The injury risk associated with rapid weight loss is also discussed. Finally, preoperative nutrition and nutritional considerations for returning to a sport after rehabilitation are addressed.

Keywords: combat sports; nutrition; recovery from injury; sports injuries; supplements. Abstract Sports participation is not without risk, and most athletes incur at least one injury throughout their careers.

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.

In a recent study from the University of Buffalo, 86 female runners were interviewed about their eating habits and current injury status.

Their level of fat intake turned out to be the single best dietary predictor of injury status, with the women who ate the least fat being the most likely to have an existing injury.

Make sure that no more than 10 percent of your total daily calories come from saturated fat, and try to consume twice as much unsaturated fat as saturated fat. Athletes can lower their risk for stress fractures and soothe musculoskeletal pain by increasing their consumption of Vitamin D rich food like egg yolks and fatty fish.

However, these rarely supply enough Vitamin D to fill the deficiency, largely because the current recommended daily dose of international units IU has been found insufficient. Actual optimal levels are closer to to IU, research says.

Omega-3 is a type of polyunsaturated fatty acid that comes packed with many health benefits. It can help athletes defend and recover from concussions, and enables muscles to react faster.

They also help synthesize stronger muscles and prevent muscle loss , which in turn helps you hold away fatigue longer and prevent overuse injury. Unfortunately, our bodies cannot produce Omega-3 on its own, and as such is dependent on our diet for adequate intake of the healthy fatty acid.

Athletes can hit the daily recommended daily dose by eating fatty fish such as mackerel, salmon, and herring. However, supplements can be just as effective, as seafood may not be easily accessible for some.

Adequate calcium levels can help athletes , especially those in sports with a high incidence of bone overuse injuries and stress fractures such as running and soccer.

Getting enough calcium is especially beneficial for women, with a study finding a direct correlation between adequate intake and preventing fractures.

Athletes looking to increase calcium levels should take milk and milk products such as cheese, whey, and yogurt. Those with lactose intolerance can introduce non-dairy sources of calcium like winged beans or chia seeds to their diet, instead.

Athletes, especially women and those trying to maintain a weight class, may not be eating enough due to strict dietary limitations. ACL tears occur during pivots or twists, and having weak knee muscles can increase your risk for ligament injuries.

Meeting your caloric needs also helps your body retain muscle mass. This means that it starts breaking down your muscles in an effort to get the energy you need.

Weaker muscles can lead to increased risk for overuse injuries. Want to pivot your diet towards keeping you injury free? At the Dr.

The role of nutrition in injury prevention, treatment, and recovery is an integral one that cannot be overlooked. Nutrition plays an important role in the prevention of injuries by providing the body with the nutrients it needs to function properly.

After a minor injury, eating a balanced diet can help you recover faster than an unhealthy one. A healthy diet should include:. Protein, which helps build muscle and repair tissues. Carbohydrates such as whole grains , which provide energy for your body during exercise or when recovering from injury.

Your immune system is your body's natural defense against illness and injury. A healthy diet can help you prevent injuries by keeping your immune system strong. A balanced diet provides all the nutrients that your body needs to function well, including proteins, carbohydrates, fats, vitamins, and minerals micronutrients.

Eating a variety of foods will ensure that all these nutrients are included in the right amounts in your meals--this is known as eating a "balanced diet".

Research shows that people who eat more fruits and vegetables have stronger immune systems than those who eat fewer fruits and vegetables. You might think that only athletes need to pay attention to nutrition, but the truth is that everyone can benefit from eating a balanced diet.

A healthy diet is important for injury recovery and prevention because of it:. In addition to these benefits, eating well also helps prevent hair loss during crash diets--so don't worry if you're trying out one of those new fad diets!

If you're on a tight budget, try making your own meals instead of buying pre-packaged ones at the grocery store.

You can also save money by shopping in bulk or growing your own vegetables if you have access to land that's suitable for gardening for example, if you live in an apartment building with a balcony. Don't think that healthy eating has to mean boring food!

There are plenty of ways to make healthy eating fun -- try incorporating new ingredients into recipes or trying different spices when making foods like curries or stews curry powder adds an Indian flair; cumin seeds lend Mexican flavors. If you're looking to improve your health and prevent injuries, it's important to eat a balanced diet.

You can help reduce the risk of injury by eating a balanced diet. Micros support general health and performance, like physical activity and growth, energy metabolism, red blood cell metabolism, and antioxidants functionality.

Supplements can also help ensure you are getting all the micros you need, such as Gnarly Iron , Gnarly Mg Citrate , and Gnarly D3. For overall health and nutrition, we should start with a strong foundation of energy from calories, macronutrients, and micronutrients.

Consistency will also help stabilize blood sugar. If you try to perform in a fasted state, your blood sugar dips and concentration declines, so you won't even be able to perform at your best.

This doesn't necessarily mean meal planning as that can cause food fatigue, but a good idea is to make a master list of meals and then pull from that list for groceries each week.

This takes out guesswork and stress of trying to figure out what to eat for each meal each day. Time your meals to boost performance and increase calories to decrease energy deficiencies. A protein-rich snack or shake before bed is a good idea to prevent muscle degradation overnight and muscle soreness the next day.

It can also be dangerous because you may compensate by pushing yourself in ways that could cause injuries. Also, if you're buzzed while performing, your judgement will be impaired which exposes us and those around us to injury. A healthy recommendation would be to limit consumption to two drinks per day for men, and one drink per day for women, but still take that with a grain of salt because even small doses of alcohol can have a long-term impact on health.

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. So by restricting calories, we lose muscle mass, strength and power, we are more at risk for musculoskeletal injuries, and all our hard work goes down drain.

Caitlin is a functional sports nutritionist who specializes in climbing nutrition. She works with climbers to develop effective nutrition plans for long-term health and performance.

She believes that nutrition is the missing puzzle piece for athletes that plays a major role in achieving goals, preventing injuries, and supporting the body to continue climbing for years to come! Shop All. Shop By Usage. Everyday Products. Pre-Workout Products. Performance Products. Recovery Products.

Shop By Activity. Shop By Function. Gear and Accessories. Refer a Friend. Get Started. The Gnarly System. Our Story. Our Athletes. Media Reviews. Find local retailer. Gnarly Clinics. Applies To injury prevention longevity in sport nutrition As athletes, we are continually pushing our limits, which leads to increased injury risk.

As we increase our workload, we need to find that sweet spot that will lead to optimal performance. Sometimes we do too much too soon or take extended time off, and that can easily lead to injury.

Even when we are at our optimal performance level, there are other factors at play that can still lead to injury: High stress levels Poor sleep Poor nutrition How we fuel is important for how we build and repair muscles, how we produce energy for peak performance, and how we maintain that energy.

The Basics: Nutrition Adequate Daily Energy: We need calories! Macronutrients: These are major nutrients in our diets we need in large amounts. Typically we are referring to carbs, proteins, and fats.

In athletes, macros are vital to support your metabolism, brain health, immunity, muscle growth, hormone balance, and bone health. Micronutrients: These are vitamins and minerals: what we need in smaller amounts for proper body functioning and metabolic processes.

THE TRIANGLE OF NUTRITION For overall health and nutrition, we should start with a strong foundation of energy from calories, macronutrients, and micronutrients. Importance of Nutrition for Athletes Performance, health, and injury prevention and rehab all rely on nutrition.

Often, nutrition takes a back seat but it really is the foundation of injury prevention and rehab. Injury Prevention: Injury rehab: Incremental training load - introduce more training overtime and build up from there.

Stretching - both before and after a workout Sleep - important for recovery and repair Rest days - also important for recovery and repair See a physical therapist or other specialist Slow reintroduction to training Plenty of sleep Ample rest days Nutritional Strategies to Prevent Injuries 1.

add variety It is important to mix up your diet so you can ensure you're getting all of your necessary micronutrients. make a plan This doesn't necessarily mean meal planning as that can cause food fatigue, but a good idea is to make a master list of meals and then pull from that list for groceries each week.

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.