Video
Nutrition For Injury RecoveryNutritional strategies for joint health and injury rehab -
Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars.
You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within.
Truth is, you have even more influence than you know. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most.
There are games to be won, lives to change. Coaches have the power to do both. What kind of coach do you want to be? At first glance, dietary supplements look the same.
Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold.
Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid. At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones.
Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones.
Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG.
All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids.
Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories.
We strongly recommend that you avoid products in these categories. Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them.
Sometimes, they simply repackage their product and continue selling it under a new name. You need to do your research and be an informed consumer. The dietary supplement industry is enormous.
Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Skip to content. Search Close this search box.
Facebook X. com Logo formerly Twitter. Youtube Instagram Linkedin Pinterest. Facebook Twitter Youtube Instagram Linkedin Pinterest. How to Support Recovery of Soft Tissue Injury with Nutrition. August 1, Nutrition.
Educators Parents. Eat enough protein Make sure that your athlete is consuming adequate protein to maintain muscle mass and help boost recovery, says Ziesmer. For this, researchers have suggested that food intake within the Recommended Dietary Allowance RDA recommendations [ 75 ] seems to be a safer source of antioxidants and n-3FA balanced and varied meals as well as fruit and vegetables , and it can guarantee an optimal antioxidant status.
Moreover, natural foods can also confer multiple biological effects due to its nutritional composition [ 45 , 46 , 47 ]. Probiotics are defined as live microorganisms that confer a health benefit on the host when administered in adequate amounts [ 76 ], currently in the sports science, the probiotics elements are recommended accounting their benefits related to health status of athlete [ 77 , 78 ].
The supplementation with probiotics has been investigated in several endurance sports, like running, cycling, and swimming, in individual sports tennis, karate or alpinism , and in team games rugby and football [ 79 ]. Though the number of studies in thematic be limited, and the evidence mass be related to use of probiotics linked to upper respiratory infection and symptoms [ 80 ], recently some articles target the possible link between probiotics use muscle damage and repair [ 11 , 12 , 13 ].
Although some authors propose a fast effect in muscle repair from probiotic use, these evidence refers to resistance training and in addition to other nutritional supplements that have direct influence in the protein synthesis e.
It is known that probiotics are capable to interact with gut associated lymphoid tissue GALT immune cells improving the efficiency response and the intestinal permeability parameters.
It is possible that by indirect way probiotics can contribute to muscle repair process, via immune cells activity neutrophils and macrophages number and function , lowering the time spent with repairing process.
However, from a scientific perspective, studies in experimental models with purpose to investigate the action of probiotics in muscle tissue are required to confirm this hypothesis, after these clinical studies are recommended to investigate the applicability of the results.
In an event of injury involving immobilization and reduction of physical activity, it is important to avoid the anabolic resistance of muscle and the increase of the reactive species of nitrogen and oxygen, producing the proteolysis of the skeletal muscle. In accordance with the above, the recommendation of protein intake in the injured athlete should be adjusted from 1.
The injured athlete must maintain a balanced diet with an adequate supply of antioxidants and anti-inflammatory compounds, the consumption of the Recommended Dietary Allowance RDA or the Adequate Intake AI , through food high consumption of fruits, vegetables, and both animal and vegetal sources of omega 3 fatty acids could improve the inflammatory response, which is a normal response within the process of recovery of injured tissue.
It is necessary to carry out clinical studies with injured athletes and determine directly how the consumption of nutrients and elements such as probiotics can influence the recovery processes of injured athletes, according to the literature there is little research in this area of sports nutrition.
Engebretsen L, Soligard T, Steffen K, Alonso JM, Aubry M, Budgett R, et al. Sports injuries and illnesses during the London summer Olympic games Br J Sports Med [Internet]. Article Google Scholar. Soligard T, Steffen K, Palmer D, Alonso JM, Bahr R, Lopes AD, et al.
Sports injury and illness incidence in the Rio de Janeiro Olympic Summer Games: a prospective study of 11 athletes from countries.
Br J Sport Med. Bengtsson H, Ekstrand J, Hägglund M. Muscle injury rates in professional football increase with fixture congestion: an year follow-up of the UEFA Champions League injury study. Br J Sports Med. Delos D, Maak TG, Rodeo SA. Muscle injuries in athletes: enhancing recovery through scientific understanding and novel therapies.
Sports Health. Ekstrand J, Askling C, Magnusson H, Mithoefer K. Return to play after thigh muscle injury in elite football players: implementation and validation of the Munich muscle injury classification. Mueller-Wohlfahrt HW, Haensel L, Mithoefer K, Ekstrand J, English B, McNally S, et al.
Terminology and classification of muscle injuries in sport: the Munich consensus statement. Järvinen TAH, Järvinen M, Kalimo H. Regeneration of injured skeletal muscle after the injury. Muscles Ligaments Tendons J. PubMed Google Scholar.
Rand E. The healing cascade facilitating and optimizing the system. Phys Med Rehabil Clin N Am. Wall BT, Morton JP, van Loon LJ. Strategies to maintain skeletal muscle mass in the injured athlete: nutritional considerations and exercise mimetics.
Calder PC. N-3 fatty acids, inflammation and immunity: new mechanisms to explain old actions. Proc Nutr Soc [Internet]. Article CAS Google Scholar. Jäger R, Shields KA, Lowery RP, De Souza EO, Partl JM, Hollmer C, Purpura M, Wilson JM. Probiotic bacillus coagulans GBI, reduces exercise-induced muscle damage and increases recovery.
Gepner Y, Hoffman JR, Shemesh E, Stout JR, Church DD, Varanoske AN, Zelicha H, Shelef I, Chen Y, Frankel H, Ostfeld I. Combined effect of Bacillus coagulans GBI, and HMB supplementation on muscle integrity and cytokine response during intense military training. J Appl Physiol Jäger R, Purpura M, Stone JD, Turner SM, Anzalone AJ, Eimerbrink MJ, Pane M, Amoruso A, Rowlands DS, Oliver JM.
Probiotic Streptococcus thermophilus FP4 and Blifidobacterium breve BR03 supplementation attenuates performance and range-of-motion decrements following muscle damaging exercise. Tipton KD. Nutrition for acute exercise-induced injuries.
Ann Nutr Metab [Internet]. Wong S, Ning A, Lee C, Feeley BT. Return to sport after muscle injury. Curr Rev Musculoskelet Med.
Nutritional support for exercise-induced injuries. Sports Med [Internet] Springer International Publishing. Google Scholar. Frankenfield D. Energy expenditure and protein requirements after traumatic injury.
Nutr Clin Pract. Biolo G, Ciocchi B, Stulle M, Bosutti A, Barazzoni R, Zanetti M. Calorie restriction accelerates the catabolism of lean body mass during 2 wk of bed rest. Am J Clin Nutr. Biolo G, Agostini F, Simunic B, Sturma M, Torelli L, Preiser JC, et al.
Positive energy balance is associated with accelerated muscle atrophy and increased erythrocyte glutathione turnover during 5 wk. Wall BT, Snijders T, Senden JMG, Ottenbros CLP, Gijsen AP, Verdijk LB, et al.
Disuse impairs the muscle protein synthetic response to protein ingestion in healthy men. J Clin Endocrinol Metab. Rudrappa SS, Wilkinson DJ, Greenhaff PL, Smith K, Idris I, Atherton PJ. Human skeletal muscle disuse atrophy: effects on muscle protein synthesis, breakdown, and insulin resistance-a qualitative review.
Front Physiol [Internet]. Nédélec M, McCall A, Carling C, Legall F, Berthoin S, Dupont G. Recovery in soccer. Sport Med [Internet].
Glover EI, Phillips SM, Oates BR, Tang JE, Tarnopolsky MA, Selby A, Smith K, Rennie MJ. Immobilization induces anabolic resistance in human myofibrillar protein synthesis with low and high dose amino acid infusion.
J Physiol. Burd NA, Gorissen SH, Van Loon LJC. Anabolic resistance of muscle protein synthesis with aging. Exerc Sport Sci Rev. Dirks ML, Wall BT, Van De Valk B, Holloway TM. One week of bed rest leads to substantial muscle atrophy and induces whole-body insulin resistance in the absence of skeletal muscle lipid accumulation.
Magne H, Savary-auzeloux I, Rémond D, Dardevet D. Nutritional strategies to counteract muscle atrophy caused by disuse and to improve recovery. Nutr Res Rev. Dardevet D, Didier R, Papet I, Savary-auzeloux I, Mosoni L. Sci World J. Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, et al.
International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr Journal of the International Society of Sports Nutrition. English KL, Mettler JA, Ellison JB, Mamerow MM, Arentson-lantz E, Pattarini JM, et al.
Leucine partially protects muscle mass and function during bed rest in. Niitsu M, Ichinose D, Hirooka T, Mitsutomi K, Morimoto Y, Sarukawa J, et al. Effects of combination of whey protein intake and rehabilitation on muscle strength and daily movements in patients with hip fracture in the early postoperative period.
Clin Nutr [Internet]. Huang WC, Chang YC, Chen YM, Hsu YJ, Huang CC, Kan NW, et al. Whey protein improves marathon-induced injury and exercise performance in elite track runners.
Int J Med Sci. Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimum adaptation.
J Sports Sci [Internet]. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. Journal of the International Society of Sports Nutrition.
Academy of Nutrition and Dietetics, Dietitians of Canada, American College of Sports Medicine ACSM. Position of the academy of nutrition and dietetics, dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance.
J Acad Nutr Diet. Aoi W, Naito Y, Takanami Y, Kawai Y, Sakuma K, Ichikawa H, Yoshida N, Yoshikawa T. Oxidative stress and delayed-onset muscle damage after exercise. Free Radic Biol Med. Finaud J, Lac G, Filaire E. Oxidative stress: relationship with exercise and training. Sports Med.
Yavari A, Javadi M, Mirmiran P, Bahadoran Z. Exercise-induced oxidative stress and dietary antioxidants.
Asian J Sports Med. Li YP, Chen Y, Li AS, Reid MB. Hydrogen peroxide stimulates ubiquitin-conjugating activity and expression of genes for specific E2 and E3 proteins in skeletal muscle myotubes. Am J Physiol Cell Physiol. Powers SK, Morton AB, Ahn B, Smuder AJ.
Free radical biology and medicine redox control of skeletal muscle atrophy. Powers SK, DeRuisseau KC, Quindry J, Hamilton KL. Dietary antioxidants and exercise. J Sports Sci. Meydani M, Evans WJ, Handelman G, et al. Protective effect of vitamin E on exercise-induced oxidative damage in young and older adults.
Ame J Physiol. CAS Google Scholar. Davis JM, Carlstedt CJ, Chen S, Carmichael MD, Murphy EA. The dietary flavonoid quercetin increases VO[2 max] and endurance capacity.
Int J Sport Nutr Exerc Metab. Jówko E, Sacharuk J, Balasińska B, Ostaszewski P, Charmas M, Charmas R. Green tea extract supplementation gives protection against exercise-induced oxidative damage in healthy men.
Nutr Res. Taghiyar M, et al. The effect of vitamin C and E supplementation on muscle damage and oxidative stress in female athletes: a clinical trial. Int J Prev Med.
PubMed PubMed Central Google Scholar. Pingitore A, Lima GPP, Mastorci F, Quinones A, Iervasi G, Vassalle C. Exercise and oxidative stress: potential effects of antioxidant dietary strategies in sports. Nutrition [internet]. Elsevier Inc. Zimmermann MB. Vitamin and mineral supplementation and exercise performance.
Schweiz Z Med Traumatol. Peternelj TT, Coombes JS. Antioxidant supplementation during exercise training: beneficial or detrimental? Teixeira VH, Valente HF, Casal SI, Marques AF, Moreira PA. Antioxidants do not prevent postexercise peroxidation and may delay muscle recovery.
Med Sci Sports Exerc. Petiz LL, Girardi CS, Bortolin RC, et al. Vitamin a oral supplementation induces oxidative stress and suppresses IL and HSP70 in skeletal muscle of trained rats.
Dawson B, Henry GJ, Goodman C, Gillam I, Beilby JR, Ching S, et al. Effect of vitamin C and E supplementation on biochemical and ultrastructural indices of muscle damage after a 21 km run. Int J Sports Med. Mastaloudis A, Traber MG, Carstensen K, et al.
app Injuries happen in an instant. app Now. Submit Close. Call to Make an Appointment News Careers. Home Specialties General Orthopedic Surgery Nutrition after Orthopedic Surgery.
Phase 1: Post Orthopedic Injury or Surgery Nutrition After injury or surgery, treatment may require resting your bone or joint and using medicines or specific treatments advised by your doctor. Considerations for Post Surgery Bone Health Manage inflammation by eating foods that lower inflammation.
Minimize muscle mass loss by eating high-quality protein foods and creatine. Manage weight by eating enough calories to help you heal but avoiding weight gain.
Heal wounds and prevent infection after surgery by eating foods that promote tissue healing. Eat high fiber to combat constipation. Eat enough calories to support walking on crutches, and physical therapy but less than what you ate when you were active and exercising daily.
Nutrition Goals for Rehabilitation Regain muscle mass by continuing to eat high-quality protein foods and creatine monohydrate 5 grams daily. Read more about high-quality protein foods below. Help your body continue to heal by including foods that are high in vitamin C mg daily, zinc, vitamin D IU daily, and calcium mg daily.
Gehab happen in an syrategies. Knowing how to treat them Vegetarian fitness tips happen just as fast. Reyab why ROC partnered with the Sfrategies app to offer FREE virtual access to Digestion wellness tips Type diabetes awareness campaigns. Connecting you with the right orthopedic care just when you need it. There are 2 phases of recovery from injury or surgery, post surgery and rehabilitation, and both must be addressed nutritionally for a rapid and successful recovery. After injury or surgery, treatment may require resting your bone or joint and using medicines or specific treatments advised by your doctor.
0 thoughts on “Nutritional strategies for joint health and injury rehab”