Injury healing nutrition tips -
Instead, fill up on nutrient-rich whole foods such as fruits, vegetables, lean proteins, and complex carbohydrates. Even if you choose to have an occasional treat, just be sure to keep your portion sizes in check.
In addition to physical rehabilitation and mental fitness , nutrition is an important part of a holistic approach to recovery from injury or surgery. Eating a variety of nutrient-dense foods provides optimal fuel to support the healing process.
Close, G. Nutrition for the prevention and treatment of injuries in track and field athletes. International Journal of Sport Nutrition and Exercise Metabolism, 29 2 , — Papadopoulou, S. Rehabilitation nutrition for injury recovery of athletes: The role of macronutrient intake.
Nutrients, 12 8. Thomas, D. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 3 , — Tipton, K.
Dietary strategies to attenuate muscle loss during recovery from injury. Nutritional Coaching Strategy to Modulate Training Efficiency pp. Unionville, CT: Karger Publishers.
Nutritional support for exercise-induced injuries. Sports Medicine, 45 S1 , 93— Nutritional support for injuries requiring reduced activity.
Nutrition for surgery and injury recovery. Be strategic with protein In addition to its role in athletic performance , protein is one of the most important nutrients to support repair and recovery.
Posted In Basketball , Healthy Living , Nutrition , Sports Medicine. Written by SHN Staff. November 9, It is quite rare to find an athlete who has not been injured. Healing processes Three healing processes occur after an injury: Inflammation occurs immediately and continues up to five days post-injury.
Proliferation occurs at five days through three weeks post-injury. During this phase, there is a tissue rebuilding and repairing process. Maturation occurs from three weeks to two years post-injury depending on severity of injury.
During this phase of recovery, considerable remodeling occurs to build a stronger tissue structure. Based on these healing processes, we can divide nutrition recommendations into two phases: Injury and immobilization, or inflammation and proliferation of healing.
Most of the muscle loss occurs during this phase. Rehabilitation, or maturation of healing. Exercise is re-introduced in the form of therapy, and athletes are advanced to full practice when they are cleared by trained medical staff.
When using crutches, energy expenditure can be two to three times higher compared to normal walking. Sometimes a small weight gain is beneficial because, without enough calories, muscle growth is limited and muscle loss can be greater.
Protein: During the immobilization phase there is a tendency to lose muscle mass, which then causes an athlete to lose strength. Protein helps athletes to build and repair muscle; therefore, the need for protein is higher. The precise number of grams needed each day is very individual.
However, following an injury that limits activity, carbohydrate intake can be slightly lowered to prevent excessive weight gain.
Sports beverages, gels, sodas and concentrated sweets are highly discouraged during this time. Fat: Fats are essential for healing, and the type of fat is critical. Omega 3s found mainly in fatty fish such as salmon, mackerel or tuna help to increase muscle protein synthesis muscle building , as well as play a role with recovery and decreasing inflammation.
Vitamins and minerals during immobilization Vitamin C: Assists with wound healing, tissue repair and optimal immune function. Foods rich in vitamin C include: citrus fruit, strawberries, red bell peppers, watermelon, etc. Vitamin A: Assists with cell growth and development, as well as immune function.
Examples of foods rich in vitamin A include sweet potatoes, tomatoes, carrots, papaya — orange and red fruits and vegetables.
Zinc: Assists with wound healing, protein synthesis and immune function. Good choices of foods for getting enough zinc include: beef, almonds, seeds such as sunflower, flax and pumpkin seeds and seafood. Vitamin D: Important for bone health and immune function. Vitamin D is the sun vitamin.
Get five to 30 minutes of sun exposure between 10 a. and 3 p.
Injur can be minor, such as Injry scratch or bruise, or much more severe, such as a torn ACL healinf Digestive aid for digestive health maintenance leg. Heaing injuries — those nufrition limit limb healnig Joint health care body mobility, such as a Mindful eating and mindful body awareness or ligament Digestive aid for digestive health maintenance — will over time cause a decrease in muscle growth and protein. This, in turn, will lead to a reduction in strength and neuromuscular control. The consequent period of rehabilitation to regain performance often means that an athlete will also have to sit on the sidelines for a while. Key nutrients work daily to assist muscle growth, as well as ongoing recovery and repair. But what happens when an athlete can no longer train or perform due to an injury?Video
10 Foods That PREVENT \u0026 KILL CANCERInjury healing nutrition tips -
The average athlete who is injured does not get anywhere near this level. You could significantly improve your recovery outcomes by doing this thing. The best approach to overcoming the first challenge is to add liquid protein sources in addition to regular protein-rich meals.
For the second challenge, you want to prioritise protein sources that are high in protein and relatively low in fat and carbohydrates where possible. While I would not aim to get a large percentage of your intake from supplements, adding some protein supplements can help with both of those problems.
Creatine helps with building muscle and strength. It has obvious applications for longer rehab protocols. There is also research indicating that during immobilisation creatine can help with lean mass retention and reduces loss of strength. There is not a lot of research on this topic, but it looks promising.
Another study on strength gains weeks after ACL surgery found that creatine significantly outperformed placebo. It is worth highlighting that not ALL the research has shown positive outcomes. One study measuring strength after 30 days after knee surgery found that creatine did not improve outcomes.
While the evidence is not overwhelmingly positive, it is enough that I think it is worth taking creatine. Particularly because there is minimal downside to doing so. Dosage and how to take: 20g per day for 5 days, followed by 5g per day ongoing. This is a simplified protocol. If you want more details, check out our post on the topic.
There are proposed mechanisms for how omega-3s can help due to enhancing anabolic sensitivity to amino acids as well as help from an anti-inflammatory perspective.
There is minimal research looking at fish oil and immobilisation. The research we do have is surprisingly promising. An example of this involved lower limb immobilisation for 2 weeks. The fish oil group maintained significantly more muscle than the placebo group. Although the research looks promising, I would keep an open mind on this topic.
I would not be surprised if more research came out showing it does not matter. I also heard the main author of that study on a podcast say an interesting line. A nuanced approach could involve taking fish oil leading up to and post-surgery if you have a serious injury and a surgery date planned though.
Collagen and gelatin supplementation have emerging research indicating they can help with recovery from musculoskeletal injuries.
The mechanism that I propose involves the collagen peptides breaking down into amino acids, as mentioned.
But either way, collagen protein has a very different amino acid profile to other protein sources. It is a lot higher in proline, glycine, lysine and arginine than most other protein sources.
We have evidence that these amino acids peak in the blood ~ minutes after consumption. Theoretically, we can target the injured area by getting blood flow to the area with training.
Even without that, some of the research looks promising anyway. There is also evidence of an increase in collagen synthesis in the body following supplementation and a targeted exercise protocol too.
In terms of the evidence, while the evidence is mixed, all the research fitting the following criteria has shown positive outcomes:. There also is not a lot of quality research on the topic. At the moment, my interpretation of the research is that it helps.
But I am watching the space closely to see if anything comes along to change my mind. One of the most promising studies, in particular, involved a patellar tendinopathy case study.
The MRI footage showed complete healing of the patellar tendon, which is exceptionally rare. Often with tendinopathy that severe, MRI footage still shows a damaged area long after the pain has gone.
Dosage and How to Take: g of collagen or gelatin, minutes prior to training. If you have not consumed any vitamin C for the day, it makes sense to add that too.
Vitamin C is required for collagen synthesis. At a population level, supplementing those things, without further context e. dietary intake and blood levels leads to increased bone mineral density. Supplementing with calcium and vitamin D has evidence of improving fracture recovery.
It is not a large benefit, but it is worth being aware of. Adding some nuance, those who have low calcium intakes or low blood vitamin D levels would benefit significantly more from this. A study identified that 3 months post ACL surgery, low vitamin D status was linked with lower levels of strength in comparison to those with higher vitamin D.
Vitamin D can also be relevant from an inflammation standpoint. Obviously, you could aim for a food-first approach.
This would involve getting ~mg of calcium per day through food and minutes of sunlight per day. Some people might need a bit more sun than that if they have darker skin.
From a supplemental perspective, if taking both, a supplement containing around mg calcium and IU vitamin D is often the gold standard. Since calcium absorption is a bit limited in a single sitting, it is even more beneficial to split the dosage and have at both morning and night.
If just supplementing vitamin D, IU is the most commonly recommended dosage. But if you have low blood levels, you could go a bit higher than that and address it quicker. I sometimes recommend as high as 10,IU per day for short periods of time, for those who are deficient.
We know that other nutrients like magnesium, antioxidants, vitamin K and zinc all play a role in injury recovery. But they are not things I personally would overly focus on individually. Having an overall good quality diet will help you get enough of them though.
Nutrition can play a role in injury recovery. Nailing your nutrition could shave some time off the recovery process and improve the odds of an effective recovery.
A lot of rehab protocols involve increases in muscle size and strength in certain areas. Imagine trying to do that with a low protein intake and on low calories. Or alternatively, if consuming excess calories, it can make returning to sport at the same level lot harder.
Aidan is a Brisbane based dietitian who prides himself on staying up-to-date with evidence-based approaches to dietetic intervention. He has long been interested in all things nutrition, particularly the effects of different dietary approaches on body composition and sports performance.
Due to this passion, he has built up an extensive knowledge base and experience in multiple areas of nutrition and is able to help clients with a variety of conditions.
By having such a thorough understanding of optimal nutrition for different situations he is able to develop detailed meal plans and guidance for clients that can contribute to improving the clients overall quality of life and performance.
He offers services both in-person and online. Calories This section will likely be the largest section in this post, so it will be split into sub-headings. Avoid the Temptation to Cut Calories Dramatically The first temptation a lot of athletes have when they get injured is to cut calories significantly.
Fuel the Rehab Process Another aspect to consider is that you will likely be undertaking a rehab protocol that involves you aiming to get stronger and build muscle in certain areas. Challenges With Managing Calorie Intake There are a few challenges with managing your calorie intake while injured.
This is another reason why people have a temptation to dramatically cut calories. Protein Protein helps with many aspects of injury recovery It can help reduce the amount of muscle lost in the early stages. It can help speed up the increase in muscle and strength which can be beneficial in a rehab process.
Just like performance nutrition helps you perform your best, rehabilitation nutrition helps you recover faster as part of a holistic treatment plan. Try the following fueling strategies to help optimize your recovery, minimize muscle loss, and prevent weight gain.
Decreasing your food intake too much can slow down healing and prolong recovery. In addition to its role in athletic performance , protein is one of the most important nutrients to support repair and recovery. Eating enough protein at the right times can help you preserve your muscle mass while also promoting the repair process.
Eat at least 2 grams of protein per kilogram of body weight each day. For example, someone who weighs pounds would need grams of protein daily.
To get the most benefit from protein, eat smaller doses of 20—40 grams at frequent intervals throughout the day, such as over 3—4 meals or snacks. Good sources of protein include lean red meat, poultry, fish, dairy, eggs, beans, nuts, and seeds. Choosing protein sources high in leucine—such as dairy products, meats, and poultry—might be of additional benefit.
Omega-3 fatty acids can be particularly helpful in managing inflammation after an injury or surgery. Foods high in omega-3s include salmon, sardines, tuna, herring, chia and flax seeds, and walnuts. Other fats that help with healing include unsaturated fats such as olive oil, avocados, nuts, and seeds.
Examples of vitamins and minerals that support tissue repair and recovery include Vitamins C and D, as well as zinc, potassium, and calcium. Polyphenols, which are beneficial nutrients found in fruits and vegetables, also help with healing.
Water is your best bet, but low-fat milk and other low-calorie drinks , as well as watery fruits and vegetables, can help meet your fluid needs to support recovery. Keep added sugars, trans fats, and highly-processed foods to a minimum. You might also want to limit or avoid alcohol because it is high in calories and can slow down the healing process.
Instead, fill up on nutrient-rich whole foods such as fruits, vegetables, lean proteins, and complex carbohydrates. Even if you choose to have an occasional treat, just be sure to keep your portion sizes in check.
In addition to physical rehabilitation and mental fitness , nutrition is an important part of a holistic approach to recovery from injury or surgery. Eating a variety of nutrient-dense foods provides optimal fuel to support the healing process.
Rebecca Jaspan nutritionn a registered dietitian specializing in Joint support nutrients, binge Injury healing nutrition tips disorder, and bulimia, as well as healjng eating and orthorexia. Barbie Healinh MS, RD, Nutrituon, CDN, is a registered mutrition and nutrrition diabetes care Strength and power nutrition advice education specialist. Whether nutriion are Joint health care for a Digestive aid for digestive health maintenance, lifting weights at the gym, or playing recreational softball, getting sidelined by an injury is no fun. Immediately after the injury occurs, you may rush home to ice the affected area and pop some anti-inflammatory medicine. While you hope it is just minor and heals on its own, if pain persists you may need to seek medical attention from a sports medicine doctor or orthopedic surgeon. Oftentimes, weeks of physical therapy can help to heal and strengthen the injury and in the worst case, surgery may be needed.
Heading out Speed up your metabolism door? Digestive aid for digestive health maintenance this article on the Outside app Ihjury now on Joint health care devices for members! Injury recovery haeling an uphill battle. Butrition top of all that, you might feel the need to rethink the way you eat, since your level of activity is lower than normal. Research suggests that the sweet spot lies somewhere in the middle. Below, three registered dietitian-athletes share the latest findings in injury nutrition, plus actionable advice, so that food can be an asset and a source of pleasure—rather than a source of stress—during an already trying time.
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