Injury prevention through nutrition -
Caitlin Holmes, a functional sports nutritionist, discusses the importance of nutrition for athletes, nutritional strategies to prevent injuries, how to utilize nutrition as a rehab tool, and why energy deficits increase risk of injury and slow recovery.
She also provides recommendations on how to implement these concepts for long-term health and injury prevention. We need calories! These are vitamins and minerals: what we need in smaller amounts for proper body functioning and metabolic processes. Micros support general health and performance, like physical activity and growth, energy metabolism, red blood cell metabolism, and antioxidants functionality.
Supplements can also help ensure you are getting all the micros you need, such as Gnarly Iron , Gnarly Mg Citrate , and Gnarly D3. For overall health and nutrition, we should start with a strong foundation of energy from calories, macronutrients, and micronutrients.
Consistency will also help stabilize blood sugar. If you try to perform in a fasted state, your blood sugar dips and concentration declines, so you won't even be able to perform at your best.
This doesn't necessarily mean meal planning as that can cause food fatigue, but a good idea is to make a master list of meals and then pull from that list for groceries each week. This takes out guesswork and stress of trying to figure out what to eat for each meal each day.
Time your meals to boost performance and increase calories to decrease energy deficiencies. A protein-rich snack or shake before bed is a good idea to prevent muscle degradation overnight and muscle soreness the next day. It can also be dangerous because you may compensate by pushing yourself in ways that could cause injuries.
Also, if you're buzzed while performing, your judgement will be impaired which exposes us and those around us to injury. A healthy recommendation would be to limit consumption to two drinks per day for men, and one drink per day for women, but still take that with a grain of salt because even small doses of alcohol can have a long-term impact on health.
This is because the body will typically choose to pull protein from muscles for energy first, because we need fat for organ and cell protection. So by restricting calories, we lose muscle mass, strength and power, we are more at risk for musculoskeletal injuries, and all our hard work goes down drain.
Caitlin is a functional sports nutritionist who specializes in climbing nutrition. She works with climbers to develop effective nutrition plans for long-term health and performance.
She believes that nutrition is the missing puzzle piece for athletes that plays a major role in achieving goals, preventing injuries, and supporting the body to continue climbing for years to come!
Shop All. Shop By Usage. Everyday Products. Pre-Workout Products. Performance Products. Recovery Products. Shop By Activity. Shop By Function. Gear and Accessories. Refer a Friend. Get Started. The Gnarly System. Our Story. Our Athletes. Media Reviews. Find local retailer. Gnarly Clinics. Applies To injury prevention longevity in sport nutrition As athletes, we are continually pushing our limits, which leads to increased injury risk.
As we increase our workload, we need to find that sweet spot that will lead to optimal performance. Sometimes we do too much too soon or take extended time off, and that can easily lead to injury. Even when we are at our optimal performance level, there are other factors at play that can still lead to injury: High stress levels Poor sleep Poor nutrition How we fuel is important for how we build and repair muscles, how we produce energy for peak performance, and how we maintain that energy.
The Basics: Nutrition Adequate Daily Energy: We need calories! Macronutrients: These are major nutrients in our diets we need in large amounts. Typically we are referring to carbs, proteins, and fats.
In athletes, macros are vital to support your metabolism, brain health, immunity, muscle growth, hormone balance, and bone health. Micronutrients: These are vitamins and minerals: what we need in smaller amounts for proper body functioning and metabolic processes.
THE TRIANGLE OF NUTRITION For overall health and nutrition, we should start with a strong foundation of energy from calories, macronutrients, and micronutrients. Importance of Nutrition for Athletes Performance, health, and injury prevention and rehab all rely on nutrition.
Often, nutrition takes a back seat but it really is the foundation of injury prevention and rehab. Injury Prevention: Injury rehab: Incremental training load - introduce more training overtime and build up from there.
Stretching - both before and after a workout Sleep - important for recovery and repair Rest days - also important for recovery and repair See a physical therapist or other specialist Slow reintroduction to training Plenty of sleep Ample rest days Nutritional Strategies to Prevent Injuries 1.
Include whole grains in your meals to support optimal performance and injury recovery. Calcium and vitamin D are essential for maintaining strong bones and preventing stress fractures. Dairy products, fortified plant-based milk, leafy greens, and fortified cereals are excellent sources of calcium.
Vitamin D can be obtained through sunlight exposure or through dietary sources such as fatty fish, fortified dairy products, and egg yolks. Nuts and seeds are packed with essential nutrients and healthy fats that support recovery and reduce inflammation.
Almonds, walnuts, pumpkin seeds, and sunflower seeds are rich in vitamin E, which aids in tissue repair. Incorporate a variety of nuts and seeds into your diet for added nutrition and flavor.
Proper hydration is crucial for injury prevention and recovery. Water supports the delivery of nutrients to the injured area and helps remove waste products. Ensure you drink enough water throughout the day, especially during physical activity, to optimize recovery and maintain overall health.
Nutrition plays a vital role in preventing sports injuries and supporting recovery. By fueling your body with the right nutrients, you can enhance tissue repair, reduce inflammation, and minimize the risk of future injuries. Remember to consult with a healthcare professional or registered dietitian to tailor your nutrition plan to your specific needs and goals.
By prioritizing nutrition for injury recovery, you can take proactive steps towards a healthy, resilient, and injury-free sporting journey. Preventing Sports Injuries and Injury Recovery through Nutrition 29 Aug Home » Blogs » Preventing Sports Injuries and Injury Recovery through Nutrition.
Lean Protein Protein is essential for repairing and rebuilding damaged tissues. Omega-3 Fatty Acids Omega-3 fatty acids possess anti-inflammatory properties and aid in reducing inflammation associated with injuries. Colorful Fruits and Vegetables Vibrant fruits and vegetables are rich in antioxidants, vitamins, and minerals that support overall health and injury recovery.
Whole Grains Whole grains like quinoa, brown rice, and whole wheat bread are excellent sources of complex carbohydrates. Calcium and Vitamin D Calcium and vitamin D are essential for maintaining strong bones and preventing stress fractures.
Nutrient-Dense Nuts and Seeds Nuts and seeds are packed with essential nutrients and healthy fats that support recovery and reduce inflammation.
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