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.

However, excess zinc supplementation can interfere with the absorption of other cations, specifically iron and copper. Therefore, supplementation should be avoided unless deficiency is present. After suffering a musculoskeletal injury, the proper nutritional support can help the body regain optimal fuel for rehabilitation.

Here are some of her top tips Delayed onset muscle soreness, or DOMS, may not be as serious of an ailment or require a long recovery like wounds or musculoskeletal injuries. Still, this natural result of regular exercise can be both healed and prevented by proper nutrition.

In one review of nutritional intervention for DOMS , researchers reviewed four nutrients that have been suggested to aide sore muscles:. As you can tell from these recommendations, maintaining a healthy, balanced diet is not only conductive to maintaining weight and building muscle. It is not as simple as just how many calories you are ingesting, rather quality, variety, and excellent macro- and micronutrient distribution is important.

A RDN can assist in building a plan that includes high quality foods. Hoogenboom is a professor and an associate program chair at Grand Valley State University, in the Department of Physical Therapy.

She was one of the first Board Certified Sports Clinical Specialists in West Michigan in , and has since been recertified twice by the ABPTS, most recently in She has been a Certified Athletic Trainer since She maintains a clinical practice by volunteering at the GVSU Pro Bono clinic.

Barb is a member of the American Physical Therapy Association and a member of the American Academy of Sports Physical Therapy, where she has been honored with the Academy's highest award, The Ron Peyton Award, and is also a member of the Turner A. Blackburn Sports Physical Therapy Hall of Fame. She also received the "Lifetime Excellence in Education" award from the AASPT.

She is a member of the Female Athlete Triad Coalition, and The Orthopedic Society for Sports Medicine. Barb enjoys clinical research, and has authored many research and clinical commentary articles on the female athlete, nutrition, functional movement, and movement analysis.

She has contributed to 10 textbooks and 5 Home Study Courses on various musculoskeletal topics. She is the editor of the therapeutic exercise textbook entitled "Therapeutic Exercise: Techniques for Intervention" the third edition of which was released in She is also the Senior Associate Editor for The International Journal of Sports Physical Therapy.

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Expert Nutrition Guidelines for Injury Recovery By: Rebecca Moore Add to Favorites. PLUS 4 recipe ideas for you to prepare meals quickly and easily. What medical or health advice have you received prior to your injury and after?

Do you know that you need to watch your cholesterol or your sugar intake to manage some health conditions? Consider your general level of health and follow any new advice from your doctor, surgeon or dietitian about nutrition for injury recovery.

Check out our fabulous food tips from 7 dietitians and nutritionists here. Depending on your injury for example if you have burns or have been through major surgery , your doctor may recommend medical-type, nutrition products that need to be purchased from a pharmacy.

If you think you should talk to someone about food and nutrition for injury recovery, then talk to your doctor or find a credible professional in your country:. And you should consider your answer because food is an important contributor to general mental wellbeing.

Does having your favourite flavour of tea or coffee at your local cafe usually bring you immense joy? Then do that often to help you feel better. Recovering from injury means taking each day at a time and looking for ways to work through emotions and find happiness again; so use meals or coffees out as a small thing to help.

As Fumi said in our interview together, stress is proven to reduce absorption of nutrients. Not want you want! My left leg is still smaller than my right… Anyway, I digress. So you have to be willing to experiment.

According to recent research , a deficiency of protein can impair all sorts of healing processes and affect the immune system, making it harder to fight off infection. You can consider the general guidelines for a healthy diet:. Then I recommend going back and reading points 1 to 6 above and if you are still wondering about your food and nutrition for injury recovery and whether you could be helping your healing along, ask for help or look for credible resources.

You should be given information about the people in your local area that you can talk to. Of course, your doctor will be able to refer you to an accredited dietitian. MyPlate from US government recommends a mix of fruits, vegetables, grains, protein and dairy for healthy eating.

The research that is going on into which foods and nutrients can be better for our health is truly exciting! An example is the exploration of whether or not consuming gelatin with vitamin C can speed up tendon and ligament repair as it helps increase the production of collagen, the main protein found in tendons and ligaments very early-stage research.

Another area is all about our gut bacteria, which is called the microbiome. This is the community of different strains of bacteria, some good, some bad.

The key food the good bacteria need is resistant starch as found in lentils, peas and beans, cooked and cooled potato, cold pasta salad, firm bananas, and certain wholegrain products.

Note that fibre is good to have more of think fruit, vegetables, bran but not all fibres are the same; resistant starch is a fermentable fibre. Watch the video to learn more:. This starvation process leads to the bacteria stopping its nourishment of the intestinal wall.

Then toxins, bacteria and undigested food particles have a greater chance of crossing over into the blood stream. Why am I telling you about the emerging knowledge about gut bacteria and our general health? A recent study found that traumatic injury had a sudden and significant impact on gut bacteria.

The researchers involved think that health professionals should be aware of this, particularly where injuries are severe.

The gut bacteria of people who had suffered a traumatic injury started to change within 24 hours. By 72 hours, three types of bacteria were depleted in the traumatic injury group, relative to the non-injury group, and the levels of two other types of bacteria had risen.

The implications of these changing microbiota are not yet known but the researchers believe that the findings so far point to the possibility that intestinal bacterial composition could in some way be critical to patient outcomes after a traumatic injury.

Recent research in the US has uncovered that stem cells in our body respond to injury and activate various processes to assist healing. Stem cells exist in different parts of our body, for example in bone marrow, and can repair tissue damage.

The foods, vitamins, and minerals you need to add to your diet will depend on your exact needs. Before adding any supplements, it is important you speak with a dietitian to get specific dietary advice.

The diet choices you make can positively or negatively affect injury prevention and rehabilitation. Why are anti inflammatory foods so important? Because chronic pain is often caused by inflammation. Your diet can play a major factor in fighting this inflammation.

Adding anti-inflammatory foods to your diet can help deal with chronic pain. When you add foods that reduce inflammation, you can reduce your pain and make it more manageable. You will not have to continually reach for anti-inflammatory medication. Foods can be your most powerful tool for fighting inflammation and pain.

But you should not just add as many foods as you can to your diet. Instead, you need to choose the right foods. Choosing the wrong foods can make your pain worse and accelerate the disease. Along with lowering inflammation and helping with pain management, your diet can affect your emotional and physical health.

So, eating a healthy diet is not only beneficial for preventing and treating injuries, but it can also improve your attitude and quality of life. There are healthy foods that can help your body heal. And there are foods that can negatively affect your health. If you choose the wrong foods, you can make your pain and inflammation worse.

Some of these foods include fried foods, sugar, margarine, red meats, processed meats and refined carbohydrates. These types of foods have also been linked to heart disease and type 2 diabetes. Nutrition can play a major role in injury recovery and prevention.

However, most people do not understand exactly how to use nutrition for injury prevention. Proper nutrition is vital for staying healthy and staying active. At Sydney Sports and Exercise Physiologists , we will assess your situation and provide you with a personalised nutrition plan that will assist in your healing process and prevent future injuries.

A re you injured or looking to prevent future injuries? Nutrition can be the solution you are looking for. Our Physiologists are experts in their field. They know the best foods to treat and prevent injuries. To learn more about nutrition for injury recovery and prevention, call one of our convenient SSEP locations today.

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. Studies have shown that bone health directly impacts the occurrence of injury and recovery from injury [7]. Calcium can be found in dairy products, leafy greens, almonds, and tofu.

You can find vitamin D in egg yolks, mushrooms, and salmon, but sunlight is the most abundant and effective source! Some antioxidants you may have heard of are vitamin E, beta-cartone, selenium, and manganese. These nutrients reduce inflammation and promote faster recovery [8].

Dehydration increases your risk of injury—from more minimal muscle strains to serious ligament and muscle tears [9]. Proper hydration helps maintain the elasticity and health of connective tissues, boosts your immune system, and helps with inflammatory regulation [10]. Hydration needs vary drastically from one person to another based on height, weight, age, activity level, and even location people at higher altitudes or in dryer, hotter locations generally need more water.

So for most, we recommend judging hydration needs based on fluid loss during exercise and urine color. As for electrolyte intake, replacing sodium, chloride, potassium, magnesium, and calcium lost through sweat will help maintain fluid balance and muscle contraction—all of which aid in injury prevention.

Opting for salty foods is a great way to get in sodium post-exercise. The foods you eat directly impact your ability to mitigate injury or recover from injury when and if it occurs.

Exact nutrient needs vary significantly from person to person and injury to injury. But, with proper nutrition, you can mitigate risk and increase the recovery rate when and if they happen.

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The injured area goes through acute inflammation an essential part of recovery then regrowing the damaged parts with scar tissues and remodelling. So how do you implement the healing tool of food to enhance nutrition for injury recovery and have a better time?

The answer: by focusing on listening to your body, nourishing yourself with foods that make you feel good and eating with minimal stress. Because food and nutrition for injury recovery can be an overwhelming topic, here are six simple approaches to move you forward and help give you the best recovery possible.

Enjoy a meal with family or friends as often as possible to get the social benefits from food: love, laughter, connection and whatever else you treasure. Enjoying food with family and friends can provide nutrition for injury recovery and other social and mental benefits.

What is your practical capacity right now? Can you make your own food? Or are you on crutches with multiple injuries, barely able to make it to the kitchen let alone able to carry a plate of food with you?

Perhaps you can change the way you buy food by having it delivered and you make it yourself or have full meals delivered. When I was injured, in pain, barely sleeping and anxious about what was going to happen to my leg, I lost my appetite completely.

Making food was tricky and the idea of cooking a yummy meal was beyond me, even though I craved nutritious foods like roasts and soups. PLUS 4 recipe ideas for you to prepare meals quickly and easily. What medical or health advice have you received prior to your injury and after?

Do you know that you need to watch your cholesterol or your sugar intake to manage some health conditions? Consider your general level of health and follow any new advice from your doctor, surgeon or dietitian about nutrition for injury recovery.

Check out our fabulous food tips from 7 dietitians and nutritionists here. Depending on your injury for example if you have burns or have been through major surgery , your doctor may recommend medical-type, nutrition products that need to be purchased from a pharmacy.

If you think you should talk to someone about food and nutrition for injury recovery, then talk to your doctor or find a credible professional in your country:.

And you should consider your answer because food is an important contributor to general mental wellbeing. Does having your favourite flavour of tea or coffee at your local cafe usually bring you immense joy?

Then do that often to help you feel better. Recovering from injury means taking each day at a time and looking for ways to work through emotions and find happiness again; so use meals or coffees out as a small thing to help. As Fumi said in our interview together, stress is proven to reduce absorption of nutrients.

Not want you want! My left leg is still smaller than my right… Anyway, I digress. So you have to be willing to experiment. According to recent research , a deficiency of protein can impair all sorts of healing processes and affect the immune system, making it harder to fight off infection.

You can consider the general guidelines for a healthy diet:. Then I recommend going back and reading points 1 to 6 above and if you are still wondering about your food and nutrition for injury recovery and whether you could be helping your healing along, ask for help or look for credible resources.

You should be given information about the people in your local area that you can talk to. Of course, your doctor will be able to refer you to an accredited dietitian. MyPlate from US government recommends a mix of fruits, vegetables, grains, protein and dairy for healthy eating.

The research that is going on into which foods and nutrients can be better for our health is truly exciting! An example is the exploration of whether or not consuming gelatin with vitamin C can speed up tendon and ligament repair as it helps increase the production of collagen, the main protein found in tendons and ligaments very early-stage research.

Another area is all about our gut bacteria, which is called the microbiome. This is the community of different strains of bacteria, some good, some bad. The key food the good bacteria need is resistant starch as found in lentils, peas and beans, cooked and cooled potato, cold pasta salad, firm bananas, and certain wholegrain products.

This diet includes plenty of protein, carbohydrates, and healthy fats. Protein is essential for muscle repair and growth, while carbohydrates provide energy for your body to heal. Healthy fats support overall health and inflammation reduction.

Some Good Foods To Eat During Your Injury Rehab Include:. How Much To Eat During Sports Injury Rehab. Timing Your Meals And Snacks. Tips For Meals And Snacks During Sports Injury Rehab:. Eat a meal or snack within 30 minutes of finishing your physical therapy session.

This will help to refuel your body and start the muscle repair process. Eat every hours throughout the day to keep your blood sugar levels stable. Take small meals for dinner as it may disturb your sleep. In The End,. Read More. How To Get Rid Of a Headache With Natural Remedies.

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