovery.

Calcium and vitamin D are essential for maintaining strong bones and preventing stress fractures. Dairy products, fortified plant-based milk, leafy greens, and fortified cereals are excellent sources of calcium.

Vitamin D can be obtained through sunlight exposure or through dietary sources such as fatty fish, fortified dairy products, and egg yolks. Nuts and seeds are packed with essential nutrients and healthy fats that support recovery and reduce inflammation.

Almonds, walnuts, pumpkin seeds, and sunflower seeds are rich in vitamin E, which aids in tissue repair. Incorporate a variety of nuts and seeds into your diet for added nutrition and flavor.

Proper hydration is crucial for injury prevention and recovery. Water supports the delivery of nutrients to the injured area and helps remove waste products. Ensure you drink enough water throughout the day, especially during physical activity, to optimize recovery and maintain overall health.

Nutrition plays a vital role in preventing sports injuries and supporting recovery. By fueling your body with the right nutrients, you can enhance tissue repair, reduce inflammation, and minimize the risk of future injuries.

Remember to consult with a healthcare professional or registered dietitian to tailor your nutrition plan to your specific needs and goals. 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.

Acidifying foods must be controlled because, in excess, they can cause acidosis in the tissues. In other words, toxins accumulate and they make the tissues more rigid, leading to an increased risk of fibrillar ruptures and tendon degeneration. For this reason, hyperproteic diets are totally discouraged.

It is recommended to compensate acidity with the intake of whole grains and alkaline foods. Alkalinizing foods are those that help decrease acidosis in the tissues. Some of the best alkaline foods are: potatoes, greens and vegetables, ripe bananas, nuts, unrefined vegetable oils, blue fish….

Remember to always maintain a well-balanced and healthy diet and when in doubt, consult a certified nutritionist. facilities facilities. Football fields. Beach soccer fields. Changing rooms. products view products. sports view sports. Start blog.

How does nutrition influence injuries?