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+ R Z WR ( DW WR 5 HF R YHU ) UR P , Q MX U\
Injuries suck plain and simple.
They are especially frustrating for
those who are used to being
active. The standard protocol for
injuries is RICE (Rest, Ice,
Compression, Elevation),
therapeutic exercise and
painkillers.
Heres why diet should play a big
part in this equation and how to
optimize eating to help hasten
recovery.Common Injuries
There are so many types of injuries and nutritional strategy will vary depending
on the type and severity of the injury amongst other factors. Some of the more
common injuries are;
1. Sprains: Injury to ligament tissue
2. Strains: Injury to muscle or tendon tissue
3. Fractures: Injury to bone tissue
1 X WULWLR Q DO * R DOV I R U 5 HF R YHU\
1. Balance inflammation:
Inflammation occurs at the onset of an injury. It is a protective and
healing mechanism
It is crucial to the initial healing process but needs to be controlled.
Failure to control inflammation can cause scar tissue to form.
2. Facilitate optimal wound healing:
5-7 days post injury/surgery brings about skeletal muscle breakdown,
which triggers metabolic and hormonal reactions that suppress the
immune system
3. Support tissue healing
Ligaments and tendons generally have poor blood supply, therefore
incomplete healing is common after injury.
Incomplete healing can result in chronic pain and weakness
ultimately interfering with return to optimal health.
4. Correct calorie and protein imbalance
Following an injury/surgery, metabolic rate jumps by as much as 30%!
This greatly influences the bodys need for extra calories and protein.
1 X WULWLR Q DO 6 WUDWHJ LHV I R U , Q MX U\ 5 HF R YHU\
Protein
Increase protein intake to offset potential muscle breakdown that can
occur post-injury
Aim for a range of 1.5-2.og/kg.
Protein meals should be divided among 4-6 smaller meals throughout
the day and should ideally consist of lean, complete and bioavailable
sources (poultry, fish, eggs, lean beef, cottage cheese, whey protein
powder).
36
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Carbs
Good sources are: veggies and fruits, whole grains, beans, legumes,
oats. Avoid sugars and refined carbs.
Include carbs in sufficient amounts in early stages to keep calories
sufficient, but consider cutting back after a week or two post-
injury/surgery especially if weight control is a concern.
Fats
Fats are formidable allies in reducing inflammation. Omega-3s are the
hallmark fats for reducing inflammation. Monounsaturated fats are also
helpful.
Good fat sources include: Fatty fish (salmon, mackerel, herring,
sardines), flaxseeds, nuts, olive oil, avocados,
pumpkin/sunflower/sesame seeds.
Fats that can hinder healing by increasing inflammation: Trans fats,
omega-6 fats and saturated fats.
9 LWDP LQ V 0 LQ HUDOV DQ G 6 X S S OHP HQ WV
Vitamin A:
Why its good: Promotes cell growth/repair, boosts immune function, and
enhances bone development.
Food sources: Liver, sweet potatoes, carrots, mango, spinach, papaya, red
peppers.
Amount: Up to 10,000 I.U.s
Vitamin C:
Why its good: Collagen formation, replenishes blood levels of vitamin C
brought on by injury, enzyme activity for metabolism, increased immune
function
Food sources: Broccoli, red peppers, oranges, strawberries, cabbage,
grapefruit, cantaloupe.
Amount: 1000-2000mg
Zinc:
Why its good: Wound healing, enzyme reactions
Food sources: Meat, seafood, sunflower seeds, almonds
Amount: 15-30 mg
6 X S S OHP HQ WV WK DW 0 D\ E H + HOS I X O
Fish oil
Amino Acids (arginine, ornithine, glutamine)
HMB
6 X S HUI R R GV I R U 5 HF R YHU\
Salmon (omega-3s)
Almonds (fat/protein, zinc)
Olive oil (Anti-inflammatory works like ibuprofen)
Broccoli (vitamin C, fiber, antibacterial)
Apples (flavanoids protect cells from oxygen damage, prevent
inflammation
Curry (anti-inflammatory)
Pineapple (bromelain analgesic)
Garlic (allicin anti-inflammatory, improves macrophage function)
Grass fed beef (protein, vitamin, minerals)
Papaya (vitamins A, C and papain enzyme that increases immune
function)
&OR VLQ J 7 K R X J K WV
This diet can help you get on your feet again and help you find exclusive health
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insurance leads. Get your body back on track and save money on health
insurance! Now thats motivation. Injuries can be frustrating, no doubt about it.
But if it does happen, you want to be able to use every tool at your disposal
including nutrition.
References:
American Dietetic Association: Nutrition in Rehabilitation and Recovery
from Injury
Dieticians Canada
Injuries: Nutrition and Recovery. John M. Berardi and Ryan Andrews
Nutrition sports injury therapies: What you eat can play a significant
part in preventing or healing a sports injury. Jim Bledsoe
Recovery Nutrition for the Injured athlete. Kim Mueller, M.S., R.D.
Worlds Healthiest Foods Website: www.whfoods.org
The PowerfoodNutrition Plan: Susan M. Kleiner, PhD
( OVHZ K HUH
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&R P P HQ WV
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&KDUORWWH
Thank you! Very informative. I recently fell (I am a figure skater) and might
have possibly torn my MCL in my kneehoping for good news when I return
next weekbut I am looking for everything that will speed up the recovery
time in the process. I am sure this will be beneficial! Thanks again! Keep
posting!
Reply (/08/exercise_injuries_a_diet_for_recovery.php?
replytocom=33333#respond)
&KDUOHV
Eating is important, but you should always see a physician or licensed
health care professional, like a physical therapist.
Repetitive injuries like tendonitis, could arise from muscle imbalances, poor
form, or structural problems. These are issues that a physical therapist
should address.
Reply (/08/exercise_injuries_a_diet_for_recovery.php?
replytocom=23324#respond)
* DE ULHOOH
A very informative post, probebly will be a big help to some of the readers of
this blog
Reply (/08/exercise_injuries_a_diet_for_recovery.php?
replytocom=21043#respond)
6 S HF WUD
Ive been relatively lucky as far as injuries go, but this is a good list of foods
to include in a post-injury diet. One of my past co-workers was a dietician
and she said that increasing protein was a big key to faster wound healing.
Ive also heard that garlic is a great food to include in your diet after any
trauma because it has natural antibiotic properties. Not sure how accurate
that is, but hey, I LOVE garlic and I pretty much eat it all the time anyway.
Reply (/08/exercise_injuries_a_diet_for_recovery.php?
replytocom=21013#respond)
` U -
Im either injured, or ready for further punishment
Reply (/08/exercise_injuries_a_diet_for_recovery.php?
replytocom=21005#respond)
1 HR9 LWLQ
Good post. Some time or another we all will face an injury, and it is good to
take every healthy advantage possible when it comes to recovery.
Reply (/08/exercise_injuries_a_diet_for_recovery.php?
replytocom=21004#respond)
6 XVDQQD
Typo in comment above. Meant to say without causing any harm to my
injured leg.
Reply (/08/exercise_injuries_a_diet_for_recovery.php?
replytocom=21002#respond)
6 XVDQQD
I wish I had this nutrition information when I broke my leg and had surgery to
repair it. I definitely increased my calorie intake, just was not careful where I
got the calories from. Thankfully, many of the foods on the list above are
staples of my diet.
One thing I would add to the mix, particularly if you are working through a
severe injury is dont forget about the rest of your body. Many people focus
their physical therapy on their injured area they dont give much attention to
the rest. Thankfully, I had a good trainer who worked with me to do strength
training exercises whith causing any harm to my injured leg.
My healing was fast! The doctor was amazed. His comment, You have one
body, everything is connected. It makes sense that taking care of the rest of
your body will only help your [injured] leg as well.
Reply (/08/exercise_injuries_a_diet_for_recovery.php?
replytocom=21001#respond)
) DW / RVV * XUX
This is my first time to this blog and I can relate to what youve said here
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Date Created / Updated: May 7, 2012
about healing injuries. I just sprained my ankle about two weeks ago and it
sure has set me back from my daily routine of exercise/running etc.
Im beyond the ice/elevation stage, as most of the swelling has gone away.
Now Im just working to get the ankle back in its regular motion to be able to
walk normally.
Cheers!
Reply (/08/exercise_injuries_a_diet_for_recovery.php?
replytocom=20978#respond)
` 5
Great advice.
I know that fish oils certainly helped with my chronically sore shoulders.
DR
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P XVDMHQ
I second that! Really valuable information. Thanks!
Reply (/08/exercise_injuries_a_diet_for_recovery.php?
replytocom=20956#respond)
` DZ Q
Thanks for such a great post. Lots of information I never thought about and
wish I had known before I sprained my ankle 1 1/2 years ago.
Reply (/08/exercise_injuries_a_diet_for_recovery.php?
replytocom=20949#respond)
) LW) LHQG
I would say that these are very good guidelines for a proper diet, in general.
I try to stick to much of this even when I am not injured.
Reply (/08/exercise_injuries_a_diet_for_recovery.php?
replytocom=20948#respond)
/ DXUHQ
Great post. Very informative. There are some foods I knew were healthy,
but I didnt realize they helped us recover from injuries faster.
Reply (/08/exercise_injuries_a_diet_for_recovery.php?
replytocom=20945#respond)
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