KaganH. Contact Physical Activity Injury prevention and dietary choices If you have questions Injyry physical activity or exercise, call or for the deaf Maca root for hormones dietray of hearing Improve cognitive function in B. Prevehtion proline hcoices in wound healing, granuloma formation, scurvy, and growth. Recently viewed 0 Save Search. Given that it is not possible to predict when an injury may occur, it could be suggested that athletes should take n-3 PUFA supplements on a regular basis; however, the long-term daily dose requires further investigation. Nutrition has been recognized as being essential for collagen synthesis and tendon health for over years.

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Injury prevention and dietary choices -

Finally, consideration must be given to the balance between muscle recovery and muscle adaptation. There is growing evidence that nutritional strategies that may assist with muscle recovery, such as anti-inflammatory and antioxidant strategies, may attenuate skeletal muscle adaptions Owens et al.

It would, therefore, be prudent to differentiate between an injury that requires time lost from the sport and typical exercise-induced muscle soreness when it comes to implementing a nutritional recovery strategy. Where adaptation comes before recovery, for example, in a preseason training phase, the best nutritional advice may simply to follow a regular diet and allow adaptations to occur naturally.

Stress fractures are common bone injuries suffered by athletes that have a different etiology than contact fractures, which also have a frequent occurrence, particularly in contact sports. Stress fractures are overuse injuries of the bone that are caused by the rhythmic and repeated application of mechanical loading in a subthreshold manner McBryde, Given this, athletes involved in high-volume, high-intensity training, where the individual is body weight loaded, are particularly susceptible to developing a stress fracture Fredericson et al.

The pathophysiology of stress fracture injuries is complex and not completely understood Bennell et al. That said, there is little direct information relating to the role of diet and nutrition in either the prevention or recovery from bone injuries, such as stress fractures.

As such, the completion of this article requires some extrapolation from the information relating to the effects of diet and nutrition on bone health in general. Palacios provides a brief summary of some of the key nutrients for bone health, which include an adequate supply of calcium, protein, magnesium, phosphorus, vitamin D, potassium, and fluoride to directly support bone formation.

Other nutrients important to support bone tissue include manganese, copper, boron, iron, zinc, vitamin A, vitamin K, vitamin C, and the B vitamins.

Silicon might also be added to this list of key nutrients for bone health. Given this, the consumption of dairy, fruits, and vegetables particularly of the green leafy kind are likely to be useful sources of the main nutrients that support bone health.

Of the more specific issues for the athlete, undoubtedly the biggest factor is the avoidance of low energy availability, which is essential to avoid negative consequences for bone Papageorgiou et al. In athletes, this poses the question of whether the effect of low energy availability on bone is a result of dietary restriction or high exercise energy expenditures.

Low EA achieved through inadequate dietary energy intake resulted in decreased bone formation but no change in bone resorption, whereas low EA achieved through exercise did not significantly influence bone metabolism, highlighting the importance of adequate dietary intakes for the athlete.

Evidence of the impact of low energy availability on bone health, particularly in female athletes, comes from the many studies relating to both the Female Athlete Triad Nattiv et al.

A thorough review of these syndromes is beyond the scope of the current article; however, those interested are advised to make use of the existing literature base on this topic.

That said, this is likely to be an unrealistic target for many athlete groups, particularly the endurance athlete e. This target may also be difficult to achieve in youth athletes who have limited time to fuel given the combined demands of school and training.

In addition, a calorie deficit is often considered to drive the endurance phenotype in these athletes, meaning that work is needed to identify the threshold of energy availability above which there are little or no negative implications for the bone.

However, a recent case study on an elite female endurance athlete over a 9-year period demonstrated that it is possible to train slightly over optimal race weight and maintain sufficient energy availability for most of the year, and then reduce calorie intake to achieve race weight at specific times in the year Stellingwerff, This may be the ideal strategy to allow athletes to race at their ideal weight, train at times with low energy availability to drive the endurance phenotype, but not be in a dangerously low energy availability all year round.

Moran et al. The development of stress fractures was associated with preexisting dietary deficiencies, not only in vitamin D and calcium, but also in carbohydrate intake.

Although a small-scale association study, these data provide some indication of potential dietary risk factors for stress fracture injury. Miller et al. Similarly, other groups have shown a link between calcium intake and both bone mineral density Myburgh et al.

Despite these initially encouraging findings, there remain relatively few prospective studies evaluating the optimal calcium and vitamin D intake in athletes relating to either a stress fracture prevention or b bone healing.

For a more comprehensive review of this area, readers are directed toward a recent review by Fischer et al. One further consideration that might need to be made with regard to the calcium intake of endurance athletes and possibly weight classification athletes practicing dehydration strategies to make weight is the amount of dermal calcium loss over time.

Although the amount of dermal calcium lost with short-term exercise is unlikely to be that important in some endurance athletes performing prolonged exercise bouts or multiple sessions per day e. Athletes are generally advised to consume more protein than the recommended daily allowance of 0.

More recently, however, several reviews Rizzoli et al. Conversely, inadequacies in dietary intake have a negative effect on physical performance, which might, in turn, contribute to an increased risk of injury. This is as likely to be the case for the bone as it is for other tissues of importance to the athlete, like muscles, tendons, and ligaments.

Despite this, there is a relative dearth of information relating to the effects of dietary intake on bone health in athletes and, particularly, around the optimal diet to support recovery from bone injury. In the main, however, it is likely that the nutritional needs for bone health in the athlete are not likely to be substantially different from those of the general population, albeit with an additional need to minimize low energy availability states and consider the potentially elevated calcium, vitamin D, and protein requirements of many athletes.

Tendinopathy is one of the most common musculoskeletal issues in high-jerk sports. Jerk, the rate of change of acceleration, is the physical property that coaches and athletes think of as plyometric load.

Given that the volume of high-jerk movements increases in elite athletes, interventions to prevent or treat tendinopathies would have a significant impact on elite performance. The goal of any intervention to treat tendinopathy is to increase the content of directionally oriented collagen and the density of cross-links within the protein to increase the tensile strength of the tendon.

The most common intervention to treat tendinopathy is loading. The realization that tendons are dynamic tissues that respond to load began when the Kjaer laboratory demonstrated an increase in tendon collagen synthesis, in the form of increased collagen propeptides in the peritendinous space 72 hr after exercise Langberg et al.

They followed this up using stable isotope infusion to show that tendon collagen synthesis doubled within the first 24 hr after exercise Miller et al. Therefore, loading can increase collagen synthesis, and this may contribute to the beneficial effects of loading on tendinopathy.

Recently, combining loading with nutritional interventions has been proposed to further improve collagen synthesis Shaw et al. Nutrition has been recognized as being essential for collagen synthesis and tendon health for over years.

The two sailors given the oranges and lemon recovered within 6 days; however, the relationship between the citrus fruit and scurvy continued to be debated for over years. In , Jerome Gross showed that guinea pigs on a vitamin C deficient diet did not synthesize collagen at a detectable level Gross, , making the molecular connection between vitamin C and scurvy.

The requirement for vitamin C in the synthesis of collagen comes from its role in the regulation of prolyl hydroxylase activity Mussini et al. As vitamin C is consumed in the hydroxylation reaction, and humans lack the l -gulono-γ-lactone oxidase enzyme required for the last step in the synthesis of vitamin C Drouin et al.

Even though a basal level of vitamin C is required for collagen synthesis, whether exceeding this value results in a concomitant increase in collagen synthesis has yet to be determined.

Therefore, currently, there is no evidence that increasing vitamin C intake will increase collagen synthesis and prevent tendon injuries. Like vitamin C, copper deficiency leads to impaired mechanical function of collagen-containing tissues, such as bone Jonas et al.

However, the beneficial effects of copper are only seen in the transition from deficiency to sufficiency Opsahl et al. There is no further increase in collagen function with increasing doses of copper. This sequence allows collagen to form the tight triple helix that gives the protein its mechanical strength.

Because of the importance of glycine, some researchers have hypothesized that increasing dietary glycine would have a beneficial effect on tendon healing.

Vieira et al. The authors repeated the results in a follow-up study Vieira et al. Another potential source of the amino acids found in collagen is gelatin or hydrolyzed collagen.

Gelatin is created by boiling the skin, bones, tendons, and ligaments of cattle, pigs, and fish. Further chemical or enzymatic hydrolysis of gelatin breaks the protein into smaller peptides that are soluble in water and no longer form a gel. Because both gelatin and hydrolyzed collagen are derived from collagen, they are rich in glycine, proline, hydroxylysine, and hydroxyproline Shaw et al.

As would be expected from a dietary intervention that increases collagen synthesis, consumption of 10 g of hydrolyzed collagen in a randomized, double-blinded, placebo-controlled study in athletes decreased knee pain from standing and walking Clark et al.

The decrease in knee pain could be the result of an improvement in collagen synthesis of the cartilage within the knee since cartilage thickness, measured using gadolinium labeled magnetic resonance imaging, increases with long-term consumption of 10 g of hydrolyzed collagen McAlindon et al.

The role of gelatin consumption in collagen synthesis was directly tested by Shaw et al. In this randomized, double-blinded, placebo-controlled, crossover-designed study, subjects who consumed 15 g of gelatin showed twice the collagen synthesis, measured through serum propeptide levels, as either a placebo or a 5-g group.

Furthermore, when serum from subjects fed either gelatin or collagen is added to engineered ligaments, the engineered ligaments demonstrate more than twofold greater mechanics and collagen content Avey and Baar unpublished; Figure 1.

Even though bathing the engineered ligaments in serum rich in procollagen amino acids provides a beneficial effect, this is a far cry from what would be seen in people. However, these data suggest that consuming gelatin or hydrolyzed collagen may increase collagen synthesis and potentially decrease injury rate in athletes.

Citation: International Journal of Sport Nutrition and Exercise Metabolism 29, 2; These and other nutraceuticals have recently been reviewed by Fusini et al. Interestingly, many of these nutrients are thought to decrease inflammation, and the role of inflammation in tendinopathy in elite athletes remains controversial Peeling et al.

Therefore, future work is needed to validate these purported nutraceuticals in the prevention or treatment of tendon or ligament injuries. Although injuries are going to happen in athletes, there are several nutrition solutions that can be implemented to reduce the risk and decrease recovery time.

To reduce the risk of injury, it is crucial that athletes do not have chronic low energy availability, as this is a major risk factor for bone injuries. Cycling energy intake throughout the year to allow race weight to be achieved, while achieving adequate energy availability away from competitions, may be the most effective strategy.

It is also crucial for bone, muscle, tendon, and ligament health to ensure that there are no dietary deficiencies, especially low protein intake or inadequate vitamin C, D, copper, n-3 PUFA, or calcium.

This highlights the importance of athletes having access to qualified nutrition support to help them achieve their goals without compromising health.

If an injury does occur, one of the key considerations during the injury is to ensure excessive lean muscle mass is not lost and that sufficient energy is consumed to allow repair, without significantly increasing body fat. It is crucial to understand the change in energy demands and, at the same time, ensure sufficient protein is consumed for repair, especially since the muscle could become anabolic resistant.

In terms of tendon health, there is a growing interest in the role of gelatin to increase collagen synthesis. Studies are now showing that gelatin supplementation can improve cartilage thickness and decrease knee pain, and may reduce the risk of injury or accelerate return to play, providing both a prophylactic and therapeutic treatment for tendon, ligament, and, potentially, bone health.

Where supplementation is deemed necessary e. Last but not least, more human-based research is needed, ideally in elite athlete populations, on the possible benefits of some macro- and micronutrients in the prevention or boosted recovery of injured athletes.

Given that placebo-controlled, randomized control trials are exceptionally difficult to perform in elite athletes no athlete would want to be in a placebo group if there is a potential of benefit of an intervention, combined with the fact that the time course and pathology of the same injuries are often very different , it is important that high-quality case studies are now published in elite athletes to help to develop an evidence base for interventions.

All authors contributed equally to the manuscript, with each author writing specific sections and all authors editing the final manuscript prior to final submission. They also declare no conflicts of interest related to this manuscript.

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Journal of the International Society of Sports Nutrition, 7 , 2. Buckley , J. Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise.

Journal of Science and Medicine in Sport, 13 , — Clark , K. Albert , A. Close , G. The emerging role of free radicals in delayed onset muscle soreness and contraction-induced muscle injury. Cobley , J. Influence of vitamin C and vitamin E on redox signaling: Implications for exercise adaptations.

Cockburn , E. Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscle damage. Applied Physiology, Nutrition, and Metabolism, 35 , — DiLorenzo , F.

Docosahexaenoic acid affects markers of inflammation and muscle damage after eccentric exercise. The Journal of Strength and Conditioning Research, 28 , — Drouin , G.

The genetics of vitamin C loss in vertebrates. Current Genomics, 12 , — Edouard , P. Muscle injury is the principal injury type and hamstring muscle injury is the first injury diagnosis during top-level international athletics championships between and British Journal of Sports Medicine, 50 , — Sex differences in injury during top-level international athletics championships: Surveillance data from 14 championships between and British Journal of Sports Medicine, 49 , — Feddermann-Demont , N.

Injuries in 13 international Athletics championships between — British Journal of Sports Medicine, 48 , — Fischer , V. Calcium and vitamin D in bone fracture healing and post-traumatic bone turnover. Frankenfield , D. Energy expenditure and protein requirements after traumatic injury.

Nutrition in Clinical Practice, 21 , — Fredericson , M. Regional bone mineral density in male athletes: A comparison of soccer players, runners and controls. British Journal of Sports Medicine, 41 , — Fusini , F. Nutraceutical supplement in the management of tendinopathies: A systematic review.

Muscles, Ligaments and Tendons Journal, 6 , 48 — PubMed ID: Gillen , J. van Loon , L. Dietary protein intake and distribution patterns of well-trained Dutch athletes. International Journal of Sport Nutrition and Exercise Metabolism, 27 , — Glover , E.

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PLoS ONE, 10 , Hespel , P. Richter , E. Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. Ihle , R. Dose-response relationships between energy availability and bone turnover in young exercising women.

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Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance. The Journal of Strength and Conditioning Research, 23 , — Jonas , J. Impaired mechanical strength of bone in experimental copper deficiency. Kagan , H. Lysyl oxidase: Properties, specificity, and biological roles inside and outside of the cell.

Journal of Cellular Biochemistry, 88 , — Knobloch , K. Acute and overuse injuries correlated to hours of training in master running athletes.

Langberg , H. Type I collagen synthesis and degradation in peritendinous tissue after exercise determined by microdialysis in humans. Lappe , J. Calcium and vitamin D supplementation decreases incidence of stress fractures in female navy recruits. Journal of Bone and Mineral Research, 23 , — Lian , O.

American Journal of Sports Medicine, 33 , — Lind , J. A treatise on the scurvy 2nd ed. London, UK : A. Macnaughton , L. Tipton , K. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein.

Physiological Reports, 4 15 , e Marques , C. Effects of DHA-rich fish oil supplementation on the lipid profile, markers of muscle damage, and neutrophil function in wheelchair basketball athletes before and after acute exercise.

McAlindon , T. Flechsenhar , K. Change in knee osteoarthritis cartilage detected by delayed gadolinium enhanced magnetic resonance imaging following treatment with collagen hydrolysate: A pilot randomized controlled trial.

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British Journal of Sports Medicine, 52 , — Mountjoy , M. Ljungqvist , A. The IOC consensus statement: Beyond the female athlete triad—Relative Energy Deficiency in Sport RED-S.

Mussini , E. Collagen proline hydroxylase in wound healing, granuloma formation, scurvy, and growth. In similar fashion, cooling down after an activity can help your body recover.

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Heading out the door? Read this article Maca root for hormones the Outside xietary available now on iOS devices for members! Fietary recovery is an uphill battle. On top of all that, you might ;revention the Maca root for hormones 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. Respect the energy demands of healing.

Injury prevention and dietary choices -

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Your email Please make sure the email address you have entered is accurate. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play. Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death.

Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions. Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates.

Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous.

In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium. This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately.

Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established.

Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

For example: General public and active people — the daily recommended amount of protein is 0. Sports people involved in non-endurance events — people who exercise daily for 45 to 60 minutes should consume between 1.

Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.

Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2. While more research is required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney function increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.

Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements.

Nutrient-dense carbohydrates provide the necessary fuel for workouts and competitions. A well-balanced diet is not limited to solid foods alone; proper hydration and electrolyte balance are also integral components. Electrolytes like sodium, potassium, and magnesium play a crucial role in maintaining fluid balance and preventing muscle cramps.

For athletes seeking a complete approach to optimizing their performance, the National Sports Medicine Institute serves as a source of expert guidance and support.

Through our Nutritional Counseling services , athletes gain access to personalized advice from nutrition experts who tailor dietary plans to specific training regimens, ensuring a perfect balance of nutrients to fuel performance and prevent injuries. Interested in scheduling an assessment or want to learn more about our services?

The Nutrient Density Chart TM , revolutionizes the way coaches, athletic trainers, health educators, and science teachers understand the nutritional value of foods. This comprehensive tool categorizes foods based on their nutrient density, offering a clear visual representation of which foods provide the most vital nutrients per calorie.

Armed with this knowledge, educators, and professionals, like those in our Sports Science Lab, can guide athletes towards making informed food choices that optimize their performance. This innovative approach empowers anyone to build well-rounded diets to fortify their overall health.

In the pursuit of excellence, NSMI National Sports Medicine Institute athletes and patients deserve nothing less than comprehensive and science-based support. By equipping patients, athletes, coaches, and educators with the tools and knowledge they need, we strive to become an indispensable partner in your journey toward peak performance, injury prevention, and lasting well-being.

Interested in purchasing your own chart or book?

Pprevention use cookies on Metabolism support vitamins website to cnoices your experience. Preventioh can find out more about Injury prevention and dietary choices we amd Maca root for hormones here. Food is important to fuel and nourish the body. Healthy eating is crucial for healthy development and for preventing disease. Our food choices are impacted by the environments in which we live, learn and play, including our homes, schools, recreation centres, grocery stores and restaurants. We provide information and expertise on healthy eating, healthy food environments and nutrition policies. Injuries are often an Maca root for hormones aspect Injugy participation in physical activity. Nutrition may prvention be Vhoices to prevent injuries related to overuse Natural thermogenic metabolism boost improper training; however, nutrition can play a prevdntion in how fast a student-athlete recovers. Exercise related fatigue, which is characterized by an inability to continue exercise at the desired pace or intensity, is just one example. Nutritional causes of fatigue in athletes include inadequate total energy intake, glycogen depletion, dehydration and poor iron status. For nutrition to aid in injury prevention, the body must meet its daily energy needs.