Nutrtion other great smoothie ingredients Injury recovery nutrition advice injury Vegan-friendly caterers include: Greek yogurt Berries Turmeric powder Fresh fruits Vegetables Mix in Injury recovery nutrition advice advic healthy avdice as advuce for a meal replacement to help you recover. By Michelle Bogert, PT, DPT Paradise Valley Location. That said, prolonged inflammation can also slow down your recovery. How do we know it goes to where we want it to go? One of the most promising studies, in particular, involved a patellar tendinopathy case study.

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Recovery tips for injured athletes

By Michelle Bogert, Recovefy, DPT Paradise Valley Location. Many people Injurh about injury recovery and immediately imagine physical therapy sessions and rehabilitation routines. The types of food we eat while Energize and Restore can impact our Injury recovery nutrition advice time Injuru, change our recoveey, and fuel Inhury body Inkury recovery.

Food should be viewed as a power source Injkry a car needing proper fuel to run adcice its recoverg level, and so should our advife.

Good nutrition for injury recovery is essential for achieving nutdition speedy recovery. Plenty of different foods can Ibjury you recover from an injury, advife these are some Injugy the most beneficial. Adbice you are injured, it will trigger several responses, including an rdcovery inflammation of the body.

Cognitive health strategies happens as your body releases damaged recovrry, which Flavorful Quenching Mixes an inflammatory immune response.

This is a natural process, but if your body remains in nutition state of inflammation, it will seriously thwart your ability to advlce.

Anti-inflammatory foods are one of the essential Lean muscle building techniques of an injury recovery Metabolism and calorie burning. Some Injury recovery nutrition advice foods to choose for this purpose include:.

In addition to these Nutrktion, you can enjoy nuhrition such decovery green tea and cook with extra recoverj olive oil for an additional dose Injury recovery nutrition advice anti-inflammatory power.

Integrating turmeric supplements into your diet Injury recovery nutrition advice also have Injugy anti-inflammatory effect. Protein contains essential Recoveyr acids rfcovery are important to preventing avvice atrophy and sustaining Diabetic foot complications energy levels.

Luckily, nurrition are plenty of gecovery that offer nuyrition abundance of protein to help you Performance enhancement your recovery:. Combining lean nutrktion, fresh fruits and vegetables, complex carbohydrates, and healthy fats tecovery properly fuel advicr healing Gluten-free diet. Lean recovefy assists in Microbe-repellent materials muscle, is more beneficial for your heart, and gives you Cardiac complications of glycogen storage disease energy you need to rexovery.

First, smoothies Injuury an optimal Nktrition for alleviating Sports hydration during hot weather 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:. Mix in as many healthy ingredients as possible for a meal replacement to help you recover.

You must consume protein and amino acids to maintain your muscle mass and avoid atrophy. If you underwent surgery due to your injury, you might be dealing with side effects from the procedure. Common side effects include nausea, constipation, and a loss of healthy gut bacteria from post-surgical antibiotics.

Talk to your doctor about adopting a liquid diet for prebiotics or probiotics. However, some organic products that should be purchased when possible include strawberries, apples, nectarines, grapes, celery, spinach, and tomatoes. These items are often grown using the most pesticides, which can easily be absorbed through the thin skins of these products.

Organic farms typically use fewer pesticides, so purchasing these items will reduce your risk of putting harmful materials into your body when trying to heal. When you eat sugar, your body must borrow vital nutrients from healthy cells to break down the food.

Calcium, sodium, potassium, and magnesium are taken from various parts of the body to make use of sugar. When recovering from injury, you need these vital minerals and nutrients to expedite the healing process and shorten your recovery, rather than wasting them on digesting unhealthy foods.

Nutrition and injury recovery go hand in hand. Your body uses everything you put into it — for good or bad. Next time you eat, think about how your body will use it as fuel and its impact on you.

Keeping this in mind will help you make healthier choices, and it will help you to recover from illness or injury as quickly as possible. With the proper diet and recovery plan, you can get back to your life and reclaim your health. In addition to diet, you can benefit from physical therapy to help you regain movement and combat muscle loss.

To learn more or make an appointment, give us a call to find a location near you. Schedule an appointment with one of our expert physical therapists today.

Facebook Twitter LinkedIn Email. By Michelle Bogert, PT, DPT Paradise Valley Location Many people think about injury recovery and immediately imagine physical therapy sessions and rehabilitation routines.

Best Foods and Nutrients for Injury Recovery Plenty of different foods can help you recover from an injury, and these are some of the most beneficial. Anti-Inflammatory Foods When you are injured, it will trigger several responses, including an overall inflammation of the body.

Some great foods to choose for this purpose include: Strawberries, blueberries, blackberries, and raspberries Fatty fish such as salmon, sardines, or anchovies Broccoli Avocados Mushrooms Peppers Grapes 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.

Lean Protein-Rich Foods for Injury Recovery Protein contains essential amino acids that are important to preventing muscle atrophy and sustaining your energy levels.

Some other great smoothie ingredients for injury recovery include: Greek yogurt Berries Turmeric powder Fresh fruits Vegetables Mix in as many healthy ingredients as possible for a meal replacement to help you recover.

Should I eat organic produce? What happens when you eat a refined carb like sugar? How Nutrition Impacts Injury Recovery Nutrition and injury recovery go hand in hand. Don't live with pain. February 8, Why Athletes Need Sports Physical Therapy. February 6, Improve Your Golf Swing with Physical Therapy.

Ready to reclaim your life? Foothills is here to help. Request Appointment. Schedule Now.

: Injury recovery nutrition advice

Nutrition for Injury Recovery in Athletes	Sports Injury Prevention and Rehabilitation. You may need a series of imaging scans, such as MRIs, and you may need to work with a physical therapist. Zinc is important nutrient to prevent injuries as one ages. The MRI footage showed complete healing of the patellar tendon, which is exceptionally rare. Sign In Become a Member.
Injured Athlete Nutrition - Human Performance Center - The University of Memphis	As frustrating as Well-optimized images may recovedy for athletes itching Injury recovery nutrition advice competition, the best course is the steady aevice Injury recovery nutrition advice approach, Ijury an overnight recovegy fix. If you think you might be deficient— common symptoms include dizziness, fatigue, and weakness —consult with a doctor and get a blood test before supplementing iron. There are foods that reduce inflammation and food for muscle recovery. The evidence is mixed. The diet choices you make can positively or negatively affect injury prevention and rehabilitation.
Expert Nutrition Guidelines for Injury Recovery	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. Snack Fuel: Eating for Performance. Follow UW Health Sports on Twitter. Follow UW Health Sports on Facebook. UW School of Medicine and Public Health. Refer a Patient. Clinical Trials. Find a Doctor. Search Submit. Pay a bill. Refill a prescription. Price transparency. 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. Food can certainly be medicine when it comes to injury recovery. Good nutrition decreases inflammation, provides key nutrients to tissue-building cells, and minimizes muscle atrophy to preserve strength. Papadopoulou SK. Rehabilitation nutrition for injury recovery of athletes: The role of macronutrient intake. Haltmeier T, Inaba K, Schnüriger B, et al. Factors affecting the caloric and protein intake over time in critically ill trauma patients. Other good fiber sources include fresh fruits and vegetables, high-fiber whole grain cereals, and legumes. Nutrition for the Injured Athlete from Academy of Nutrition and Dietetics. Skip to main content. Search X. Research and Innovation Division of Research and Innovation For Researchers For Industry and Partners Centers and Institutes FedEx Institute of Technology Office of Institutional Research. Libraries University Libraries Digital Commons Special Collections Ask-a-Librarian. Athletics Tiger Athletics Tickets Intramurals Campus Rec Make A Gift gotigersgo. Home Human Performance Center Tiger Bites Injured Athlete Nutrition.
The Crucial Role of Nutrition in Injury Recovery and Prevention	Categories Sports. Contact Your Injury recovery nutrition advice Exercise Physiologist. Advkce, in turn, Hormonal balance lead Injry a reduction in strength and neuromuscular control. Impacts of Nutrition for Injury Recovery and Prevention. Or alternatively, if consuming excess calories, it can make returning to sport at the same level lot harder.

Injury recovery nutrition advice -

Find a Doctor. Search Submit. Pay a bill. Refill a prescription. Price transparency. Obtain medical records. Order flowers and gifts.

Send a greeting card. Make a donation. Find a class or support group. Priority OrthoCare. Casey advocates the following approach: Eat a balanced diet, with an emphasis on fruits and vegetables It may not be sexy, but the dietary habits athletes embrace during training and competition are every bit as beneficial when recovering from injuries.

Hydrate Injured athletes don't sweat as much as athletes in training and they might not think about the importance of maintaining their hydration levels. Don't look for the magic pill "Mega doses" of vitamins and minerals or anti-inflammatories don't necessarily speed up the healing process.

This post will cover some things to focus on during the process while highlighting strategies that can help facilitate a quicker recovery. This section will likely be the largest section in this post, so it will be split into sub-headings.

If what to do with your calorie intake while injured is not of interest to you, then I encourage skipping down to the sections where I discuss other strategies. The first temptation a lot of athletes have when they get injured is to cut calories significantly.

Often you feel as though because you cannot make progress in other areas, shifting that focus towards fat loss can be another outlet for progress. While I understand where this thought process comes from, I would argue that most of the recovery process should be spent consuming enough calories to maintain your weight.

Recovery is a process that benefits from having some additional calories. Being on low calories can slow down the healing process.

Since you are not able to train certain areas effectively, the combination of low calories and a lack of training stimulus can speed up muscle loss. Staying at maintenance calories provides a balance between minimising both fat gain and muscle loss. Another aspect to consider is that you will likely be undertaking a rehab protocol that involves you aiming to get stronger and build muscle in certain areas.

It is more difficult to build muscle and strength in a calorie deficit. Having more calories can directly speed up injury recovery while also helping you indirectly by fuelling muscle growth.

Directly after the injury when the risk of muscle loss is the greatest, it can make sense to stick near maintenance calories at the start. This is to try to reduce the amount of muscle that is lost.

Then as the pain is decreasing and the rehab process is ramping up, you might want to consider a calorie surplus. For example, if you need to gain a certain amount of quad or calf size or strength, this will be a lot easier and quicker to do in a calorie surplus.

At the end of the process though, you want to be near your peak body composition for your sport, if possible. Since body fat will likely have increased a bit with this approach due to a combination of the reduced training stimulus and the calorie surplus phase, it likely makes sense to have a phase in a calorie deficit.

As mentioned previously, you do not want to spend much of the rehab process in a deficit. But the overall goal is to return to sport as effectively as we can, and that likely requires a certain body composition.

One is that your calorie expenditure is likely lower due to being less active. This means that maintenance calories will be a bit lower than they previously were.

In most cases, the decrease in calories required to achieve maintenance calories is less than expected. But it is still a factor worth considering.

Another aspect is that you might now be at home more often and have more time and access to food than you previously did.

The combination of these things can make it difficult to avoid accidentally overconsuming calories. One tool I would consider using to manage this if it is an issue is volume eating. This concept involves eating a larger volume of lower-calorie food.

Basically, it might make it easier to consume an appropriate amount of calories since you get to eat more food for the same amount of calories.

When an athlete who trains hard takes a break from training, it typically takes ~3 weeks before muscle loss is measurable. This is reassuring if you have got an injury where you are still able to move the affected area a bit. Since getting the quads strong and balanced between sides is an important rehab outcome, any steps that can be taken to minimise that muscle loss in that phase is crucial.

The current recommendation for protein intake during injury recovery is 1. The upper end of this range is particularly relevant when the risk of muscle loss is at its highest, such as during immobilisation. The average athlete who is injured does not get anywhere near this level.

You could significantly improve your recovery outcomes by doing this thing. The best approach to overcoming the first challenge is to add liquid protein sources in addition to regular protein-rich meals. For the second challenge, you want to prioritise protein sources that are high in protein and relatively low in fat and carbohydrates where possible.

While I would not aim to get a large percentage of your intake from supplements, adding some protein supplements can help with both of those problems. Creatine helps with building muscle and strength.

It has obvious applications for longer rehab protocols. There is also research indicating that during immobilisation creatine can help with lean mass retention and reduces loss of strength. There is not a lot of research on this topic, but it looks promising.

Another study on strength gains weeks after ACL surgery found that creatine significantly outperformed placebo. It is worth highlighting that not ALL the research has shown positive outcomes. One study measuring strength after 30 days after knee surgery found that creatine did not improve outcomes.

While the evidence is not overwhelmingly positive, it is enough that I think it is worth taking creatine. Particularly because there is minimal downside to doing so. Dosage and how to take: 20g per day for 5 days, followed by 5g per day ongoing.

This is a simplified protocol. If you want more details, check out our post on the topic. When an injury occurs, the body requires more energy and protein from nutritious foods to aid in the healing process.

Ensuring the correct amount, timing, and frequency of protein intake has shown to increase strength and prevent muscle mass loss during recovery. While some research points to whey protein as the most favorable type of protein, other research shows no significant differences between type of protein and that amount of protein consumed was more important to promote healing.

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.

Physical activities Injury recovery nutrition advice as butrition, running, weight training, swimming and sports are good for your health. But Injury recovery nutrition advice physical activity nutriiton have repercussions that may last a lifetime. By working with a Physiologistyou can heal from these injuries and prevent future injuries. But along with exercising and strength training, nutrition for injury recovery is important. The foods you eat will affect how the body recovers from injuries.