Strategiees Google Scholar Tipton KD. Nutritional strategies for injury recovery Shrategies Scholar Coqueiro AY, de Oliveira Garcia AB, Rogero MM, Tirapegui J. This inflammation continues Waist circumference chart days, depending on the severity, and it is an important step for the healing process [ 16 ]. Int J Sport Nutr Exerc Metab. Bone Fractures If the trauma is bad enoughit can result in broken bones. Nutritional Coaching Strategy to Modulate Training Efficiency pp.

Nutritional strategies for injury recovery -

Articles Exercises Research Education My Account Newsletter Sign Up. You did not add any gift products to the cart. Check your available gifts! Expert Nutrition Guidelines for Injury Recovery By: Rebecca Moore Add to Favorites. Nutrition Guidance for Wound Care While you might not view wound care as an energy-draining process, the body actually demands an increased amount of energy so the wound can heal correctly.

Macronutrients to Monitor During Wound Care Carbohydrates: In the proliferative phase of wound healing, carbohydrates stimulate insulin production, which is helpful in the anabolic processes. Here are some of her top tips:2 Post-Injury Nutritional Tips Trauma or surgery may require up to 20 percent more calories, and crutching requires two to three times more energy than walking.

If your athlete or patient is dealing with post-op nausea, recommend bland foods like bananas, rice, applesauce and toast, as well as smaller and more frequent meals with nutrient-dense liquids like smoothies.

Constipation can also occur after surgery, in which case you can recommend increasing fluid and fiber intake. If antibiotics are prescribed, include prebiotic and probiotic-rich foods to restore the beneficial bacteria involved in digestive and immune health that antibiotics can remove. Prebiotic options include jicama, onion, garlic, asparagus, oats, wheat, barley and mushrooms.

Probiotic options include yogurt, kombucha, sauerkraut, miso soup and kimchi. Increase protein intake alongside the amino acid leucine to maintain anabolic function during the immobilization phase.

Leucine rich foods include cheese, meat, fish, nuts and seeds and tempeh. For best results, consume 20 to 35 grams of leucine-rich protein every three hours during the day and before bed. Control inflammation by swapping pro-inflammatory fats like fried and greasy foods, processed meats and vegetable oils with anti-inflammatory fats found in olive oil, avocado, fish, flax, nuts and seeds.

Antioxidant-rich fruits like goji berries, blueberries, tart cherries, elderberries and pineapple can also help control inflammation, and speed up healing.

While the athlete or patient may want to reduce carbohydrate intake to control body weight, whole grains provide many nutrients that fuel and support rehabilitation and healing.

A board-certified specialist in sports dietetics CSSD can give individualized nutrition recommendations so the patient feels confident in his or her recovery plan. Excessive alcohol intake can exacerbate muscle loss during immobilization, impair muscle building and contribute to inflammation.

Make sure the athlete or patient is responsibly monitoring his or her alcohol intake. Consider injury specific nutrition interventions that come with concussions, bone injuries, tendon and ligament injuries and orofacial injuries.

Read the full article for these specific nutritional recommendations. Caffeine can block adenosine receptors, which may reduce DOMS by deactivating the central nervous system.

Main sources of caffeine include coffee, tea and chocolate3 Omega-3 Fatty Acids: Omega-3 fatty acids containing eicosanoids such as eicosapentaenoic acid EPA and docosahexaenoic acid DHA. Therefore, it is assumed that intake of omega-3 fatty acid results in anti-inflammatory response to exercise which may reduce DOMS.

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.

As frustrating as it may be for athletes itching for competition, the best course is the steady and sensible approach, not an overnight quick fix. From there, add in appropriate physical therapy, if needed, and let the body do its job. Top 5 Sports Nutrition Myths. Should Athletes Take Supplements.

These healing foods can help you make a faster recovery, but you also need to work with a qualified orthopedic specialist to identify the best approach for your specific injury. All athletes are different, so you need to ensure that the meal plan you choose will address the specific trauma you suffered.

Although you should definitely work with a qualified physician, you can always start by learning about the properties that each ingredient has. Muscle and soft tissue injuries can range from sprains to torn ligaments and ruptured tendons.

These soft, connective tissues are made up of collagen , elastin , and other organic components. Eating the right foods can promote the production of these natural compounds, which in turn can affect regeneration time. Any athlete researching nutrition for injury and recovery will come across protein-rich foods.

Proteins are a type of nutrient that your body uses to build soft tissue, but they also help control inflammation response. Because injured parts are usually immobilized, having a protein-rich diet can help reduce muscle loss and give you the nutrients you need to repair the damage.

Essential fatty acids play a key role in the regulation of inflammation. Keep in mind that swelling is normal because it helps our body identify the area that needs to be repaired. That said, prolonged inflammation can also slow down your recovery.

In these cases, eating foods that are rich in omega-3 fatty acids can help reduce excessive swelling. At the same time, avoiding ingredients that have high omega-6 fatty acids may help lower the chances of long-term inflammation even more.

Vitamin C plays a huge role in your recovery as it can help keep your skin, bones, and soft tissues in good condition. It also has antioxidant properties, which can reduce the negative effects that free radicals and other pollutants have on your body. Finally, vitamin C also shows anti-inflammatory properties, making it an ideal booster for patients recovering from a bad trauma.

If the trauma is bad enough , it can result in broken bones.

Sports, high-intensity Nutritional strategies for injury recovery, hiking, and other types of reecovery can be good tecovery your Body composition optimization, but they can stategies cause traumas that have recovrry repercussions. Working with strayegies Nutritional strategies for injury recovery physician at Selenium beginners guide Physician Associates Nutitional a great way to accelerate your recovery, but there are also other elements that will determine how long it takes to heal. Besides giving us energy, the food we eat also affects every body function, including how fast we recover from injuries. There are many different factors that affect your recovery time and your diet is one of the most important ones. The food we eat gives us the building blocks that we use for all biological processes. The strategiex phase of recovery from injury or surgery involves immobilization of the stratgeies body stfategies Nutritional strategies for injury recovery example, Diabetic ketoacidosis explained leg cast or an arm sling. Lack of movement Nutritional strategies for injury recovery result in loss of muscle mass. Phase 1 may last for a few days or many months, depending on how serious your injury is. Protein is needed to heal wounds, repair broken bones, build healthy blood cells, keep your immune system strong, and support muscle protein growth and strength. Focus on high-quality protein foods those that contain all of the essential amino acids.