Choosing the wrong foods can make your pain worse and accelerate the disease. Along with lowering inflammation and helping with pain management, your diet can affect your emotional and physical health.

So, eating a healthy diet is not only beneficial for preventing and treating injuries, but it can also improve your attitude and quality of life.

There are healthy foods that can help your body heal. And there are foods that can negatively affect your health. If you choose the wrong foods, you can make your pain and inflammation worse. Some of these foods include fried foods, sugar, margarine, red meats, processed meats and refined carbohydrates.

These types of foods have also been linked to heart disease and type 2 diabetes. Nutrition can play a major role in injury recovery and prevention.

However, most people do not understand exactly how to use nutrition for injury prevention. Proper nutrition is vital for staying healthy and staying active. At Sydney Sports and Exercise Physiologists , we will assess your situation and provide you with a personalised nutrition plan that will assist in your healing process and prevent future injuries.

A re you injured or looking to prevent future injuries? Nutrition can be the solution you are looking for. Our Physiologists are experts in their field. They know the best foods to treat and prevent injuries. To learn more about nutrition for injury recovery and prevention, call one of our convenient SSEP locations today.

Homebush Olympic Park. Camperdown Sydney University. 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. 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.

Be sure to include lots of protein, omega-3 fatty acids, and many micronutrients in your diet to help fuel your body during the healing process. You also should prioritize sleep and stress management during your rehabilitation period and always listen to the recommendations of your healthcare provider or physical therapist before returning to your sport.

By adhering to their guidance and caring for your body you will be back doing what you love in no time. Foods that help to heal wounds include foods high in protein, vitamin C, and zinc.

Focus on beef, chicken, seafood, and beans, strawberries, citrus fruits, and broccoli, and fortified grains. Eating well, sleeping, and stress management can help your body heal faster. Focus on healing foods rich in protein, omega-3s, vitamin C, and zinc and be sure to prioritize sleep and stress reduction techniques.

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. Vitamin D is the sun vitamin. Get five to 30 minutes of sun exposure between 10 a. The types of food we eat while healing can impact our recovery time frame, change our mood, and fuel the body for recovery.

Food should be viewed as a power source like a car needing proper fuel to run at its optimal level, and so should our bodies. Good nutrition for injury recovery is essential for achieving a speedy recovery.

Plenty of different foods can help you recover from an injury, and these are some of the most beneficial. When you are injured, it will trigger several responses, including an overall inflammation of the body.

This happens as your body releases damaged cells, which stimulates an inflammatory immune response. This is a natural process, but if your body remains in a state of inflammation, it will seriously thwart your ability to heal.

Anti-inflammatory foods are one of the essential components of an injury recovery diet. Some great foods to choose for this purpose include:.

In addition to these foods, you can enjoy drinks such as green tea and cook with extra virgin olive oil for an additional dose of anti-inflammatory power. Integrating turmeric supplements into your diet can also have an anti-inflammatory effect.

Protein contains essential amino acids that are important to preventing muscle atrophy and sustaining your energy levels. Luckily, there are plenty of foods that offer an abundance of protein to help you fuel your recovery:.

Combining lean protein, fresh fruits and vegetables, complex carbohydrates, and healthy fats will properly fuel a healing body. Lean protein assists in rebuilding muscle, is more beneficial for your heart, and gives you the energy you need to heal.

First, smoothies are an optimal option for alleviating constipation and nausea that often follow surgery. Additionally, they can serve as a nutritional powerhouse, making it easy to pack the prebiotics and probiotics you may need.

Some other great smoothie ingredients for injury recovery include:. Therefore, rather than taking vitamin or powder supplements, be sure to eat foods that contain these nutrients. Omega-6 fats, which are often present in oils, also lower inflammation.

Canola oil, sunflower oil, corn oil, and other similar products are great for cooking, and can provide this benefit. Coconut oil is another common way for those dealing with arthritis to decrease inflammation.

Consult with a dietician or qualified orthopedist for more information about omega-3 fatty acids in your diet. Like protein, zinc is also instrumental in helping you heal wounded tissue. And according to nutritional experts and physical therapists , failing to ingest enough zinc can prolong the healing process.

Common examples of zinc-rich foods include meat, fish, shellfish, and whole grains. Nuts are also a great choice. However, be sure to stay away from zinc supplements.

Calcium plays a very important role in helping to heal broken bones. Some examples of calcium-heavy foods include broccoli, almonds, okra, and of course: dairy products. While there are few foods that contain naturally-occurring vitamin-D, it can actually benefit your recovery.

Vitamin-D is one of the best methods for natural pain management. Also, these nutrients can help to prevent sports injuries in children. In order to recover from injuries like tears and strains , orthopedists generally recommend keeping the injured body part immobile.