Sports nutrition for injury healing -
Especially during the post-injury healing and rehabilitation period, athletes should avoid:. Remember, the right nutrition helps to hasten post-injury recovery to get athletes back into the game sooner and healthier. See your sport dietitian to help you recover better.
Posted In Basketball , Healthy Living , Nutrition , Sports Medicine. Written by SHN Staff. November 9, It is quite rare to find an athlete who has not been injured. Healing processes Three healing processes occur after an injury: Inflammation occurs immediately and continues up to five days post-injury.
Proliferation occurs at five days through three weeks post-injury. During this phase, there is a tissue rebuilding and repairing process.
Maturation occurs from three weeks to two years post-injury depending on severity of injury. During this phase of recovery, considerable remodeling occurs to build a stronger tissue structure.
Based on these healing processes, we can divide nutrition recommendations into two phases: Injury and immobilization, or inflammation and proliferation of healing. Most of the muscle loss occurs during this phase.
Rehabilitation, or maturation of healing. Exercise is re-introduced in the form of therapy, and athletes are advanced to full practice when they are cleared by trained medical staff. When using crutches, energy expenditure can be two to three times higher compared to normal walking.
Sometimes a small weight gain is beneficial because, without enough calories, muscle growth is limited and muscle loss can be greater. Protein: During the immobilization phase there is a tendency to lose muscle mass, which then causes an athlete to lose strength.
Protein helps athletes to build and repair muscle; therefore, the need for protein is higher. The precise number of grams needed each day is very individual.
However, following an injury that limits activity, carbohydrate intake can be slightly lowered to prevent excessive weight gain. Sports beverages, gels, sodas and concentrated sweets are highly discouraged during this time.
Fat: Fats are essential for healing, and the type of fat is critical. Omega 3s found mainly in fatty fish such as salmon, mackerel or tuna help to increase muscle protein synthesis muscle building , as well as play a role with recovery and decreasing inflammation.
Vitamins and minerals during immobilization Vitamin C: Assists with wound healing, tissue repair and optimal immune function. Foods rich in vitamin C include: citrus fruit, strawberries, red bell peppers, watermelon, etc.
Vitamin A: Assists with cell growth and development, as well as immune function. Examples of foods rich in vitamin A include sweet potatoes, tomatoes, carrots, papaya — orange and red fruits and vegetables.
Zinc: Assists with wound healing, protein synthesis and immune function. Good choices of foods for getting enough zinc include: beef, almonds, seeds such as sunflower, flax and pumpkin seeds and seafood. Vitamin D: Important for bone health and immune function.
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.
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When injudy comes to recovering nutrltion an Wild salmon life cycle, nutrition is a useful tool that healig often healingg. Prioritizing nutrition Boosting nutrient metabolism healing Sports nutrition for injury healing assist in maintaining healign mass Boosting nutrient metabolism reducing inflammation. To do this, athletes must achieve adequate energy and nutrient intake to promote muscle preservation and healing. This article will discuss how to calculate energy needs when injured, macronutrient needs, and nutritional strategies for optimal healing. These recommendations are based on the latest research published in the Journal of Athletic Training. It is important to note that these are general guidelines, and I always recommend working with a sports dietitian to determine the best individualized approach for you. An athlete's metabolic rate will increase to support the injury-healing process.Sports nutrition for injury healing -
These characteristics are vital when recovering from injury. Getting adequate nutrition means you will heal faster. In fact, calorie and nutrient needs are even higher than usual in order to fight sarcopenia, which is the progressive loss of skeletal muscle mass and strength.
When an injury occurs, the body requires more energy and protein from nutritious foods to aid in the healing process. Ensuring the correct amount, timing, and frequency of protein intake has shown to increase strength and prevent muscle mass loss during recovery. While some research points to whey protein as the most favorable type of protein, other research shows no significant differences between type of protein and that amount of protein consumed was more important to promote healing.
Additionally, certain foods can help fight inflammation that occurs during an injury. When you get injured, inflammation can occur within 1 to 2 hours. During this process neutrophils flood the affected area and remove cellular debris, which is followed by a regenerative response where new cells replace previously damaged ones.
Although inflammation is actually a helpful part in healing process, it should not go on for too long—which is where anti-inflammatory foods are key. There are a variety of specific foods and nutrients that are important to focus on when injured. Including these foods daily may help in the healing process and speed up your recovery.
Here's what your daily nutrition should consist of when you are recovering from an injury. Protein prevents the loss of lean muscle mass, especially when the injury requires the body part to be immobilized. As a result, higher protein intakes are necessary to maintain strength and heal the injury.
Frequently when injuries occur, the athlete may reduce their intake due to less movement. If all macronutrients are proportional, this means that protein intake is decreased as well, which may impede wound healing and increase inflammation.
Studies show that increasing total protein has better outcomes on muscle protein synthesis and injury healing. Timing of protein intake also plays an important role in recovery. Protein foods to focus on are eggs, chicken, turkey, fish, and steak.
Dairy foods such as yogurt, cheese, and milk are also good sources of protein. If you want more plant-based protein sources look to tofu, beans, nuts, tempeh, edamame, and soy milk.
According to research, omega-3 fatty acids from food and supplements may be beneficial for sports injuries due to their anti-inflammatory properties. Animal models show that omega-3 fatty acids can alter muscle metabolism and affect the way it responds to exercise.
The research shows that a muscle already nourished with omega-3 fatty acids may respond differently to a trajectory of humans diseases, including injury. It is important to note that animal research does not necessarily translate to human conditions. While it is important to consume foods high in omega-3 fatty acids following injury to decrease inflammation, there is further evidence to suggest they are important to eat on a regular basis as well to improve outcomes.
Food sources rich in omega-3 fatty acids include fatty fish such as salmon, tuna, mackerel, sardines, and cod liver oil, flaxseeds, chia seeds, walnuts, and soybeans.
Although not as high in omega-3s, pasture-raised eggs, some meats and dairy products, hemp seeds, and spinach contain smaller amounts.
One study highlights the consumption of a Mediterranean diet high in omega-3s and monounsaturated fats can help decrease inflammation in the cartilage after injury, preventing osteoarthritis. Vitamin D is best known for its role in bone health, but research also shows it plays a role in skeletal muscle growth, immune and cardiopulmonary functions, and inflammatory modulation.
All of these factors are important for athletic performance and injury recovery. Additionally, vitamin D deficiency is common in the general population as well as in athletes, which can lead to complications such as depression and osteoporosis.
Meanwhile, high serum levels of vitamin D are associated with reduced injury rates and better sports performance due its role in increasing muscle strength. If you are an athlete or engage in sports activities, it is a good idea to get your vitamin D levels tested by your healthcare provider.
Food sources of vitamin D include cod liver oil, salmon, swordfish, tuna, orange juice, milk, and plant milks fortified with vitamin D, egg yolks, and fortified breakfast cereals.
UVB light from the sun can also form vitamin D through a chemical reaction in the skin. But, it is best to balance your exposure by using sunscreen when spending large blocks of time outdoors.
Vitamin C plays a major role in many phases of wound and injury healing. In the beginning phases, it is responsible for clearing the neutrophils from the inflamed site. Vitamin C also contributes to synthesis, maturation, and secretion of collagen.
The body works to maintain high levels of vitamin C to ensure availability for collagen synthesis. When a wound or injury occurs, vitamin C can become depleted and supplements may be needed. One review studies looked at studies that studied vitamin C supplementation on musculoskeletal injuries.
The studies showed that vitamin C supplementation may be beneficial to accelerate bone healing after a fracture, increase collagen synthesis, and reduce oxidative stress.
Food sources of vitamin C include citrus fruits, bell pepper, tomatoes, broccoli, strawberries, Brussels sprouts, and white potatoes. If you are considering taking vitamin C supplements, talk to a healthcare provider to determine if your current medications may be impacted and to determine the best dose for you.
Along with vitamin D, calcium works to maintain bone health in athletes. There are many known benefits to weight-bearing exercise on bone health, but without adequate calories and nutrients, bone health may suffer and put the athlete at risk for osteopenia and osteoporosis.
Bone stress injuries are a concern in athletes and modifiable risk factors include physical activity, energy availability, and calcium and vitamin D status.
Foods rich in calcium include dairy and fortified plant-milks, cheese, yogurt, fortified orange juice, tofu, edamame, canned sardines and salmon with bones, and almonds.
Zinc is an important mineral involved in immunity, metabolism, and anti-oxidative processes. One study reviewed zinc status in athletes compared to the control population. The study found that despite high zinc intake, serum zinc concentrations were lower in athletes. This data suggests that athletes have a higher zinc requirement compared to those are not physically active.
Another study looked at the role minerals play in age-related muscle mass, muscle strength, and physical performance. Zinc status was positively associated with physical performance in older adults.
Zinc is important nutrient to prevent injuries as one ages. Food sources of zinc include whole grains, dairy products, oysters, red meat, poultry, chickpeas, and nuts.
Magnesium is involved in hundreds of biological processes making it essential for preventing and healing sports injuries. It is required to maintain normal nerve and muscle function, heart rhythm, blood pressure, the immune system, bone integrity, blood glucose levels, and promotes calcium absorption.
Studies show magnesium to be a significant predictor of bone mineral density in athletes, even after adjusting for calories, vitamin D, calcium, and phosphorus. Foods rich in magnesium include nuts and seeds. black beans, edamame, lima beans, quinoa, yogurt, spinach. and dark chocolate.
If your injury leads you to a healthcare provider always follow their recommendations. You may need a series of imaging scans, such as MRIs, and you may need to work with a physical therapist.
Listen to their guidance before returning to your sport. For example, they may want you to limit your mileage running or the amount of time playing in the beginning and work up slowly. Going back too intensely too fast can result in a re-injury and sidelining you even longer. In addition to nutrition, adequate sleep and stress reduction plays a critical a role in speeding up recovery.
One study examined the effect of sleep deprivation on muscle injury recovery due to high-intensity exercise in mice. The study found that sleep deprivation reduces muscle protein synthesis, which slows the repair of muscle, slowing the healing process.
You also may want to employ stress-reduction techniques to improve stress management in order to speed up the healing process. After all, an injury is both physically painful as well as mentally taxing, especially if the injury is keeping you from achieving your goals. One study used a Mindfulness Based Stress Reduction intervention to reduce the perception of pain, decrease stress and anxiety, and increase the positive mood in injured athletes.
Consequently, the researchers recommend mindfulness be used as part of the rehabilitation process. While sports injuries are certainly discouraging, with the right nutrition, sleep, and stress reduction regimen in place, you are more likely to be back on your feet in no time.
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Baar is with the Dept. of Neurobiology, Physiology, and Behavior, University of California, Davis, CA; and Dept. of Physiology and Membrane Biology, University of California, Davis, CA.
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in International Journal of Sport Nutrition and Exercise Metabolism. Graeme L. Close Graeme L. Close Liverpool John Moores University Search for other papers by Graeme L. Close in Current site Google Scholar PubMed Close. Craig Sale Craig Sale Nottingham Trent University Search for other papers by Craig Sale in Current site Google Scholar PubMed Close.
Keith Baar Keith Baar University of California Search for other papers by Keith Baar in Current site Google Scholar PubMed Close. In Print: Volume Issue 2. Page Range: — Open access. Get Citation Alerts. Download PDF. Abstract Full Text PDF Author Notes.
Table 1 Nutritional Strategies Claimed to Help With Skeletal Muscle Injuries in Athletes Micronutrient Rationale for supplement Suggested dose Key research Vitamin D It is well established that many athletes are vitamin D deficient due to a lack of sunlight exposure.
Emerging evidence suggests that vitamin D deficiencies can impair muscle regeneration following damaging exercise both in vitro and in vivo. Owens et al. Literature, however, indicates that vitamins C and E have limited ability to attenuate muscle damage or promote recovery. No need for additional supplementation.
Close et al. Montmorency cherries Prunus cerasus are suggested to help improve rate of muscle function recovery after damage as well as reduce muscle soreness and inflammation, especially in athletes consuming a low polyphenol diet. A diet rich in polyphenols fruit and vegetables may be the best strategy to augment recovery from damaging exercise rather than specific supplementation.
Bell et al. Supplementation has been shown to attenuate loss of upper arm muscle mass and strength during limb immobilization, as well as increase muscle hypertrophy following lower leg immobilization.
Hespel et al. Nutrition to Prevent and Treat Bone Injuries Stress fractures are common bone injuries suffered by athletes that have a different etiology than contact fractures, which also have a frequent occurrence, particularly in contact sports. Nutrition to Prevent and Treat Tendon and Ligament Injuries Tendinopathy is one of the most common musculoskeletal issues in high-jerk sports.
Vitamin C Nutrition has been recognized as being essential for collagen synthesis and tendon health for over years. Figure 1 —Effect of serum isolated from an athlete before open bars or 1 hr after gray bars consuming 15 g of either gelatin or hydrolyzed collagen and vitamin C on both a modulus stiffness and b percent collagen.
Conclusions Although injuries are going to happen in athletes, there are several nutrition solutions that can be implemented to reduce the risk and decrease recovery time.
va25 Crossref Fischer , V. va25 va25 false. PubMed ID: Crossref Fusini , F. xd Crossref Hespel , P. xd xd false. x Crossref Langberg , H. x false. PubMed ID: Morton , R. PubMed ID: false. PubMed ID: Crossref Paterson , C. Crossref Phillips , S. Crossref Thong , F. PubMed ID: Crossref Waters , R.
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Sign in to annotate. Delete Cancel Save. Cancel Save. But Casey says that will work against the athlete's ultimate goal - a speedy recovery and return to sport - by impeding the body's healing processes and sapping hard-earned muscle mass.
When injured, the body's natural processes kick into a higher gear, and a body busy with recovery consumes more energy than a body at rest. A drastic cut in calories hinders that process and prolongs the injured athlete's time on the sidelines.
And for athletes with lower-body injuries that impose crutches, the effect is multiplied. As anyone who has to use them can attest, crutches wear you out, and those weary arms and shoulders are an expression of the extra work getting around on crutches demands.
Crutches or no, fewer calories also can mean a precipitous drop in the athlete's strength and power. So what is the proper nutritional tact for athletes recovering from injury?
Casey advocates the following approach:. It may not be sexy, but the dietary habits athletes embrace during training and competition are every bit as beneficial when recovering from injuries.
Athletes tend to eat a lot of carbohydrates, which the body rapidly burns through while supplying energy for high-intensity activities. Injured athletes don't need quite as many carbs, and Casey recommends they focus on healthy proteins. Injured athletes don't sweat as much as athletes in training and they might not think about the importance of maintaining their hydration levels.
But as a key component to overall general health, Casey recommends injured athletes remain diligent about liquid consumption. The initial inflammation that accompanies injury, in fact, serves as a catalyst for the body's healing process, so the introduction of large quantities of anti-inflammatories can actually deter, rather than encourage, healing.
Injuries are Slorts, whether they are short-term or long-term. Boosting nutrient metabolism you are healiny, the Spodts one Organic and natural food options you heaaling to nytrition is recover from it as quickly injruy as well as you can. While nutrition obviously is not the Boosting nutrient metabolism factor in this, it can certainly play a role in improving outcomes. This post will cover some things to focus on during the process while highlighting strategies that can help facilitate a quicker recovery. This section will likely be the largest section in this post, so it will be split into sub-headings. If what to do with your calorie intake while injured is not of interest to you, then I encourage skipping down to the sections where I discuss other strategies. Rebecca Jaspan is a registered Sprots specializing in anorexia, binge eating disorder, Sporst bulimia, fir well as disordered eating and orthorexia. Barbie Cervoni MS, Nufrition, CDCES, CDN, is a registered dietitian and certified diabetes B vitamins in dairy products and education Sports nutrition for injury healing. Whether you are training for a marathon, lifting weights at the gym, or playing recreational softball, getting sidelined by an injury is no fun. Immediately after the injury occurs, you may rush home to ice the affected area and pop some anti-inflammatory medicine. While you hope it is just minor and heals on its own, if pain persists you may need to seek medical attention from a sports medicine doctor or orthopedic surgeon. 
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