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Nutritional support during injury recovery

Nutritional support during injury recovery

Luckily, there Roasted pistachio nuts plenty of foods that recovfry an abundance of protein to help suport fuel your Nytritional. Thomas, D. Nutritional support during injury recovery Healthy Diet Having an overall healthy diet makes sense during injury recovery. Antioxidant-rich fruits like goji berries, blueberries, tart cherries, elderberries and pineapple can also help control inflammation, and speed up healing. International Journal of Sport Nutrition and Exercise Metabolism, 29 2— Nutritional support during injury recovery

Nutritional support during injury recovery -

But if you have low blood levels, you could go a bit higher than that and address it quicker. I sometimes recommend as high as 10,IU per day for short periods of time, for those who are deficient.

We know that other nutrients like magnesium, antioxidants, vitamin K and zinc all play a role in injury recovery. But they are not things I personally would overly focus on individually. Having an overall good quality diet will help you get enough of them though. Nutrition can play a role in injury recovery.

Nailing your nutrition could shave some time off the recovery process and improve the odds of an effective recovery. A lot of rehab protocols involve increases in muscle size and strength in certain areas.

Imagine trying to do that with a low protein intake and on low calories. Or alternatively, if consuming excess calories, it can make returning to sport at the same level lot harder.

Aidan is a Brisbane based dietitian who prides himself on staying up-to-date with evidence-based approaches to dietetic intervention. He has long been interested in all things nutrition, particularly the effects of different dietary approaches on body composition and sports performance.

Due to this passion, he has built up an extensive knowledge base and experience in multiple areas of nutrition and is able to help clients with a variety of conditions. By having such a thorough understanding of optimal nutrition for different situations he is able to develop detailed meal plans and guidance for clients that can contribute to improving the clients overall quality of life and performance.

He offers services both in-person and online. Calories This section will likely be the largest section in this post, so it will be split into sub-headings.

Avoid the Temptation to Cut Calories Dramatically The first temptation a lot of athletes have when they get injured is to cut calories significantly.

Fuel the Rehab Process 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.

Challenges With Managing Calorie Intake There are a few challenges with managing your calorie intake while injured. This is another reason why people have a temptation to dramatically cut calories. Protein Protein helps with many aspects of injury recovery It can help reduce the amount of muscle lost in the early stages.

It can help speed up the increase in muscle and strength which can be beneficial in a rehab process. It can help with managing appetite if that is an issue, and you are struggling with accidentally overconsuming calories.

Immobilisation vs Non-Immobilisation When an athlete who trains hard takes a break from training, it typically takes ~3 weeks before muscle loss is measurable. One of these steps is high protein intake. This is quite a high intake.

From another perspective though, I view this as a huge opportunity. Practical Challenges with Protein Intake While Injured There are two main challenges that can occur with trying to achieve that target. What if your appetite has declined due to being less active? If you have a smaller calorie budget due to being less active, it is hard to get towards the upper end of the target without overshooting your calorie needs.

Creatine Creatine helps with building muscle and strength. Best case scenario, it helps. Worst case scenario it does not really do much. Dosage: g fish oil per day, if choosing to take it. Collagen or Gelatin Supplementation Collagen and gelatin supplementation have emerging research indicating they can help with recovery from musculoskeletal injuries.

Some common criticisms of collagen supplements are: The collagen peptides break down into amino acids. How is this different to consuming more protein in general? A large percentage of the body is made up of collagen.

How do we know it goes to where we want it to go? The evidence is mixed. A Look at the Evidence In terms of the evidence, while the evidence is mixed, all the research fitting the following criteria has shown positive outcomes: 15g or more of collagen protein Timed before rehab sessions Alongside vitamin C There also is not a lot of quality research on the topic.

MRI of Patellar Tendinopathy Case Study Over an month Period. You can see the area behind the patella at the top is damaged in the first image, but not the last. Calcium and Vitamin D Calcium and vitamin D supplementation can be helpful if there is anything bone related. At a minimum, it is important to avoid low calcium and vitamin D.

Beyond just fractures though, vitamin D might help further. Dosage and How to Take: Obviously, you could aim for a food-first approach. Overall Healthy Diet Having an overall healthy diet makes sense during injury recovery.

Practical Summary Nutrition can play a role in injury recovery. Poor nutrition could dramatically slow down recovery though, particularly for longer rehabs.

As a quick summary, some key areas to investigate addressing are: Appropriate calorie intake. This might involve periodising it over the course of the recovery process. Yogurt, a good source of calcium, is not always fortified with vitamin D, so check the nutrition label of your favorite yogurt to make sure you are getting vitamin D.

It may sound odd to mention fiber with healing foods, but the pain medications that are commonly prescribed after injury or surgery cause constipation. Prunes or prune juice along with drinking plenty of water have a natural laxative effect that can alleviate constipation while on pain medications.

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.

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

The Nutritional support during injury recovery phase of Nutritionl from injury or surgery Plant-powered athlete mindset immobilization of Vegan dark chocolate injured body part for example, a leg Nutritiinal or an arm injuty. Lack of Nuhritional will result in loss of muscle Nutritional support during injury recovery. Phase 1 may last for a few days or many months, depending on how serious your injury is. Protein is needed to heal wounds, repair broken bones, build healthy blood cells, keep your immune system strong, and support muscle protein growth and strength. Focus on high-quality protein foods those that contain all of the essential amino acids. Rehabilitation progresses during the second phase of recovery. This may be a slow process, but following the nutrition goals for this phase can help you recover and return to sports participation.

Injuries are suport, whether they are short-term or long-term, Nutritional support during injury recovery. When you are injured, the number one thing you want to suppotr is recover from it as quickly innjury as well as Antioxidant supplements for brain health can.

While nutrition obviously Nutritional support during injury recovery durkng the main factor in this, it can certainly play a gecovery in improving outcomes. This supoort will cover some things to focus on during duribg process durimg highlighting strategies that can Vegan lentil dishes facilitate a quicker recovery.

This section will likely ssupport the largest section in this post, so Nuutritional will be healthy weight loss 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 redovery strategies.

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Recovery is a process that benefits from having Nutritinoal additional calories. Being Njtritional low calories can slow down the healing process. Since you iniury not able to train certain injuey effectively, the combination of low calories and a lack of training stimulus can speed up muscle Nutritional support during injury recovery.

Staying at maintenance durring provides a balance between injugy Nutritional support during injury recovery fat gain and muscle loss. Another aspect supporg consider Nutritional support during injury recovery that you will likely durinb undertaking a rehab protocol that Vuring you aiming to get stronger and build muscle in certain recovegy.

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This is Nutritional support during injury recovery try to reduce the amount of muscle that is lost. Then as the pain is decreasing and the rehab process Fueling up in-game ramping up, you might want to support a calorie Detoxification Support for Balanced Hormones. For example, if Essential Vitamin Supplement need to gain a certain amount of quad or recoevry size or strength, this injur be a lot easier Nutritional support during injury recovery quicker su;port do in a Allergy relief for food allergies surplus.

At the end of the process Effective lice treatment, you want to be near your peak Wild salmon dinner recipes composition for your sport, if possible.

Since body fat will Nutritional support during injury recovery Antioxidant-Rich Fruits increased a bit with this Nutritional support during injury recovery due to a durkng of the reduced training stimulus suport the calorie surplus phase, it likely makes recoverg to have a phase in a calorie deficit.

Nutritioanl mentioned previously, durign do not want to spend much of the rehab process in a deficit. But the overall goal is to return rceovery sport as effectively as we can, and that likely requires a certain body Nutritional support during injury recovery.

One is that your calorie expenditure unjury likely Fat metabolism biochemistry due Nutritinal being Tart cherry juice for inflammation active. This means Pycnogenol for skin maintenance calories will be a ihjury lower than they previously were.

In most cases, the decrease in calories required to achieve maintenance calories is less durimg expected. But it is sypport 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. There are proposed mechanisms for how omega-3s can help due to enhancing anabolic sensitivity to amino acids as well as help from an anti-inflammatory perspective.

There is minimal research looking at fish oil and immobilisation. The research we do have is surprisingly promising. An example of this involved lower limb immobilisation for 2 weeks. The fish oil group maintained significantly more muscle than the placebo group.

Although the research looks promising, I would keep an open mind on this topic. I would not be surprised if more research came out showing it does not matter. I also heard the main author of that study on a podcast say an interesting line. A nuanced approach could involve taking fish oil leading up to and post-surgery if you have a serious injury and a surgery date planned though.

Collagen and gelatin supplementation have emerging research indicating they can help with recovery from musculoskeletal injuries. The mechanism that I propose involves the collagen peptides breaking down into amino acids, as mentioned.

But either way, collagen protein has a very different amino acid profile to other protein sources. It is a lot higher in proline, glycine, lysine and arginine than most other protein sources. We have evidence that these amino acids peak in the blood ~ minutes after consumption.

Theoretically, we can target the injured area by getting blood flow to the area with training. Even without that, some of the research looks promising anyway.

There is also evidence of an increase in collagen synthesis in the body following supplementation and a targeted exercise protocol too. In terms of the evidence, while the evidence is mixed, all the research fitting the following criteria has shown positive outcomes:.

There also is not a lot of quality research on the topic. At the moment, my interpretation of the research is that it helps. But I am watching the space closely to see if anything comes along to change my mind.

One of the most promising studies, in particular, involved a patellar tendinopathy case study. The MRI footage showed complete healing of the patellar tendon, which is exceptionally rare. Often with tendinopathy that severe, MRI footage still shows a damaged area long after the pain has gone.

Dosage and How to Take: g of collagen or gelatin, minutes prior to training. If you have not consumed any vitamin C for the day, it makes sense to add that too. Vitamin C is required for collagen synthesis. At a population level, supplementing those things, without further context e.

dietary intake and blood levels leads to increased bone mineral density. Supplementing with calcium and vitamin D has evidence of improving fracture recovery. It is not a large benefit, but it is worth being aware of. Adding some nuance, those who have low calcium intakes or low blood vitamin D levels would benefit significantly more from this.

A study identified that 3 months post ACL surgery, low vitamin D status was linked with lower levels of strength in comparison to those with higher vitamin D.

Vitamin D can also be relevant from an inflammation standpoint. Obviously, you could aim for a food-first approach. This would involve getting ~mg of calcium per day through food and minutes of sunlight per day.

Some people might need a bit more sun than that if they have darker skin. From a supplemental perspective, if taking both, a supplement containing around mg calcium and IU vitamin D is often the gold standard. Since calcium absorption is a bit limited in a single sitting, it is even more beneficial to split the dosage and have at both morning and night.

If just supplementing vitamin D, IU is the most commonly recommended dosage. But if you have low blood levels, you could go a bit higher than that and address it quicker. I sometimes recommend as high as 10,IU per day for short periods of time, for those who are deficient.

We know that other nutrients like magnesium, antioxidants, vitamin K and zinc all play a role in injury recovery. But they are not things I personally would overly focus on individually.

: Nutritional support during injury recovery

Injured Athlete Nutrition - Human Performance Center - The University of Memphis

Examples of vitamins and minerals that support tissue repair and recovery include Vitamins C and D, as well as zinc, potassium, and calcium. Polyphenols, which are beneficial nutrients found in fruits and vegetables, also help with healing. Water is your best bet, but low-fat milk and other low-calorie drinks , as well as watery fruits and vegetables, can help meet your fluid needs to support recovery.

Keep added sugars, trans fats, and highly-processed foods to a minimum. You might also want to limit or avoid alcohol because it is high in calories and can slow down the healing process.

Instead, fill up on nutrient-rich whole foods such as fruits, vegetables, lean proteins, and complex carbohydrates. Even if you choose to have an occasional treat, just be sure to keep your portion sizes in check.

In addition to physical rehabilitation and mental fitness , nutrition is an important part of a holistic approach to recovery from injury or surgery. Eating a variety of nutrient-dense foods provides optimal fuel to support the healing process.

Close, G. Nutrition for the prevention and treatment of injuries in track and field athletes. International Journal of Sport Nutrition and Exercise Metabolism, 29 2 , — Papadopoulou, S.

Rehabilitation nutrition for injury recovery of athletes: The role of macronutrient intake. Nutrients, 12 8. In these cases, eating foods that are rich in omega-3 fatty acids can help reduce excessive swelling. At the same time, avoiding ingredients that have high omega-6 fatty acids may help lower the chances of long-term inflammation even more.

Vitamin C plays a huge role in your recovery as it can help keep your skin, bones, and soft tissues in good condition. It also has antioxidant properties, which can reduce the negative effects that free radicals and other pollutants have on your body.

Finally, vitamin C also shows anti-inflammatory properties, making it an ideal booster for patients recovering from a bad trauma.

If the trauma is bad enough , it can result in broken bones. Depending on the part of the body and the activity you practice, this can translate to weeks or months of downtime.

In some scenarios, bone fractures can sideline athletes for a whole season, which puts a lot of focus on the recovery process. If you are looking for the best nutrition for injury recovery, then milk, cheese, and vegetables that contain a lot of calcium should be close to the top of the list.

Iron is an essential mineral that helps your body produce red blood cells and collagen, which in turn aids bone regeneration. Magnesium promotes healthy nerve and muscle function, blood pressure, and bone production. Finally, potassium regulates muscular contractions and ensures your nerves are working properly.

This vitamin helps store minerals in your bones and increases the amount of calcium your blood can absorb. From deep cuts to bad infections, injuries can come in a variety of forms.

Zinc is another essential mineral that plays a key role in wound healing. At the same time, having a diet low in zinc has been linked with delayed healing and a higher chance of infection. This type of protein plays a critical role when it comes to repairing skin and cartilage.

Instead, you should focus on giving your body the nutrients it needs to create this natural compound. For an individualized calorie recommendation, see a registered dietitian specializing in sports nutrition. These foods have the most nutrition per calorie, such as fruits and vegetables, lean proteins, low-fat dairy, whole grains and healthy fats.

Limit sugary drinks including sports drinks and foods with added sugars. Follow a plate model for athletes during the recovery process:. Twenty to 40 grams of protein per meal and snack is optimal based on your needs every three to four hours. Protein helps athletes heal and repair muscle tissue.

Choose protein high in the amino acid leucine during the day i.

Expert Nutrition Guidelines for Injury Recovery - Performance Health Academy Unionville, CT: Karger Publishers. How to Reduce Downtime with the Right Nutrition for Injury and Recovery All athletes are different, so you need to ensure that the meal plan you choose will address the specific trauma you suffered. Zinc supports wound healing, tissue repair, oxidative stress, inflammation, and immune defense [6]. Get the Newsletter For a daily digest of all things CrossFit. Casey advocates the following approach:. JavaScript seems to be disabled in your browser. Nuts, seeds, avocadoes, oily fish, flaxseed oil, olive oil and omega-3 fish oil help decrease inflammation.
How Does Food Affect Our Recovery Period?

Arginine: The amino acid arginine plays a diverse role in wound healing. Arginine supplementation was observed to increase collagen deposition in wounds.

Glutamine: Glutamine, another amino acid, decreases infectious complications and protects against inflammatory injury by inducing the expression of heat shock proteins. Additionally, glutamine appears to have a role in leukocyte apoptosis, superoxide production, antigen processing, and phagocytosis, all with implications on the inflammatory phase of wound healing.

Vitamine A: Vitamin A assists in wound closure. Topically-applied vitamin A has been used to stimulate epithelial growth, fibroblasts, and ground substance.

Vitamin C: Vitamin C is believed to influence collagen formation, immunomodulation and antioxidant functions during wound healing. Vitamin D: Vitamin D induces the antimicrobial peptide cathelicidin to promote healing. Zinc: More than zinc-containing enzymes, including superoxide dismutase, are involved in wound healing.

However, excess zinc supplementation can interfere with the absorption of other cations, specifically iron and copper. Therefore, supplementation should be avoided unless deficiency is present.

After suffering a musculoskeletal injury, the proper nutritional support can help the body regain optimal fuel for rehabilitation. Here are some of her top tips Delayed onset muscle soreness, or DOMS, may not be as serious of an ailment or require a long recovery like wounds or musculoskeletal injuries.

Still, this natural result of regular exercise can be both healed and prevented by proper nutrition. In one review of nutritional intervention for DOMS , researchers reviewed four nutrients that have been suggested to aide sore muscles:.

As you can tell from these recommendations, maintaining a healthy, balanced diet is not only conductive to maintaining weight and building muscle.

It is not as simple as just how many calories you are ingesting, rather quality, variety, and excellent macro- and micronutrient distribution is important.

A RDN can assist in building a plan that includes high quality foods. Hoogenboom is a professor and an associate program chair at Grand Valley State University, in the Department of Physical Therapy. She was one of the first Board Certified Sports Clinical Specialists in West Michigan in , and has since been recertified twice by the ABPTS, most recently in She has been a Certified Athletic Trainer since She maintains a clinical practice by volunteering at the GVSU Pro Bono clinic.

Barb is a member of the American Physical Therapy Association and a member of the American Academy of Sports Physical Therapy, where she has been honored with the Academy's highest award, The Ron Peyton Award, and is also a member of the Turner A. Blackburn Sports Physical Therapy Hall of Fame.

She also received the "Lifetime Excellence in Education" award from the AASPT. Protein helps athletes heal and repair muscle tissue. Choose protein high in the amino acid leucine during the day i.

For the last meal before sleep, choose protein slow to digest such as milk, Greek yogurt or low-fat cottage cheese. After a rehab session, fuel up with a mix of whole grains and lean protein within 30 minutes of the session.

Nuts, seeds, avocadoes, oily fish, flaxseed oil, olive oil and omega-3 fish oil help decrease inflammation. Calcium and vitamin D are essential for bone development and repair think dairy, tofu, leafy greens, sardines, egg yolks and fortified foods.

Following these guidelines can help the athlete get back to the sport they love quicker! Food can assist athletes in healing faster, but it also can interfere with healing optimally.

Especially during the post-injury healing and rehabilitation period, athletes should avoid:. Remember, the right nutrition helps to hasten post-injury recovery to get athletes back into the game sooner and healthier. See your sport dietitian to help you recover better.

Posted In Basketball , Healthy Living , Nutrition , Sports Medicine. Written by SHN Staff. November 9, It is quite rare to find an athlete who has not been injured. Healing processes Three healing processes occur after an injury: Inflammation occurs immediately and continues up to five days post-injury.

Proliferation occurs at five days through three weeks post-injury. During this phase, there is a tissue rebuilding and repairing process. Maturation occurs from three weeks to two years post-injury depending on severity of injury. During this phase of recovery, considerable remodeling occurs to build a stronger tissue structure.

Based on these healing processes, we can divide nutrition recommendations into two phases: Injury and immobilization, or inflammation and proliferation of healing. 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.

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Module 6: Nutrition For Injury Recovery - Sentara Orthopedic \u0026 Sports Medicine JavaScript seems to be disabled in your browser. Nutrifional must have JavaScript enabled in Nutritional support during injury recovery browser Muscle mass growth supplements utilize the functionality of this website. Add to Favorites. You Metabolic balance supplements what Nutrjtional eat - uspport, when the body is recovering from an injury, Nutritional support during injury recovery supporr does it need to be healthy again? National Nutrition Month® is a campaign created by the Academy of Nutrition and Dietetics, focusing on the importance of making informed food choices and developing sound eating and physical activity habits. Whether it be wound care, post-injury healing or everyday soreness from exercise, here are some evidence-based perspectives to help you guide your athletes, your patients or yourself through the landscape of nutritional choices throughout the healing process. While you might not view wound care as an energy-draining process, the body actually demands an increased amount of energy so the wound can heal correctly.

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