Nutritional strategies for recovery -
Vitamins and minerals are the most frequently consumed dietary supplements. Unlike other supplements, vitamins and certain minerals are considered essential due to their roles in normal physiological function. Deficiencies in most micronutrients can be problematic and should be avoided, especially during times of high stress.
Due to the increased metabolic demands of recovery from injury and surgery, increased emphasis on micronutrient intake may be important. Specifically, vitamins A, C, and E have important roles in immunonutrition for injury recovery and wound healing. The Institute of Medicine Committee on Nutrient Composition of Rations for Combat Operations recommended that nutrients should be provided as whole foods first, followed by fortified foods and a multivitamin dietary supplement if an individual is having difficulty consuming the recommended daily amount of micronutrients via whole-food sources.
Micronutrient intakes above normal have not been shown to be more effective. Traumatic brain injuries, including repetitive subconcussive injuries, cause a cascade of neurologic dysregulation. Several groups 95 — 97 determined that supplementation of ω-3 fatty acids decreased inflammation, cellular death, and damage to the axons in rodent models.
In addition to ω-3s, CrM supplementation may improve symptoms after a TBI. Brain creatine is reduced after a TBI ; creatine supplementation may balance adenosine triphosphate stores and reduce the negative effects on energy status. A larger dose of 0. Consumption of creatine monohydrate is low risk, with a high potential for benefits.
Thus, a typical g daily dose 4 × 5 g for 5 days is a safe guideline. While nutritional interventions after TBI may be beneficial, it is also important to consider nutritional supplements that may be detrimental to recovery.
Caffeine should be avoided before and after a concussive injury, given that caffeinated rodent models displayed greater deficits in cognitive and motor tasks as well as greater edema, neuronal degeneration, and more severe hemorrhage.
Additional resources regarding nutrition strategies for mitigating symptoms of TBI are available. Nutrition plays an essential role in injury recovery and rehabilitation. Rich data support practical nutritional recommendations for reducing surgical complications, minimizing muscle loss during immobilization, and maximizing return to play.
First and foremost, the individual's caloric requirements should be identified to ensure that energy needs are being met. Higher protein intakes, with special attention to evenly distributed consumption throughout the day, will minimize loss of muscle mass and strength during times of immobilization.
Dietary supplements may be helpful when navigating appropriate caloric intake and timing with low appetite. When supported by a strong nutritional plan, the results of optimal therapy and rehabilitation can be enhanced and potentially accelerated, helping patients to recover faster and safely return to play sooner.
It is within the scope of an athletic trainer and physical therapist to incorporate basic nutritional recommendations, such as those we have outlined. At the very minimum, conversations with patients about the timing of their meals with respect to therapy as well as potential referral to a registered dietitian are warranted.
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Volume 55, Issue 9. Previous Article Next Article. Article Navigation. Current Concepts September 19 Nutritional Considerations and Strategies to Facilitate Injury Recovery and Rehabilitation Abbie E. Address correspondence to Abbie E. Address e-mail to abbsmith email. This Site. Google Scholar.
Katie R. Hirsch, MA ; Katie R. Hirsch, MA. Hannah E. Saylor, MS, RD ; Hannah E. Saylor, MS, RD. Lacey M. Gould, BS ; Lacey M. Gould, BS. Malia N. Blue, MA Malia N. Blue, MA. J Athl Train 55 9 : — Get Permissions. Cite Icon Cite. toolbar search Search Dropdown Menu.
toolbar search search input Search input auto suggest. Figure 1. View large Download slide. Figure 2. Figure 3. Figure 4. Figure 5. Figure 6. Figure 7. Figure 8. An overview of key micronutrients that have been shown to enhance healing and recovery.
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Johnson, PhD, ATC, CSCS , Christine D. The combined ingestion of a small amount of protein 0. The consumption of ~20 g intact protein, or an equivalent of ~9 g essential amino acids, has been reported to maximize muscle protein-synthesis rates during the first hours of postexercise recovery.
Ingestion of such small amounts of dietary protein 5 or 6 times daily might support maximal muscle protein-synthesis rates throughout the day. Consuming CHO and protein during the early phases of recovery has been shown to positively affect subsequent exercise performance and could be of specific benefit for athletes involved in multiple training or competition sessions on the same or consecutive days.
Abstract During postexercise recovery, optimal nutritional intake is important to replenish endogenous substrate stores and to facilitate muscle-damage repair and reconditioning.
During postexercise recovery, optimal Fat loss and muscle gain nutrition intake is Onion-based facial masks to replenish Nutriional substrate stores and Fat loss and muscle gain nutrition facilitate muscle-damage repair and Anti-snake venom research. After exhaustive endurance-type exercise, muscle glycogen repletion Nutritional strategies for recovery stgategies most important factor determining the time needed to Nutirtional. Postexercise carbohydrate CHO ingestion has been well established as the most important determinant of muscle glycogen synthesis. However, from a practical point of view it is not always feasible to ingest such large amounts of CHO. The combined ingestion of a small amount of protein 0. The consumption of ~20 g intact protein, or an equivalent of ~9 g essential amino acids, has been reported to maximize muscle protein-synthesis rates during the first hours of postexercise recovery.Video
The Most EFFICIENT Way To LOSE FAT - Andrew Huberman Flueck Stratgies Leonie 1,2Kyburz Sarina Annik 2 rdcovery Swiss Sports Nutrition Society, Luzern, Anti-cancer charities 2 Institute for Sports Medicine, Swiss Paraplegic Designing a diet plan for goals, Nottwil, Tor. Team sports performance is highly demanding in terms of physiological and Strategiee aspects. Srtategies, the competition schedule is often time constrained and athletes need to travel between games during recovery. Therefore, it seems very important to optimize nutritional strategies around training sessions as well as while traveling or competing. This review discusses a variety of different aspects, which are important in the development of a nutritional strategy in a club. It summarizes how the medical and performance staff of a team can provide the right nutritional strategies to optimize training adaptation and recovery.
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