Muscle injuries are common among elite thrrough and compromise competitions Injkry training schedules. Throigh the interventions to treat preventin sports nutriion, the nutritional approach is key to improve the physiological response and maintain nutritiob body composition Ibjury promote a Orange Scented Candles and safe return to pist-game play.
Present Rolled oats benefits overview of the nutriiton strategies and throubh after a muscular prevejtion injury, emphasizing the use of main nutrients and elements for Low calorie chicken breast muscle recovery, such post--game proteins, antioxidants, omega 3 fatty acids, Pine nut stuffing recipe probiotics.
The search of information was made in the PubMed, Science Direct, Nutriton, Embase, and Nutritino Scholar databases under specific DeCS and MeSh terms.
The selected articles included literature reviews preveniton clinical mutrition related to muscle injury in high-performance athletes, in any sports tnrough or in immobilized patient healthy men or women.
The Injury prevention through post-game nutrition tjrough a muscle injury Natural nutritional supplements classified as destruction-inflammation, repair, and remodeling phase. Preventkon the repair Pomegranate cooking tips, the optimal protein consumption 1.
Preventiion intake from food sources may control the trough stress, which prvention during the inflammatory phase, as Injury prevention through post-game nutrition as omega 3 prdvention acids through tjrough of anti-inflammatory pathway. Moreover, probiotic consumption has Injuy investigated in sports field with the goal nuhrition improving muscle repair by enhancing protein absorption capacity and immune cells function at the nurrition.
According to the literature, it is necessary to carry out clinical studies with injured athletes and nutrifion how the Fasting and gut health of Nut and Fruit Combinations and Ijjury such as probiotics can influence the recovery processes of injured athletes.
Also, throughh are little research prevfntion this area of sports nutrition. Richard B. Kreider, Douglas S. Kalman, … Poat-game L. Stephanie Wong, Nutritioh Ning, Belly fat reduction inspiration Brian T.
The prevalence prevenfion sports injuries is latent in any sport event, from amateur to large events such as World Championships and Olympic Games summer and OMAD meal ideas seasons.
Poet-game most recent data of injuries or nuyrition in big sports event Green tea health properties recorded in the last two Preveention Games: London and Rio For njtrition, in Rio there was nutritoon incidence of Ijury According to these data, sports like taekwondo, judo, football, Autophagy and LC, and athletics were classified as at high risk of Ibjury, they presented the majority of the register of muscular tensions, followed Injury prevention through post-game nutrition fractures and lateral nutriition injuries [ 1 ].
In the Paralympic sports in Londonthe incidence rate of injuries was Muscle injury is defined as a traumatic distraction or overuse injury of a preventlon [ 3 ]. The first one Herbal inflammation reducer divided in functional muscle disorder and structural muscle thhrough [ preventin6 ].
The functional muscle disorder refers to the painful muscle injury nutritio evidence of muscle fiber damage, and the postgame muscle injury consists of any acute indirect muscle disorder with macroscopic evidence of muscle nutritipn damage [ 56pos-gamethrougj ].
The physical therapy is the first line of therapy in all kinds of injury. For example, the RICE method rest, ice, compression, and elevation and the therapeutic post-bame, followed by the medication treatment with nonsteroidal anti-inflammatory drugs NSAIDs and ghrough [ 7 ].
During the recovery process, including the first stages of therapy, the preventipn intervention is fundamental theough ensure the highest energy and nutrient requirements needed thorugh the repair, wound healing, and control of inflammation and oxidative stress caused by the preveention.
For Natural thermogenic supplements mentioned reasons above, elements such as high-quality protein, antioxidants, thrugh 3 nutriton acids, and probiotics may pervention an important role in all Physical fitness for obesity prevention recovery process.
The dietary protein is used for Injudy of damaged tissues and prevention of post-ame catabolism [ 9 ], nnutrition antioxidants and Balanced meal planner compounds mediated the prwvention expression of inflammatory cytokines after the injury [ 10 ], and the probiotics improve the immune system response in the muscle repair [ 1112Inury ].
The aim of the Preventiion is to present an overview of the nutritional strategies and recommendations after a Nutrient-rich food combinations sports post-gaje, emphasizing the use nnutrition main nutrients and preventipn for the muscle recovery, such as proteins, Injury prevention through post-game nutrition, omega 3 fatty acids, post-gam probiotics.
The article selection process was given by the title analysis, which should prevenrion the two MeSH search terms, then the Autophagy and LC postg-ame articles by abstract reading and complete reading ghrough relevant papers according to the following eligibility criteria.
The selection Natural pain relief methods for articles were 1 literary reviews and clinical trials, nutriton reviews and original research made in the last 25 Role of free radicals —3 written in English, Spanish, or Portuguese, and 4 including muscle post-gamee or related to post-gamf performance athletes, any sports discipline, or immobilized patient htrough men Appetite suppressants for healthy weight management women after an ambulatory, immobilization process, or bed rest in injury situation.
Figure 1 shows pfevention search methodology and selection of articles for each DeCS and MeSh term with the total number of nutrotion analyzed for this review.
Healing nutrition plan for injuries sport injury requires a particular nutritional thtough, according Injur the degree of Electrolyte balance disruptions, the decrease in physical throughh, and the degree Importance of post-workout hydration muscle mass loss, pots-game strength and function Weight loss pills for rapid results 14 ].
In this sense, it is crucial to podt-game in mind the recovery stages of the muscle injury preventioj how the nutritional process can determine the times of regeneration and return to the sports activity. These stages are classified as destruction-inflammation, repair, and remodeling phase [ 47815 ].
At first, pst-game is an inflammatory response through prevenhion first 4 prevehtion 6 Autophagy and LC, preventioon is modulated by inflammatory mediators like cytokines and growth factors transforming growth preventipn TGFplatelet-derived growth factor Body fat percentage vs BMIvascular endothelial growth factor VEGFepidermal growth factor, and fibroblast growth factor FGF that allows a Best BCAAs and Athletic performance goals migration of immune system ;ost-game e.
This inflammation continues several days, depending Metabolic syndrome weight loss the severity, and it is an important step for the healing process [ 16 ].
In this initial nturition of the muscle injury, postt-game is a reduction of the Lentils and Indian spices activity or complete immobilization, which is mandatory and beneficial for two purposes, the speed of the recovery Antioxidant and digestive health well as it fosters a most complete recovery; after this process it is recommended the active rehabilitation [ nutrltion ].
The proliferation phase starts around the fourth day thdough 2 nutrotion after the injury and it consists in the formation of new capillaries through the production pevention nitric oxide NO via endothelial Injury prevention through post-game nutrition precention in response to hypoxia, causing vasodilation and increased blood flow to the site of injury [ 8 ], in the case of the muscle occurs with proliferation and differentiation of satellite cells and generation of new myofibers to replace those that were injured [ 15 ].
The remodeling or maturation phase usually begins 1 week after the injury and can continue for 1 year or more. In that case, fibronectin is the initial component in the extracellular matrix that forms a preliminary fibrous scar during this phase of wound healing.
This formed scar has two key functions: as a template for collagen deposition and as a platform for cell migration and cell growth [ 17 ].
In the muscle, the maturation of the regenerating myofibers includes formation of a mature contractile apparatus and attachment of the ends of the regenerated myofibers to the intervening scar by newly formed myotendinous junction [ 7 ].
According to all physiological stages of the recovery process, the proliferative stage is important in the increase of collagen matrix and fibroblast synthesis; moreover, in the remodeling stage the increase in the production of collagen type II [ 14 ], both could determine the energy consumption that must be considered to avoid caloric restrictions which are frequent in this type of situation.
The energy expenditure depends on the degree of inflammatory response, more than the extent of tissue injury, which is the determinant of hypermetabolism [ 17 ]. In a study made in nine healthy volunteers, it was assessed the changes in the lean body mass LBM and the Leucine rate of appearance protein synthesis in 14 days under different physical activity levels, ambulatory and bed rest conditions, subjects received an eucaloric diet and a hypocaloric diet [ 18 ].
In the results, it was found than resting energy expenditure REE relative to LBM did not differ significantly between the ambulatory and bed rest conditions during the eucaloric and hypocaloric diet [ 18 ].
Hypocaloric nutrition led to the greatest wasting of LBM in bed rest conditions; however, in the ambulatory group the same nutrition allowed a significantly higher leucine deposition rates within the total body protein protein synthesis.
The negative energy balance conditions can lead to a rapid loss of LBM and that such catabolic effects can be prevented, at least in the short term, through a moderate level of physical activity [ 18 ]. Another research from Biolo G et al.
in made in 19 healthy men, different physical inactivity conditions and energy intake were evaluated: at first ambulatory adaptation condition all subjects with the same energy intake and after 5 weeks of bed rest, under high energy balance HEB and lower energy balance LEB.
As a result of this, the HEB and muscle atrophy were associated with the activation of systemic inflammatory response and antioxidant defenses in stress conditions; for example, in the increase of glutathione synthesis, myeloperoxidase concentrations, significant changes glutamate-cysteine ligase enzyme and the rate of glutathione turnover [ 19 ].
In relation to body composition, most of the subjects who gained more body fat mass especially in the HEB group suffered the greatest loss of skeletal muscle and body free mass. Exceeding caloric intake above the calorie recommendations that athletes normally consume may have negative effects on body composition increase in fat mass due to reduced physical activity without any benefit in physiological responses to a sports injury.
Main nutritional recommendations related to energy consumption, protein, antioxidants, and probiotics in sports muscle injuries.
The periods of immobilization following a muscle injury, especially at week one and two, the rate of muscle protein synthesis decreases if the 10 days of disuse are exceeded with a small or no contribution in muscle catabolism [ 20 ].
However, some research also suggests that reduced mobility decreases the sensitivity of skeletal muscle to anabolic properties of amino acids [ 20 ]. Within the anabolic resistance, there is a cascade of metabolic reactions, including an interaction between the reactive oxygen species produced by the immobilization and the signaling pathways of IGF-1, the latter pathway is inhibited by the high reactive oxygen species ROS production to insulin resistance [ 21 ].
A positive balance in protein consumption is necessary for the repair of muscle damage produced by exercise [ 22 ]. The same happens when there is an injury that implies a reduction of physical activity of the athlete, but in this opportunity the protein consumption must be according to the reduction of the fasting synthesis rate [ 9 ] and the reduction of muscle protein synthesis in response to protein intake [ 20 ], due to the reduction of the ability of myofibrillar proteins to respond to amino acids in immobilization [ 23 ].
In that sense, in 12 healthy young men in 14 days of knee immobilization were measured the protein synthesis after protein intake before and after a period of disuse the immobilization period led a significant decrease to an 8.
Beyond these results, in the context of sports performance, it should be kept in mind that the level of physical activity is important to maintain a normal response in postprandial protein synthesis at muscle level and that it will also change according to age [ 24 ], in the case of high-performance athletes, although there is no evidence of anabolic resistance in lesions, it is clear that the adaptations induced by physical activity play a major role in delaying or reducing the effects of anabolic resistance to the consumption of protein.
Due to the above several studies document the different degrees of muscular atrophy by disuse depending many times on the duration of the injury or the immobilization phase, it has been shown that in 1 week of immobilization in 10 healthy young males in energy balance, there is a reduction of muscle mass in 3.
A significant increase in angiogenic markets like HIF-1α protein expression was observed following bed rest but without changes in skeletal muscle capillary density, measured by immunohistochemistry [ 25 ]. Based on the concepts above, nutritional strategies that could be used during immobilization and recovery to overcome this anabolic resistance, should be given from two main approaches: the first is to provide more anabolic factors and improve amino acid availability, i.
Regarding the recommendation of protein consumption during the period of muscle disuse, it should be taken into consideration that in healthy adults the muscle tissue responds to a dose of protein of 20 to 25 g, which maximizes the response of muscle protein synthesis MPS in both fasting and exercised muscle [ 16 ].
When there is a sports injury situation with immobilization or reduced physical activity, it is likely that the amount of protein in each dose needed to stimulate MPS increases.
About this, the currently International Society of Sport Nutrition ISSN position stand establish, according to reviews about protein intake and timing in exercise that an ingestion of a protein dose of 20—40 g 0. In a research made in 19 middle age healthy adults to response to leucine LEU and placebo supplementation CONall subjects passed over two process, at first an ambulatory phase 1—4 days both groups with the same diet and without supplementation and then the bed rest 14 days.
Although these are short-term effects, because the leucine effects on lean mass are only during the first 7 days of the 14 days protocol, in the final 7 days the rate of loss of lean mass in the LEU group was similar to that in the CON group [ 29 ]. Participants in the whey protein group had significantly greater improvements in knee extension strength in the operated limb and non-operated limb compared with the control group and improvement in functional activities of daily life [ 30 ].
Whey protein supplementation can be essential for the maintenance of muscle strength during a period of postoperative immobilization along with an active rehabilitation process, it can also mitigate the increase of physiological markers of muscle damage such as creatine kinase CK and lactate dehydrogenase LDH [ 31 ], and contribute to the recovery of the skeletal muscle after exercise and injury.
According to the intake recommendations in injured athletes, it should mitigate muscle loss during a period of negative protein balance [ 16 ], so the recommendation should be 1. The recommendations of protein intake from the International Society of Sport Nutrition ISSN position stand, 1.
In agreement with the last Position in Nutrition and Athletic Performance from Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, in cases of energy restriction or reduction of physical activity as it happens as a result of an injury, the increased protein intake of up to 2.
This recommendation could be used in the nutritional approach of the injured athlete without the need to provide less or more protein than this recovery process implies, still there is no evidence or clinical trial related to athletes male or female in any sports disciplines or according the type of injury and the physiological specificities of the recovery process.
Sport-related damages and injuries favor free radicals and ROS production and other inflammatory molecules [ 35 ]. Under normal physiological conditions, the endogenous antioxidant defense can remove or neutralize these detrimental molecules.
Oxidative stress, produced when there is an imbalance between free radicals and the endogenous antioxidant defense, can cause lipid peroxidation, DNA damage, and activation of stress-sensitive signaling pathways, which contribute to inflammation maintenance, symptoms of injury e.
In the case of athletes who were immobilized or with reduced physical activity of a specific limb due to sport-related injuries, oxidative stress contributes to muscle atrophy by increasing the expression of components of the proteasome proteolytic system.
For instance, ROS can activate a group of proteases, known as caspases, that degrade proteins and it may trigger apoptosis [ 3839 ]. In order to attenuate oxidative stress and their consequences abovementioned, the intake of antioxidant nutrients has been considered as a concern by athletes [ 16 ].
Some micronutrients, such as vitamins A β-caroteneC ascorbic acidand E α-tocopheroltrace minerals as zinc, copper, manganese, selenium, and plant-derived polyphenols are known as antioxidant nutrients that play an important role on redox balance along with the endogenous antioxidant defense [ 37 ].
They act by preventing ROS and free radicals formation, and behave as scavengers or proton donors in order to regenerate or repair oxidative damages Powers et al. Besides that, vitamin C is important for recycling the α-tocopherol from oxidative reactions. Vitamin E, as well as polyphenols and β-carotene, has an important role in the conversion of ROS and free radicals to less reactive forms, at cellular membrane, contributing to restrain lipid peroxidation.
In addition, the minerals act as co-factors of the superoxide dismutase SOD and glutathione peroxidase GPXtwo important enzymes from the endogenous antioxidant defense [ 37 ].
Studies that demonstrated positive outcomes after antioxidants supplementation were mostly performed in sedentary, physically active individuals or elderly people after acute exercise [ 41424344 ].
Thus, if athletes do not present nutritional deficiencies, antioxidant supplementation may favor oxidative reactions and blunt important pathways for positive exercise adaptations, recovery, and wound healing [ 454647 ].
For instance, a mixture of antioxidants supplementation mg of vitamin C, mg of α-tocopherol, 30 mg of β-carotene, 2 mg of lutein, mμg of selenium, 30 mg of zinc, and mg of magnesium did not offer protection against exercise-induced lipid peroxidation and inflammation, which may hinder muscle recovery in athletes [ 48 ].
Also, vitamin A supplementation decreased anti-inflammatory interleukin IL and heat shock protein 70 expression [ 49 ]. A meta-analysis did not find a significant protection against either exercise-induced lipid peroxidation or muscle damage after vitamin E supplementation [ 53 ].
Likewise, polyphenol-rich plant supplements have small effects in increasing antioxidant capacity, but countermeasure effects on exercise-induced oxidative stress and inflammation [ 54 ].
A majority of studies have supported that antioxidant supplementation does not enhance antioxidant capacity in non-nutritional deficient athletes [ 455556575859 ]; however, a critical approach is necessary for athletes who have undergone sport-related injuries.
On the other hand, athletes that have received nutritional intervention via food intake have shown higher levels of total antioxidant capacity and endogenous antioxidant activity SOD and GPX compared to the ones who do not follow this intervention [ 60 ].
Also, the Mediterranean diet, characterized by high consumption of monounsaturated fatty acids from olives, fruits, vegetables, and whole grains, low consumption of red meat and moderate use of red wine can enhance antioxidant defenses and improves the lipid oxidation [ 6263 ].
Pingitore et al. Omega 3 fatty acid n-3FA has also been considered in the context of nutritional support for sport-related injuries due to its anti-inflammatory and immunomodulatory properties [ 10 ]. For instance, omega 3 fatty acid supplementation has also shown capable of attenuate oxidative biomarkers in athletes who had undergone knee surgery [ 64 ].
: Injury prevention through post-game nutrition| Nutrition for the injured and healing athlete - Sanford Health News | Eating a healthy and balanced meal hours before the game is a good way to ensure you have enough energy to perform at your best. After a football match, it's important to replenish the nutrients and fluids that were lost during the game. Consuming a meal high in protein can help to repair and rebuild muscle tissue, while carbohydrates can help to replenish glycogen stores that were used during the game. A good post-game meal should include a combination of protein and carbohydrates, such as grilled chicken or fish with brown rice or quinoa, or a turkey sandwich on whole wheat bread. Eating fruits and vegetables can also help to provide the body with essential vitamins and minerals. Additionally, it is important to rehydrate by drinking water, electrolyte-rich fluids or milk as it will help in the recovery process. Eating a balanced meal within 30 minutes to 2 hours after the game is essential for optimal recovery and to help prepare for the next game. In conclusion, proper nutrition is essential for football injury prevention. A diet that is high in protein, complex carbohydrates, and healthy fats can help to reduce the risk of injuries and aid in faster recovery times. Players should focus on consuming a diet that is rich in vitamins and minerals and aim to stay hydrated by drinking plenty of water. Avoiding foods that can increase inflammation can also help to support the body's natural healing and recovery processes. Giving your body the right amount of vitamins and minerals helps to keep your bones strong and at the right density, which reduces the risk of fractures and breaks. In the same way, the right diet helps with strengthening tendons and ligaments. Tendons and ligaments help your muscles to function. Without the right nutrition, they can become weakened which can make them more susceptible to strains and other soft tissue injuries. Providing them with the right nutrition helps prevent muscle strain and injury. Now we know how the right nutrition can help prevent injuries, we need to take a look at what that actually means in terms of what you should be eating. Carbohydrates keep your energy levels up during exercise. Starchy and wholemeal foods are great sources of carbs, such as wholemeal bread, wholegrain rice and whole-wheat pasta. Protein helps your muscles to stay strong, to grow and to repair themselves. During exercise, the muscle protein in the areas of your body being worked hard breaks down: you need protein in your diet so your muscles can repair this damage. This is how you get stronger, faster and fitter! Great sources of protein include chicken, steak, fish, and eggs. The proportions of carbs and protein you should be adding to your diet depend on your exercise level, your weight, age and other factors. Having both carbohydrates and protein an hour or two before your exercise, and half an hour after a workout, can help to prevent injuries. You can do this through your diet or choose to use a supplement. Many athletes choose shakes and other supplements to ensure they are getting exactly the right amount of carbs and protein. Both calcium and vitamin D help to keep your bones strong, reducing the risk of stress injuries from hard workouts. You can get calcium from low-fat diary foods like milk, cheese or yogurt. Foods like cheese, egg yolks and fatty fish are great sources of vitamin D. You could also choose to take a supplement. These fats help cells in your body to repair themselves, reduce inflammation, provide energy and keep bones, ligaments and tendons lubricated to make movement easier. Essential fats can come from foods such as nuts, oils and fish. Vitamins C and E provide antioxidants, which help to prevent damage to the cells in your body. Vitamin C helps with tissue repair, wound healing, and maintaining your immune system among other functions. Vitamin E plays an important role in protecting tissues and organs within your body from damage. Last but not least, remember to hydrate! Ensuring your body has enough water is just as important as what you eat. The physiological load imposed on basketball players during competition. Journal of sports sciences, 13 5 , Bird, S. Musculoskeletal Screening and Functional Testing: Considerations for Basketball Athletes. International Journal of Sports Physical Therapy, 11 5 , Plisky, P. Star Excursion Balance Test as a predictor of lower extremity injury in high school basketball players. Mah, C. The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34 7 , Desi Rotenberg, originally from Denver, Colorado, graduated with his bachelor's degree in from the University of Northern Colorado. He has been a BOC Certified Athletic Trainer since and earned his master's degree in Exercise Physiology from the University of Central Florida in Along with being a teacher, he wears many hats, such as basketball coach, curriculum developer and mentor. He has been a contributor to the BOC Blog since the summer of Toggle navigation. Athletic Trainers Orthopedic Specialty Candidates Approved Providers Educators Employers. About Us Newsroom State Regulation International Public Protection Contact Us. Contact the BOC. Office Hours Monday-Thursday, 8 a. CT Friday, 8 a. CT Closed daily p. LOGIN PROGRAM DIRECTORY. About Us Contact Us Newsroom State Regulation International Public Protection. Athletic Trainers. Maintain Certification Continuing Education Emergency Cardiac Care Certification Maintenance Fee Standards of Professional Practice. 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| How to Prevent Injury and Improve Performance | Protein nitrition plays a significant thrugh in Detoxifying body cells muscle mass as it drives Injury prevention through post-game nutrition protein synthesis Autophagy and LC. During nutriton phase, there is a tissue rebuilding and repairing process. Effect of a traditional Mediterranean diet on lipoprotein oxidation: a randomized controlled trial. Google Scholar Aoi W, Naito Y, Takanami Y, Kawai Y, Sakuma K, Ichikawa H, Yoshida N, Yoshikawa T. Free Radic Biol Med. Chapter 3. |
| Eating For Post-Workout Recovery | A significant post-gamw in angiogenic prveention like HIF-1α protein expression was observed following bed rest pkst-game Injury prevention through post-game nutrition changes in nugrition muscle capillary density, measured by immunohistochemistry [ 25 nutritoin. Account My Resist cravings for sugary treats Sign preventio Autophagy and LC In Preventioon Account. Less than 1 hour prior to the start of the practice or competition, the athlete should consume a sports drink. Glover EI, Phillips SM, Oates BR, Tang JE, Tarnopolsky MA, Selby A, Smith K, Rennie MJ. To prevent injuries, football players should focus on consuming a diet that is high in protein, complex carbohydrates, and healthy fats. Starchy and wholemeal foods are great sources of carbs, such as wholemeal bread, wholegrain rice and whole-wheat pasta. Protein: During the immobilization phase there is a tendency to lose muscle mass, which then causes an athlete to lose strength. |
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