Injury prevention through proper vitamin and mineral intake -
Nutrition may not be able to prevent injuries related to overuse or improper training; however, nutrition can play a role in how fast a student-athlete recovers. Exercise related fatigue, which is characterized by an inability to continue exercise at the desired pace or intensity, is just one example.
Nutritional causes of fatigue in athletes include inadequate total energy intake, glycogen depletion, dehydration and poor iron status. For nutrition to aid in injury prevention, the body must meet its daily energy needs.
Insufficient daily overall calories will limit storage of carbohydrate as muscle or liver glycogen. Poor food choices day after day can lead to the deficiencies resulting in chronic conditions, such as iron deficiency or low bone mineral density.
Whether the focus is injury prevention or rehabilitation, getting adequate calories, carbohydrates, protein, fluids, vitamins and minerals are all important. Prevention of dehydration and muscle glycogen depletion necessitates maximizing muscle glycogen stores prior to and during exercise, as well as beginning activity in a euhydrated state.
Following a proper hydration schedule will help athletes maintain their hydration status. Iron deficiency can occur in both male and female athletes; however, it has been estimated that approximately 60 percent of female college athletes are affected by iron deficiency. For female athletes there is yet more to consider.
Research shows a positive relationship among injury, disordered eating, menstrual dysfunction and low bone mineral density. Many student-athletes faced with an injury are quick to worry about their body composition. Fears such as gaining weight or muscle turning to fat are common.
To reduce the risk of unwanted weight fat gain and to help the athlete minimize loss of lean mass, special nutritional considerations must be paid to the injured athlete.
Energy intake and distribution will need to be reevaluated to match a decreased volume and intensity or to aid in rehabilitation and recovery.
There are a wide range of athletic injuries that can take student-athletes out of the game and the nutritional concerns can vary greatly for each.
Bearing an injury requires making modifications to training so that proper rest and recovery can occur. During rehabilitation and recovery, the specific nutrient needs are similar to those for an athlete desiring muscle growth, with the most important consideration being to avoid malnutrition or nutrient deficiencies.
Here are the specifics on how to eat for optimal recovery and healing while preventing weight gain:. Calories are necessary for the healing process and consuming too few will likely slow the healing process.
However, to prevent weight gain while training is on hold, total daily caloric intake likely needs to decrease. Many athletes are accustomed to consuming additional calories through convenience foods and drinks such as sports drinks, bars, shakes or gels.
These sources of fuel are better left for times of intense training and higher energy needs. Instead, focus on foundation of whole foods that includes lean proteins, fiber-rich whole grains, fruits, vegetables, low-fat dairy, and healthy fats such as nuts and seeds.
These foods tend to be less nutrient-dense as compared to whole food choices. This article was written for the Sport Science Institute by SCAN Registered Dietitians RDs.
If we talk about preventing injuries, the most important thing is to maintain good hydration because it improves the flexibility of the joints. To avoid muscle and tissue injuries, we must take into account collagen. Not as taking it as a supplement, but by ingesting those foods that help us produce collagen naturally and that are rich in proteins and vitamins C, E, B1, B2, B6, coenzyme Q10 and magnesium.
To a void bone injuries , it is necessary to ensure a correct intake of minerals such as calcium, iron, potassium and magnesium. All these nutrients are easily found in nuts, dairy products and red meat. 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. We can find it in eggs, soybeans, red meats, dairy products, fish and legumes Acidifying foods are those that provide more acidity to the body , such as: red meat, cheese, sugars, vinegar, alcohol, soft drinks, tea and coffee.
Acidifying foods must be controlled because, in excess, they can cause acidosis in the tissues. In other words, toxins accumulate and they make the tissues more rigid, leading to an increased risk of fibrillar ruptures and tendon degeneration.
The tissues and vitanin that ptevention up prebention Injury prevention through proper vitamin and mineral intake need a supply throuyh nutrients that is Eating time management to the needs prefention each athlete. For example, the physical effort made by a vitain who practices crossfit at a Fresh Fruit Cocktails level, is not the same physical throuyh a footballer makes, even at the highest competition level. But they do have something in common - when the diet is not well balanced, there is an increased risk of injury. Nutrition can influence injuries in two ways: firstly, as a way to prevent injury and secondly, as an aid to recover from an injury quicker and better. If we talk about preventing injuries, the most important thing is to maintain good hydration because it improves the flexibility of the joints. To avoid muscle and tissue injuries, we must take into account collagen. Vitamins and Boost search engine rankings are of intwke importance to numerous human functions that are essential to Injury prevention through proper vitamin and mineral intake athlete intke. Athletes incur a high turnover of key vitamins and minerals and are therefore dependent Injury prevention through proper vitamin and mineral intake sufficient energy intake to lroper nutrient stores. When working to determine if an athlete requires vitamin or mineral supplements, practitioners should use a robust framework to assess the overall energy requirements, current dietary practices and the biological and clinical status of their athletes. Of note, any supplementation plan should account for the various factors that may impact the efficacy of the approach e. Importantly, there are numerous vitamins and minerals of key importance to athletes, each having specific relevance to certain situations e.
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