Basically, it is about having a well-balanced and varied diet , for all people who practice sport. Only elite athletes require more comprehensive nutritional guidelines. We would have to distinguish between two types of injuries: those that force the athlete to have the injured area immobilized such as a break, a sprain etc and those that are wear and tear injuries, that do not require to be immobilized.

In both cases, f or recovery it is very important to maintain an adequate intake of carbohydrates and proteins. In the first phase of injury , the inflammatory phase, i t is recommended to eat protein and avoid foods that promote tissue inflammation , such as saturated fats and trans-fats.

You can eat fruits like pineapples and berries and add spices like turmeric and cardamom, which have anti-inflammatory properties. Blue fish is also recommended, given its high content of omega3. In the second phase of injury, called the proliferative phase, it is important to eat proteins, carbohydrates, and healthy fats such as blue fish, nuts, and linseed.

Refined oils should be avoided at all costs. In the third phase of injury , the remodelling phase, vitamins A, C, E, Zinc etc. are very important. We actually need to slightly increase calorie intake. You don't have to go overboard with carbohydrates, but you do need to increase your protein intake to avoid losing muscle mass , which is the first thing you lose when you stop practising sport.

It is recommended to take in 2 grams of protein per kg of weight per day. If they cannot be obtained through food intake, they should be obtained through food supplements.

Amino acids are also very important, especially leucine, which is one of the nine essential amino acids that the body cannot produce on its own. We must provide it through food.

Leucine contributes to the growth and regeneration of muscle tissue. But specific eating habits can be an effective part of a comprehensive injury-prevention strategy that includes such measures as getting adequate muscle recovery and using the right equipment.

After all, your diet creates the building blocks of your body structure. Just as a well-built house is more likely to survive an earthquake, a properly nourished body is better able to withstand, say, a rigorous half-marathon training plan. That said, here are four specific eating habits that will help you reduce your risk of injury.

Eat enough. The worst nutritional mistake you can make with regard to injury prevention is to eat too few calories. No need to obsessively count calories. Instead, monitor your workout performance, your body weight and your body composition.

Certain types of fat are also essential ingredients in compounds that participate in the inflammation process, which can keep small injuries from becoming big ones.

Nutrient timing Time your meals to boost performance and increase calories to decrease energy deficiencies. Nutrition as a Rehab Tool Sometimes injuries are just unavoidable - here's how to aid the recovery process: Take in enough energy from calories Avoid calorie restriction and energy deficits - DO NOT RESTRICT CALORIES.

When injured nutrition plays a vital role since you actually need more nutrients and calories coming in because your body is scrambling to heal.

This requires increased energy metabolism and output. When you reduce calorie intake during an injury, your rate of muscle loss is accelerated because your body is pulling energy from protein.

So lack of exercise and reduction in nutrients coming in will increase muscle loss. Increase protein to 2g per kg of body weight to maintain muscle mass During an injury, your immune system is activated and that causes rapid turnover of those immune cells - many of those are proteins themselves.

To offset that cell turnover and nitrogen loss, you should consume more protein, specifically high-quality protein high in leucine. Leucine is an amino acid which is a top stimulator of muscle protein synthesis Foods containing leucine are: eggs, dairy products, soy products, meat.

Protein supplements can also help, such as Gnarly Whey or Gnarly Vegan. Continue eating consistent, well-balanced meals, and consume your colors! Both of these will ensure you get your micros and macros. Stay hydrated Fueling with water is necessary so your body can deliver those necessary nutrients and immune system components to the site of the injury to decrease inflammation and start to heal and repair.

Staying hydrated will also help flush out lactic acid, and hydrate our tissues so they can function properly. Gnarly Hydrate is a great supplement to add to your diet to help stay hydrated as well.

Dangers of Energy Deficits Energy deficits come from restricting calories. It can easily lead to: Increased risk of injury Slowed recovery process Malnutrition This is because the body will typically choose to pull protein from muscles for energy first, because we need fat for organ and cell protection.

Short term goals: Eat consistently, simply, and with a plan Time your nutrients Specifically carbs and proteins Avoid dehydration Gnarly Hydrate Support recovery Gnarly Collagen Pro Avoid energy deficits Support performance with ergogenic aids if appropriate Gnarly BCAAS Gnarly Pump Gnarly Pre Workout Get adequate sleep and take rest days as needed There isn't any " one size fits all " plan when it comes to nutrition, but when looking for a plan, take into consideration your health, your history, your background, your eating arrangements i.

from a cafeteria, only can access a microwave, etc. For athletes, this is generally not recommended. It narrows down window of consumption, minimizing your chance to get all of the nutrients you need.

It also limits when you can train as you won't want to train on an empty stomach. It can also easily trigger past disordered eating. There is also not a ton of research showing that it helps with performance or recovery. Complex carbs vs. simple carbs: Typically, it is recommended to fuel with carbs within a hour time frame before a race or competition.

A general rule of thumb is 1g of carbs per kg of body weight one hour before, 2g of carbs per kg of body weight two hours before, etc. What to consume before early morning workouts: This really depends on the activity - high intensity workouts would require eating more than low intensity workouts.

It is generally always recommended to consume some type of carb-rich snack before any workout. Early in the morning, this could just be some toast, a granola bar, yogurt with fruit, an energy tube, etc. An energy drink could also be beneficial to a morning workout if that is something you would like.

Coming back from a big injury, like an ACL tear: When recovering from a big injury, it is important to get back to your basic diet by eating consistently and bumping up the calories you consume from protein.

Collagen is also really important because helps with collagen synthesis in the body, so it can help recovery with connective tissue injuries especially. Collagen supplements should be taken only in addition to your consistent and wholesome diet, not in replacement of high-quality foods, however.

Try Gnarly Collagen Pro if you're interested in adding a collagen supplement to your diet.