Injury prevention through healthy eating -
For example, when dietary protein is inadequate, skeletal muscle may be broken down to fuel protein requirements, thus reducing lean muscle mass and increasing muscle injury risk. It is important for adequate energy intake to provide the nutrients required to fuel exercise and recover optimally.
Recovering from exercise is essential to help repair any damaged tissues and replenish energy stores to fuel repeated exercise performance. Dietary protein is known for its role in lean tissue repair and growth so it is recommended to consume g after training, as part of a daily intake of 1.
Alongside protein, post-exercise carbohydrate ingestion is also advocated to promote muscle glycogen synthesis to perform subsequent high-intensity training.
For sports performance dietary protein and carbohydrates get the headlines for their role in protein synthesis and energy availability, however dietary fat is equally important for performance health.
Overconsumption of certain fats may negatively influence injury risk, due to the pro-inflammatory properties of excessive trans and omega-6 fatty acids. Anti-inflammatory omega-3 fatty acids should be prioritised to promote immune function, protein synthesis, brain function and recovery from exercise.
Saturated fat intake should also be controlled; it is important for anabolic hormone production and structuring cell membranes, but too much may impair performance and increase fat mass due to its high calorie value.
Diets that lack important nutrients leave the body in a state of nutrient deficiency that can impair physiological function and cause injury. When blood levels of nutrients are low, the body will source it from internal stores endogenous production , for example, calcium may be extracted from bone when blood calcium levels are low.
This can ultimately leave you prone to bone injuries. Eating a rainbow a day is an effective technique to obtain all the nutrients required to optimise performance and boost recovery. Vitamin D deficiency is extremely common, particularly in the UK due to extreme cloud coverage and poor annual sunlight exposure.
Vitamin D plays a vital role in bone and calcium homeostasis, immune function and muscle health, and is associated with increased injury incidence when vitamin D status is low.
Maintaining hydration in sport is vital for exercise performance and dehydration can lead to injury if not regulated. Therefore, hydration testing in athletes is important while training and exercising.
Post-exercise alcohol ingestion impairs recovery and adaptations to training by blunting rehydration, protein and glycogen synthesis. Along with lowering inflammation and helping with pain management, your diet can affect your emotional and physical health.
So, eating a healthy diet is not only beneficial for preventing and treating injuries, but it can also improve your attitude and quality of life. There are healthy foods that can help your body heal. And there are foods that can negatively affect your health.
If you choose the wrong foods, you can make your pain and inflammation worse. Some of these foods include fried foods, sugar, margarine, red meats, processed meats and refined carbohydrates.
These types of foods have also been linked to heart disease and type 2 diabetes. Nutrition can play a major role in injury recovery and prevention. However, most people do not understand exactly how to use nutrition for injury prevention. Proper nutrition is vital for staying healthy and staying active.
At Sydney Sports and Exercise Physiologists , we will assess your situation and provide you with a personalised nutrition plan that will assist in your healing process and prevent future injuries. A re you injured or looking to prevent future injuries?
Nutrition can be the solution you are looking for. Our Physiologists are experts in their field. They know the best foods to treat and prevent injuries. To learn more about nutrition for injury recovery and prevention, call one of our convenient SSEP locations today.
Homebush Olympic Park. Camperdown Sydney University. Kensington UNSW. Rooty Hill. Moore Park. Terms and Conditions - Privacy Policy. Impacts of Nutrition for Injury Recovery and Prevention. Nutrition for Injury Recovery and Prevention The foods you eat will affect how the body recovers from injuries.
Nutritional Facts:. Healthy Fats Healthy fats can decrease inflammation and promote healing. They are also needed for your body to be able to absorb many types of vitamins.
They can help strengthen the bones, heal tissue and regenerate elastin. Contact Your Local Exercise Physiologist.
Injuries are a part of life, Injury prevention through healthy eating througy can be greatly reduced by eating healthy foods that help repair the eatint. You don't Recognizing early signs of DKA to be a professional athlete or have a Injury prevention through healthy eating diet to througg from eating well. A healthy diet can help prevent injuries and speed up recovery time when you do get injured. In order to prevent and recover from injuries, proper nutrition is necessary. The role of nutrition in injury prevention, treatment, and recovery is an integral one that cannot be overlooked. Nutrition plays an important role in the prevention of injuries by providing the body with the nutrients it needs to function properly. Snakebite aftercare recommendations athletes, injuries ;revention always eatimg concern. There are many ways to prevent this, but it can seem overwhelming to tnrough Injury prevention through healthy eating healthy. Focusing on sports nutrition can be an effective way to make it less likely that an injury occurs. Looking at sports nutrition analytically gives athletes the chance to see the direct correlation between the food they consume and their injury prevention. Strength is a key component to preventing injury.Injury prevention through healthy eating -
For example, whey protein contains the highest amount of leucine 2. If an athlete chooses a plant-based protein supplement, about 40 g of soy or pea protein—the highest quality of the plant-based options—is needed to match the 2. Carbohydrates provide energy for healing during injury recovery.
Omega-3 fatty acids, such as olive oil, fish, flaxseeds, nuts, and avocado, may decrease the extent of prolonged inflammation after the initial inflammatory phase , which can be counterproductive to recovery.
However, this is based on studies examining inflammation and function after exercise-induced muscle damage. Given the potential risk of mercury contamination in fish oil supplements, the quality of fish oil should be taken into consideration.
Creatine has been shown to be one of the most effective supplements for increasing lean body mass when combined with exercise. Diets rich in fruits and vegetables provide polyphenols and micronutrients, each of which can help speed the recovery process. For example, polyphenols may help decrease muscle damage caused by inflammation.
While these strategies provide more benefits for the muscle, vitamin C and gelatin have been suggested to stimulate greater collagen synthesis following a tendon or ligament injury.
Active individuals should focus on a food-first approach before supplementation. Keep in mind that for many of these findings, more research is needed to examine the benefits of the role of macro- and micronutrients in the prevention of or recovery from muscle injuries.
Bone Injury Treatment and Prevention Bone strength is determined earlier in life, yet bone loss occurs as a natural part of the aging process. Due to bone-related consequences ie, reduced calcium absorption and bone mineral density associated with a higher incidence of relative energy deficiency in sport syndrome, stress fractures are more common in active females.
Although there are many nutrients that play a role in bone health, the following nutrition factors may help support bone health and aid in the recovery and healing from bone injuries.
Many female athlete triad and relative energy deficiency in sport studies have found that reductions in energy availability, especially if chronic, have been shown to reduce hormones estrogen, testosterone that are vital to bone formation and resorption.
Protein plays a role in the production of hormones that affect bone health and provide structure for the bone matrix. Adequate protein intake ~1.
Contrary to previous beliefs, protein intakes higher than the recommended daily intake have no negative impact on bone health if calcium intake is adequate.
In fact, although more research is needed, higher protein intakes have been shown to have a small, beneficial impact on bone. Therefore, inadequate calcium intake can impair bone healing. Furthermore, one study found that consuming a calcium-rich meal or supplement ~1, to 1, mg before exercise can offset sweat calcium losses in endurance athletes.
Calcium-rich foods include milk, fortified orange juice, kale, tofu, yogurt, and sardines. Athletes can boost calcium intake by consuming milk dairy or soy and yogurt. It has been suggested that active individuals who are vitamin D deficient are at greater risk of bone fracture.
Depending on vitamin D levels, supplementation may be needed especially during the winter months to ensure levels are adequate. Of course, sunlight is the best source of vitamin D, but dietary sources include fatty fish, sun-exposed mushrooms, sardines, and milk. In addition, magnesium and vitamin K play an important role in bone health.
Vitamin K deficiency has been associated with increased fracture risk; magnesium deficiency may contribute to poor bone health. If intakes are below the dietary reference intake, supplementation may be needed. Considering that reversing low bone mineral density later in life is difficult, good nutrition habits that promote bone health and support the demands of sport should be emphasized during adolescence.
Finally, more research is needed to examine the long-term effects of dietary patterns on bone health in athletes. Final Thoughts Nutrition can play a vital role in the injury recovery and repair processes.
Before taking a supplement, active individuals with an injury should consult with a sports dietitian to determine whether the supplement is safe, effective, and necessary. TEAM USA nutrition provides nutrition fact sheets for active individuals with a soft tissue or bone injury.
As a board-certified specialist in sports dietetics, she has consulted with elite and collegiate athletes as well as with active individuals. She has authored research articles for scientific journals and presented at regional and national conferences.
Her current research interests include vitamin D and energy availability in athletes with spinal cord injury. In her spare time, she enjoys running and spending time with her three active boys.
References 1. Harlan LC, Harlan WR, Parsons PE. The economic impact of injuries: a major source of medical costs. Am J Public Health. Smith-Ryan AE, Hirsch KR, Saylor HE, et al. Nutritional considerations and strategies to facilitate injury recovery and rehabilitation.
J Athletic Training. Close G, Sale C, Baar K, et al. Nutrition for the prevention and treatment of injuries in track and field athletes. Whether the focus is injury prevention or rehabilitation, getting adequate calories, carbohydrates, protein, fluids, vitamins and minerals are all important.
Prevention of dehydration and muscle glycogen depletion necessitates maximizing muscle glycogen stores prior to and during exercise, as well as beginning activity in a euhydrated state.
Following a proper hydration schedule will help athletes maintain their hydration status. Iron deficiency can occur in both male and female athletes; however, it has been estimated that approximately 60 percent of female college athletes are affected by iron deficiency.
For female athletes there is yet more to consider. Research shows a positive relationship among injury, disordered eating, menstrual dysfunction and low bone mineral density. Many student-athletes faced with an injury are quick to worry about their body composition.
Fears such as gaining weight or muscle turning to fat are common. To reduce the risk of unwanted weight fat gain and to help the athlete minimize loss of lean mass, special nutritional considerations must be paid to the injured athlete.
Energy intake and distribution will need to be reevaluated to match a decreased volume and intensity or to aid in rehabilitation and recovery. There are a wide range of athletic injuries that can take student-athletes out of the game and the nutritional concerns can vary greatly for each.
Bearing an injury requires making modifications to training so that proper rest and recovery can occur. During rehabilitation and recovery, the specific nutrient needs are similar to those for an athlete desiring muscle growth, with the most important consideration being to avoid malnutrition or nutrient deficiencies.
Here are the specifics on how to eat for optimal recovery and healing while preventing weight gain:. Calories are necessary for the healing process and consuming too few will likely slow the healing process. However, to prevent weight gain while training is on hold, total daily caloric intake likely needs to decrease.
Many athletes are accustomed to consuming additional calories through convenience foods and drinks such as sports drinks, bars, shakes or gels. These sources of fuel are better left for times of intense training and higher energy needs.
Instead, focus on foundation of whole foods that includes lean proteins, fiber-rich whole grains, fruits, vegetables, low-fat dairy, and healthy fats such as nuts and seeds.
These foods tend to be less nutrient-dense as compared to whole food choices. This article was written for the Sport Science Institute by SCAN Registered Dietitians RDs.
For advice on customizing an eating plan for injury prevention or after injury, consult an RD who specializes in sports, particularly a Board Certified Specialist in Sports Dietetics CSSD. Find a SCAN RD at www. Tipton KD. Nutrition for Acute Exercise-Induced Injuries.
Annals of Nutrition and Metabolism. Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group, Rosenbloom C, Coleman E.
However, heapthy do Creatine supplementation and aging control over the food you healthhy into your body, and nutrition plays a crucial role in injury recovery and prevention. Your Yealthy are likely telling you to drop calories healthj compensate for the Througn decrease in movement that comes with more severe injuries. However, dropping calories too drastically can negatively impact recovery speed and effectiveness [1]. An experienced coach can help you navigate calorie and macronutrient needs during an injury based on your new training frequency, body composition, and goals. Protein intake plays a significant role in sustaining muscle mass as it drives muscle protein synthesis [1]. A calorie decrease can often result in reduced protein intake, adversely affecting injury recovery.
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