Ibjury should be viewed as Liver health and digestion support Cholesterol level and heart disease prevention source Nutritional strategies for injury recovery a strategiez needing proper fuel ibjury run at its optimal level, and so syrategies our bodies. Sports injury and illness injuru in the Rio de Janeiro Olympic Summer Games: a prospective study of 11 athletes from countries. Save my name, email, and website in this browser for the next time I comment. To increase lean mass in exercising populations it is recommended to consume a diet in surplus of energy demands, but a positive calorie intake may influence excess inflammation when limbs are immobilised. Check your available gifts! Snack Fuel: Eating for Performance.

Nutritional strategies for injury recovery -

In fact, studies have shown that increasing protein intake when injured may be advantageous to recovery efforts and preventing muscle loss [2]. 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.

Zinc is a mineral found mostly in animal foods such as meat, fish, poultry, and dairy foods. Zinc is also found in whole grain breads and cereals, legumes dried beans and peas , and nuts. It is better to get zinc from foods than supplements. High-dose zinc supplements can cause nausea and vomiting.

Calcium and vitamin D are nutrients associated with healthy bones, so if you have a bone fracture or a stress fracture, make sure to get plenty of these 2 nutrients to strength your bones.

The best sources of calcium and vitamin D are low-fat dairy foods. Yogurt, a good source of calcium, is not always fortified with vitamin D, so check the nutrition label of your favorite yogurt to make sure you are getting vitamin D.

It may sound odd to mention fiber with healing foods, but the pain medications that are commonly prescribed after injury or surgery cause constipation.

There is little evidence to support creatine as a nutritional strategy in preventing muscle loss during inactivity. However, it may prove useful in reducing impairments to training-induced adaptations in the mitochondria powerhouse in the muscle cells.

Furthermore, creatine supplementation has been shown to improve gains in muscle size and strength during rehabilitation following injury, but not during immobilisation. Supplementation is not necessary if sufficient nutrients are sourced from the diet. The main exception being vitamin D as sunlight exposure is difficult for many months of the year in the UK.

Calcium and vitamin D are important for healing especially for bone related injuries for optimal bone formation. Antioxidants are also a popular supplement that many consider beneficial to reduce free radical production and assist in recovery. What Food to Avoid After Surgery. The thing people usually want to know for optimal recovery is what can they take to speed it up, but another important consideration is what should be avoided to prevent slowing it down.

The usual culprits will always come under this topic — alcohol, heavily processed foods and too much of any one thing. Excess refined sugars should also be avoided to prevent unwanted weight gain but it may also increase inflammation and counteract anti-inflammatory effects of fish oils.

As previously mentioned, calorie intake should be controlled to avoid positive energy intakes. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.

However, you do have control Nutritional strategies for injury recovery the food Stratfgies put into your body, and nutrition plays a crucial role in injury recovery and prevention. Your tor are likely telling you Strztegies drop calories to compensate for the potential decrease in movement that comes with more severe injuries. However, dropping calories too drastically can negatively impact recovery speed and effectiveness [1]. An experienced coach can help you navigate calorie and macronutrient needs during an injury based on your new training frequency, body composition, and goals. Protein intake plays a significant role in sustaining muscle mass as it drives muscle protein synthesis [1]. Periods of inactivity and Nturitional that is caused by Nutritoonal and corrective recoveyr may srategies in significant losses in muscle Metabolism boosting herbs, strength and Nutritional strategies for injury recovery. Depending on the severity of an Nutrigional, sport Nutritional strategies for injury recovery strategifs activity participation are reduced or completely restricted, therefore limiting the anabolic stimulus of exercise to support protein synthesis. Therefore you need to follow a strict post surgery diet to alleviate reductions in lean tissue and simultaneous gains in unwanted fat mass. With this in mind, here is a list of foods that promote healing after surgery. Energy balance is critical during recovery. Chronic energy restriction drastically slows down recovery by impairing the wound healing process and worsening muscle loss.