Providing them with the right nutrition Diett prevent muscle ijjury and injury. Finally, vitamin C also shows anti-inflammatory properties, making it an ideal booster for Diet and nutrition in injury rehabilitation recovering from a imjury Diet and nutrition in injury rehabilitation. Zinc Zinc is another essential mineral that plays a Metabolism Boosting Yoga Poses role in wound healing. The nytrition in this phase should be on getting enough energy and protein, as well as healthy fats and plenty of vegetables and fruits. 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. Energy intake and distribution will need to be reevaluated to match a decreased volume and intensity or to aid in rehabilitation and recovery. While all nutrients are important in healing, vitamin C and zinc are superstar nutrients for their roles in healing.

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Diet and nutrition in injury rehabilitation -

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. While all nutrients are important in healing, vitamin C and zinc are superstar nutrients for their roles in healing. Vitamin C is needed to make a protein called collagen and for repairing tendons and ligaments and healing surgical wounds.

Zinc is a mineral found mostly in animal foods such as meat, fish, poultry, and dairy foods. Zinc is also found in whole grain breads and cereals, legumes dried beans and peas , and nuts.

It is better to get zinc from foods than supplements. High-dose zinc supplements can cause nausea and vomiting. Calcium and vitamin D are nutrients associated with healthy bones, so if you have a bone fracture or a stress fracture, make sure to get plenty of these 2 nutrients to strength your bones.

The best sources of calcium and vitamin D are low-fat dairy foods. In fact, studies have shown that increasing protein intake when injured may be advantageous to recovery efforts and preventing muscle loss [2]. Eating high-protein foods also supports the repair and rebuilding of bodily tissue along with collagen synthesis.

Protein foods like fish, poultry, meat, eggs, and dairy contain necessary amino acids glycine, proline, and hydroxyproline that nurture collagen production [3].

Collagen plays an integral role in connective tissue, skin, muscle, and bone health. Carbohydrates are usually the macronutrient with the most room for potential adjustment when injured.

Suppose your injury necessitated a decrease in movement. In that case, it is essential to prioritize high-volume, high-fiber carb sources like vegetables over quick-digesting carb sources like fruit, starchy vegetables, and grains. These carbohydrate sources will help with energy maintenance, hunger regulation, and blood sugar maintenance when recovering from an injury.

There is a direct correlation between chronic inflammation and increased injury susceptibility. Dietary fat helps reduce inflammation and support cell membrane integrity—both of which are important for injury prevention and recovery [1].

Omega-3 fats, in particular, are especially helpful for injury prevention and recovery as they have antioxidant and anti-inflammatory effects [4,5]. Omega-3s can be found in salmon, mackerel, sardines, herring, pasture-raised eggs, walnuts, chia, and flax seeds.

If and when carbohydrate intake decreases during injury, you may find it helpful to increase fat intake slightly to help with satiation and expedited recovery. Micronutrients are the vitamins and minerals that help healthy bodily functioning.

There are a few in particular that play a role in injury prevention and recovery. Vitamin C aids in collagen formation and immune function [3]. You can find vitamin C in foods like bell peppers, broccoli, cauliflower, kiwi, strawberries, and circus fruits.

Zinc supports wound healing, tissue repair, oxidative stress, inflammation, and immune defense [6]. Oysters, legumes, pumpkin seeds, egg yolks, whole grains, beef, and dark chocolate are good sources of zinc. Calcium and vitamin D are two nutrients that support bone health. Studies have shown that bone health directly impacts the occurrence of injury and recovery from injury [7].

Calcium can be found in dairy products, leafy greens, almonds, and tofu. You can find vitamin D in egg yolks, mushrooms, and salmon, but sunlight is the most abundant and effective source! Some antioxidants you may have heard of are vitamin E, beta-cartone, selenium, and manganese.

These nutrients reduce inflammation and promote faster recovery [8]. Dehydration increases your risk of injury—from more minimal muscle strains to serious ligament and muscle tears [9]. Proper hydration helps maintain the elasticity and health of connective tissues, boosts your immune system, and helps with inflammatory regulation [10].

Hydration needs vary drastically from one person to another based on height, weight, age, activity level, and even location people at higher altitudes or in dryer, hotter locations generally need more water. So for most, we recommend judging hydration needs based on fluid loss during exercise and urine color.

Home » 6 Best Foods to Eat Rehabilitatoin Recovering From Sports Untrition. Of course, making rehqbilitation appointment with a qualified Diet and nutrition in injury rehabilitation specialist is the Immune-boosting overall wellness way Diet and nutrition in injury rehabilitation do this. If necessary, your orthopedist will also discuss potential surgeries with you. While these factors are important, maintaining a proper diet is equally as essential. When recovering from a sports injury, the right diet can minimize recovery time, streamline the process and help you reach your goal sooner than anticipated. Keep reading for more information!