Endurance nutrition for injury prevention -
Depending on vitamin D levels, supplementation may be needed especially during the winter months to ensure levels are adequate. Of course, sunlight is the best source of vitamin D, but dietary sources include fatty fish, sun-exposed mushrooms, sardines, and milk.
In addition, magnesium and vitamin K play an important role in bone health. Vitamin K deficiency has been associated with increased fracture risk; magnesium deficiency may contribute to poor bone health.
If intakes are below the dietary reference intake, supplementation may be needed. Considering that reversing low bone mineral density later in life is difficult, good nutrition habits that promote bone health and support the demands of sport should be emphasized during adolescence. Finally, more research is needed to examine the long-term effects of dietary patterns on bone health in athletes.
Final Thoughts Nutrition can play a vital role in the injury recovery and repair processes. Before taking a supplement, active individuals with an injury should consult with a sports dietitian to determine whether the supplement is safe, effective, and necessary.
TEAM USA nutrition provides nutrition fact sheets for active individuals with a soft tissue or bone injury. As a board-certified specialist in sports dietetics, she has consulted with elite and collegiate athletes as well as with active individuals.
She has authored research articles for scientific journals and presented at regional and national conferences. Her current research interests include vitamin D and energy availability in athletes with spinal cord injury.
In her spare time, she enjoys running and spending time with her three active boys. References 1. Harlan LC, Harlan WR, Parsons PE. The economic impact of injuries: a major source of medical costs. Am J Public Health.
Smith-Ryan AE, Hirsch KR, Saylor HE, et al. Nutritional considerations and strategies to facilitate injury recovery and rehabilitation. J Athletic Training. Close G, Sale C, Baar K, et al. Nutrition for the prevention and treatment of injuries in track and field athletes.
Int J Sport Nutr Exerc Metab. Team USA website. Accessed January 10, Johnston APW, Burke DG, MacNeil LG, Candow DG. Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance.
J Strength Cond Res. Holick MF, Binkley NC, Bischoff-Ferrari HA, et al. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. Sport related injuries can disrupt your workout program for weeks, months…or longer.
A proper training diet can help reduce your risk of sport related injuries no matter your current exercise program. The following are dietary guidelines to support you and your active lifestyle.
Low dietary intakes of carbohydrate and protein can significantly increase your risk for exercise-related injury. To help prevent injury fuel up with both carbohydrate and protein hours before your workout and within 30 minutes after. Combination pre-workout meal may include a smoothie made with low fat milk and fruit.
For a convenient recovery snack, chocolate milk fits the bill. A dehydrated joint is more susceptible to tears and injuries. Dehydration creates added stress on the body including increased internal temperature, heart rate, sweat rate, early fatigue and loss of balance and mental focus.
To help prevent dehydration you should practice drinking fluids before, during and after your exercise session. Be sure to drink water throughout your day not just around physical activity! Water, fruit juice, smoothies and milk all count towards your fluid intake.
Protein Muscle mass loss starts to occur within as little as 36 hours following inactivity. Hydration Keep up good hydration. Alcohol Avoid or at the very least limit alcohol in the early stages of any injury as it has been shown to impair wound healing and delay recovery time.
This may lead to increased collagen production, thickened cartilage supporting tendon and ligament function, and a potential reduction in joint pain. Can be used as a preventative measure to support collagen and tendon health as well as improved recovery from injury.
One salmon steak provides approximately 2 g omega fish oil. Therefore it is recommended to include omega-3 oils on a daily basis from oily fish or an algae omega-3 supplement as a supportive measure. Curcumin: Curcumin is poorly absorbed by the body when ingested by itself.
The combination of curcumin with piperidine from black pepper is known to increase the bioavailability of curcumin. Recommended amounts are approximately 5 g per day, consumed for a minimum of eight weeks before improvements, if any, are experienced.
Curcumin is known for its anti-inflammatory effects. Curcumin can cause gastric distress side effects. Vitamin D: A deficiency in vitamin D has been shown to increase the risk of fractures 3.
Therefore, it is recommended to check vitamin D levels and supplement if required to both prevent injury and aid recovery from an injury. Ideally micronutrients and antioxidants should be consumed via foods as recommended above.
Preloading with tart cherry juice specifically from the Montmorency cherry twice per day four days before your chosen event could reduce pain experienced during exercise. Creatine Monohydrate: Taking a creatine supplementation during rehabilitation or return to training and activity may be beneficial in supporting the regeneration of muscle and strength gains.
A typical side effect of creatine supplementation is weight gain, mainly in the form of water retention. References and Further Reading Tipton, Kevin D. Maughan, Ronald J. Close, Graeme L. Wall, Benjamin T. Epub Jul Nutrition coaching Prevent injuries, achieve your goals, and feel good in the process with expert nutrition guidance.
You are prrvention 1 of your Endurance nutrition for injury prevention free articles. For unlimited access Endurance nutrition for injury prevention prevenion risk-free trial. Andrew Hamilton BSc Hons, Injruy, ACSM, Exercise replenishment drink the editor injiry Sports Performance Bulletin and a member of the American College of Sports Medicine. Andy is a sports science writer and researcher, specializing in sports nutrition and has worked in the field of fitness and sports performance for over 30 years, helping athletes to reach their true potential. He is also a contributor to our sister publication, Sports Injury Bulletin. They use the latest research to improve performance for themselves and their clients - both athletes and sports teams - with help from global specialists in the fields of sports science, sports medicine and sports psychology. Sport related injuries Enddurance disrupt nitrition workout program for Omega- for hair growth, months…or longer. A proper training diet can help reduce your risk of Joint health related injuries no prevsntion your current exercise program. The following are dietary guidelines to support you and your active lifestyle. Low dietary intakes of carbohydrate and protein can significantly increase your risk for exercise-related injury. To help prevent injury fuel up with both carbohydrate and protein hours before your workout and within 30 minutes after.
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