Another study looked at the Antioxidant-rich diet use of micronutrients in the ln of tendon healing following injury Edurance J Sports Med fod. Influence Nutrition for recovery and injury prevention in endurance sports nutrient intake on recoevry capacity, muscle damage preventipn white blood cell count Strengthen immunity naturally female soccer players. Thus, interventions that recoveryy increase the rate of healing and decrease the time to return to play are important. The salient point here is that although the daily requirement for zinc is only around 15mgs just fifteen thousandths of a gram per day, even a mild shortfall in zinc intake will, over time, inhibit the efficiency of these enzymes, with a negative impact on protein turnover, and thus potentially at least wound healing. 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.

Nutrition for recovery and injury prevention in endurance sports -

One of these changes involves loss of muscle mass - as most athletes who have been injured will testify! However functional problems can also result as a result of damage to other tissues, such as tendons and ligaments.

Rehabilitation and increased activity of the injured limb second stage - This phase follows the return of mobility leading to muscle mass growth hypertrophy and the return of functionality to the injured area. Unfortunately, the complete recovery of strength and function following injury-induced immobilization takes much longer than the time it takes to lose them.

In this phase, regenerating muscle tissue and consolidating the healing process eg fracture healing, tendon repairs etc are important. Whereas optimum nutrition is similar for these two stages, there are some key differences.

For example, in phase one, nutrients that can reduce excessive and counterproductive inflammation could - in theory at least - be useful. In phase two for example, nutrients that might augment the process of knitting tendon to bone following tendon repairs could be particularly helpful.

Figure 1: Flow diagram of the metabolic and functional changes following injury-induced immobilization Decreased synthesis of muscle and tendon proteins, as well as decreased muscle growth stimulation leads to a quick and dramatic decrease in muscle size and strength, tendon structure and function.

In recent years, evidence has accumulated that omega-3 polyunsaturated fats PUFAs such as EPA and DHA have potent anti-inflammatory actions 1. Synergistically, EPA and DHA play a role in controlling and limiting the inflammation process. This is in contrast to the omega-6 fatty acids much more prevalent in Western diets , which is a known stimulator of NF-κB activity and thus pro-inflammatory 2.

So far, so good. However, the problem however is that research on the necessary dose of omega-3 oils to elicit an anti-inflammatory effect in humans is still limited.

Nevertheless, taking the evidence in the round, it seems reasonable to assume that in the acute phase following an injury, athletes should try to increase their omega-3 intake and omega-6 intake.

Inactivity results in rapid muscle loss, and the primary metabolic factor leading to muscle loss is decreased muscle protein synthesis. Increased protein intake is often the first nutritional countermeasure considered for muscle loss. However, research shows that while protein or essential amino acid intake increases muscle protein synthesis both at rest and following exercise , this anabolic muscle building effect is blunted during prolonged periods of immobilization 4.

One possible way round this effect is to consume protein such as whey, which is rich in the amino acid leucine. Studies in elderly humans indicate that immobilization-induced resistance to muscle growth may be overcome by increasing the leucine content in the diet of ingested amino acids 5.

Furthermore, studies on rats in a catabolic state ie with a tendency towards muscle tissue loss have shown that leucine supplementation can reverse muscle protein losses, typically increasing muscle protein synthesis back to normal levels 6.

In addition, numerous other studies have demonstrated unequivocally that leucine-rich protein is superior to other proteins for stimulating the synthesis of muscle tissue. From the above, it seems logical that consuming leucine-rich protein such as whey during an initial period of immobilization following an injury could be beneficial for an athlete.

The caveat however is that to date, no research has been carried out on the effects of leucine-rich protein supplementation on rates of muscle losses in injured and immobilized athletes.

To reiterate however, any protein supplementation should consist of leucine-rich protein such as whey because research shows that this protein type is significantly more effective at promoting muscle synthesis than supplementing pure leucine as an amino acid 7. Depending on the extent of mobilization, a substantial decrease in total energy expenditure is likely because exercise is either more difficult or virtually impossible.

This explains the necessity for an injured athlete to significantly reduce energy intake to avoid excessive weight gain — weight that has to be lost once training resumes! However, athletes should be cautious not to take this strategy too far.

So, whereas the total energy intake may still need to be reduced, the reduction in calorie intake may not need to be too drastic. For example, if crutches are needed to aid walking, the energy expenditure per unit of distance covered is typically two to three times over that of regular walking.

A third caveat is that any insufficiency in energy intake will impair optimal muscle protein synthesis, in turn leading to greater muscle tissue loss. A balance therefore needs to be struck, and overall, a small amount of weight gain which can be shed when you resume training may actually be preferable to a lack of calorie intake, which is needed to support proper muscle healing and minimize inactivity-related muscle protein loss.

Phase-two nutrition During the rehabilitation and increased activity phase, the goal is to restore muscle mass, strength and functionality. As mentioned above, leucine-rich protein consumed as whey has been shown to be a superior source of protein.

However, with increasing activity, your total energy intake will need to rise accordingly. In particular, adequate carbohydrate intake should be ensured to help fuel your increasing activity level, particularly as muscle protein synthesis is an energetically expensive process, which will further increase energy requirements.

Studies on muscle damage and recovery also suggest that immediate post-exercise feeding of protein combined with carbohydrate can further enhance muscle tissue synthesis 9,10 In terms of protein quantity, a number of studies suggest that approximately 0.

As for timing and frequency of ingested protein, a landmark study compared three different frequencies of whey protein feeding on recovery and muscle repair over a hour period following training and an initial recovery drink 14 : 2 x doses of 40g every six hours 4 x doses of 20 grams every three hours 8 x doses of 10 grams every 1.

Of course, the gram portions of protein consumed later in the day do not have to be in the form of a recovery drink — meals and snacks are fine too. One study suggests that 40 grams of casein protein before bed stimulates muscle protein synthesis overnight And a recent study on subjects undergoing a week training program showed that a low-fat pre-sleep drink containing Summary of key recommendations for athletes During immobilization, ample energy and protein should be consumed.

Extra leucine intake in the form of whey protein should also be considered in an attempt to overcome the resistance to muscle tissue synthesis brought about by inactivity. During the rehabilitation period extra protein particularly in association with the exercise may increase muscle hypertrophy and speed the return to full activity.

For optimal recovery, ample protein and energy - ie sufficient carbohydrate - is necessary. In particular, the timing of protein intake may help muscle protein synthesis. While ample omega-3 intake is desirable for limiting excessive inflammation, athletes should resist the temptation to artificially to decrease inflammation by using anti-inflammatory medication which could be counterproductive to the healing process unless that inflammation has been clearly diagnosed as excessive or chronic.

Can they help speed injury healing, and if so, which nutrients are most effective? References Nutrients , 2, — Biochem. Read More Injury prevention: know your biorhythms! No fear! Ensuring a successful return to sport after injury.

Protein: are you getting enough? Sports nutrition: strengthening your immune system. Andrew Hamilton Andrew Hamilton BSc Hons, MRSC, ACSM, is the editor of Sports Performance Bulletin and a member of the American College of Sports Medicine.

Register now to get a free Issue. Register now and get a free issue of Sports Performance Bulletin Get My Free Issue. Latest Issue. January's issue out now Strength Training Sports Nutrition Fitness Monitoring Sports Injury Triathlon Training Download.

Subscribe Today. Unlimited Access Monthly Magazine Back Issue Library Email Newsletter. More on this Athletes: Yes or no to keto?

L-Citrulline: what can the watermelon nutrient do for you? Drinks vs. gels: how to choose for maximum performance. Vitamin K2: can it help you reach new performance heights? Yerba Mate: a real friend for endurance athletes?

Newsletter Sign Up. Stay on the fast track of sports performance with our newsletter First Name. Last Name. Initials of First Names.

sign me up. Testimonials Dr. Great bang for your buck in terms of quality and content. I love the work the SIB team is doing and am always looking forward to the next issue. Elspeth Cowell MSCh DpodM SRCh HCPC reg "Keeps me ahead of the game and is so relevant.

The case studies are great and it just gives me that edge when treating my own clients, giving them a better treatment.

Thank you for all the work that goes into supplying this CPD resource - great stuff". An athlete should aim to consume 3 grams of leucine per serving of protein. Focusing on consuming high leucine foods, including fish, poultry, tofu, edamame, eggs, may help aid the recovery process.

Prioritize unsaturated fatty acids. Monounsaturated and polyunsaturated fats should be prioritized during recovery for their anti-inflammatory effects.

Good sources include avocado, fish, olive oil, nuts, and seeds. Saturated fats found in processed meats, fried and greasy foods, and vegetable oils can have a pro-inflammatory impact and should be limited. Foods that can help fight inflammation include fruits, vegetables, whole grains, nuts, seeds, fatty fish, and some spices such as turmeric and ginger.

Prioritizing foods that are rich in antioxidants, especially vitamin A, C, and E can help reduce inflammation. These vitamins have antioxidant properties that assist in wound healing and decreasing oxidative stress.

Vitamin C also plays a critical role in collagen synthesis that has an essential role in tendon, ligament, and bone health. Athletes should aim to meet the RDA for these vitamins to support recovery.

Calcium plays a vital role in our bone structure and function and can be especially important for those who have a history of or may be at risk of bone related injuries. Athletes should aim to consume the RDA mg of calcium to support bone health.

Some calcium rich food sources include dairy products, tofu, edamame, chia seeds, canned salmon, and fortified non-dairy beverages. Vitamin D is needed for calcium regulation and bone health but also is involved in skeletal muscle function and immune regulation. Insufficient levels of vitamin D may inhibit recovery from an injury.

An individual may require supplementation if they are deficient in vitamin D, but levels should be assessed and discussed with a physician or dietitian before a supplement is started. Athletes should aim to consume foods rich in vitamin D to maintain sufficient levels.

Foods rich in vitamin D include fish, egg yolks, cheese, fortified cereals and fruit juices. Here are a few dietary supplements that have evidence to show they may positively impact the recovery process.

It is important to note that no dietary supplement will better support recovery than consuming a diet that meets your energy, macronutrient, and micronutrient needs. An athlete should always work with a sports dietitian when considering a dietary supplement to ensure safety and effectiveness. Creatine is a molecule naturally produced in the body and a majority is stored in your body's muscles as phosphocreatine.

Phosphocreatine is used to fuel short, high intensity exercise. It is one of the most highly researched ergogenic aids and there is evidence to show it can improve high intensity exercise and positively impact lean muscle mass.

Creatine may help preserve lean muscle mass during immobilization and help stimulate muscle growth during rehabilitative strength training. If an athlete is interested in supplementing with creatine, it is important to choose a product that holds NSF Certified for Sport or Informed Sport certifications to ensure safety of the product.

For more on creatine, read this article. As previously mentioned, omega-3 fatty acids have a strong anti-inflammatory effect and can help reduce chronic inflammation caused by injury.

There are three primary omega-3 fatty acids: alpha-linoleic acid ALA , eicosapenaenoic acid EPA , and docosahexaenoic acid DHA. It may be difficult for some athletes to consume the recommended 2 grams of omega-3 fatty acids daily, and supplementation may help obtain that amount.

There is inconsistent data in the literature, but omega-3s may also help reduce muscle loss during injury and immobilization. EAAs are a way to provide essential amino acids that can be quickly absorbed and utilized by the muscle. This can produce a greater anabolic response than protein from dietary sources or whey protein supplements because it is a more concentrated and readily available form.

There is evidence to show that consuming EAAs can help preserve lean muscle mass. EAAs should not replace consuming high-quality, whole-food sources of protein.

Expert nutrition strategies for injury Organic Oranges Online and repair when athletes and active clients suffer a setback. Injuries Post-workout protein powders an inevitable part of ij. While injury may be an assumed rwcovery associated with Nutritiion activity, there are injurh cost-effective nutrition strategies that complement standard therapy and can reduce the risk of injury and aid in recovery. RDs who encounter individuals with activity-related injuries must gain an understanding of injury types and the current evidence-based nutrition guidelines for the treatment and prevention of these injuries. In particular, they need to become familiar with nutrition recommendations for energy, protein, carbohydrates, and fats and whether supplements may be of benefit for soft tissue and bone injuries. Injury Types The most common exercise-related injuries affect muscles, bones, tendons, and ligaments. You are injuy 1 of Nutritino 1 ahd articles. For unlimited Weight management for seniors take a risk-free reccovery. Andrew Injurg BSc Hons, MRSC, Prveention, is the editor of Recovsry Performance Bulletin and a member of the Onion-inspired snacks College of Sports Medicine. Andy is a sports science writer Nutrition for recovery and injury prevention in endurance sports researcher, specializing in sports nutrition and has worked in the field of fitness and sports performance for over 30 years, helping athletes to reach their true potential. He is also a contributor to our sister publication, Sports Injury Bulletin. They use the latest research to improve performance for themselves and their clients - both athletes and sports teams - with help from global specialists in the fields of sports science, sports medicine and sports psychology. They do this by reading Sports Performance Bulletin, an easy-to-digest but serious-minded journal dedicated to high performance sports.