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. 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.

Aiming for 1. Consume a good quality overall diet to cover all the little details that matter and can help with recovery a bit. Related posts:.

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Categories Sports. Share Facebook Twitter LinkedIn Pinterest Stumbleupon Email. Sports injuries like a sprained ankle can cause a lot of inflammation in the affected area. Foods with omega-3 fatty acids can help control this inflammation. Fish already rich in protein contains a considerable amount of omega-3 fatty acids.

However, ingesting too many omega-3 fatty acids could potentially have the opposite effect. Therefore, rather than taking vitamin or powder supplements, be sure to eat foods that contain these nutrients.

Omega-6 fats, which are often present in oils, also lower inflammation. Canola oil, sunflower oil, corn oil, and other similar products are great for cooking, and can provide this benefit.

Coconut oil is another common way for those dealing with arthritis to decrease inflammation. Consult with a dietician or qualified orthopedist for more information about omega-3 fatty acids in your diet.

Like protein, zinc is also instrumental in helping you heal wounded tissue. And according to nutritional experts and physical therapists , failing to ingest enough zinc can prolong the healing process. Common examples of zinc-rich foods include meat, fish, shellfish, and whole grains.

Nuts are also a great choice. However, be sure to stay away from zinc supplements. Calcium plays a very important role in helping to heal broken bones. Some examples of calcium-heavy foods include broccoli, almonds, okra, and of course: dairy products.

While there are few foods that contain naturally-occurring vitamin-D, it can actually benefit your recovery. Vitamin-D is one of the best methods for natural pain management. Also, these nutrients can help to prevent sports injuries in children. In order to recover from injuries like tears and strains , orthopedists generally recommend keeping the injured body part immobile.

This prevents additional inflammation. Fiber-heavy foods will help you to feel full much faster and prevent you from overindulging. This will help you control your diet naturally. Also, fiber-heavy foods often contain plenty of other nutrients. So, be sure to include a serving of broccoli or spinach with your dinner.

Not to mention, a deficiency in vitamins C and E can actively slow down tissue repair after an injury. For instance, a lack of vitamin C can reduce cell growth and the formation of new blood vessels, whereas a lack of vitamin E can cause excess scar formation around the wounded tissue.

Cruciferous vegetables are a rich source of phytonutrients and glucosinolates, plant-based compounds that can help lower inflammation and protect against further damage.

Phytonutrients and glucosinolates give cruciferous vegetables their deep green color, such as in produce like:. Most cruciferous vegetables — especially those listed above — are high in vitamins and minerals, like Vitamins A, C, and K.

A healthy diet includes at least two and a half cups of vegetables per day. Two cups of raw leafy vegetables, like kale and collard greens, is equal to a one-cup vegetable serving; whereas one cup of raw or cooked vegetables, like broccoli or Brussels sprouts, is equal to a one-cup vegetable serving.

Protein is one of the most important aspects of nutrition while actively healing an injury. A protein deficiency can ultimately impair cellular growth and the formation of new blood vessels, and decrease the ability of the immune system to lessen inflammation.

Adults should aim for approximately 20 to 30 grams of protein per meal, for a total of three to four meals per day. You can find protein in lean meats, like chicken or turkey breast, or in convenient protein powders or protein bars.

Also aim to include 2 to 3 grams of Leucine per meal. Leucine is one of three essential branched-chain amino acids BCAAs that provide energy to skeletal muscle and other tissue during exercise.

Leucine helps enhance tissue recovery post-injury and can be found in foods like poultry, fish, milk, and eggs. Inflammation is the primary injury symptom that can prolong recovery. Fortunately, you can include healthy foods in your diet that help control this inflammation, particularly foods with omega-3 fatty acids.

Though present in fish, you can also find essential omega-3 in foods like nuts and seeds like:. Nuts and seeds are also an awesome source of healthy carbs.

Stock up on nuts and seeds when grocery shopping to replace sugary breakfast cereals or snacks like pretzels and chips. Herbs and spices have been proven to show anti-inflammatory and antioxidant properties. Here are five herbs and spices to include in your cooking to enhance injury recovery:.

What you put into your body dictates what you get out of it. Be sure to avoid long-term energy deficits, like weight loss diets or short-term crash diets. These dietary changes — along with fasting — should always be supervised and monitored by a trained professional.

Similarly, avoid any overt deficiencies in protein, vitamins, and minerals. Tools like Cronometer. com or MyFitnessPal. Lastly, attempt to get the majority of your calories from a wide variety of minimally processed, whole foods that YOU digest and absorb well.

A cheat sheet for a generally healthy diet includes a wide variety of fruits and vegetables, protein, complex carbohydrates, nuts, seeds, and legumes.

Work with a holistic nutritionist to learn what foods digest and absorb best for you. What you eat today will impact your health within minutes to hours. This means you can decide to overhaul your diet today and begin to experience the benefits almost immediately.

While you might not be able to heal your injury overnight, you can fuel your body with the nutrients it needs to repair and protect itself from further damage.

Together, we can discuss dietary changes, optional nutraceuticals or supplements, and other lifestyle changes that can assist in a healthier, happier you. Nutrition plays a major role in injury recovery and prevention. How Does Nutrition Affect Injury Recovery? June 13 UPDATED: February 9 — BY Dr.

Check out how much nutrition truly affects injury recovery below! Can you find injury recovery in the grocery store? Consume too little of it and your healing will lag, inflammation will increase, and muscle loss may follow.

Beckmann recommends aiming for one gram of protein per pound of body weight per day while recovering from an injury, so grams for a pound person. Spreading that intake throughout the day is helpful, too—try and sneak a little protein into each meal and snack, and get a final hit at bedtime.

Seek out a variety of protein sources, such as ethically sourced meats, dairy products, eggs, beans, tofu, and tempeh. All of these high-protein options are also rich in leucine , an essential amino acid involved in the growth and repair of muscle, skin, and bone.

Her recommendation is to eat a minimum of 1. These offer more nutrients, ample fiber, and longer-lasting energy. A supplement, by definition, is supposed to be an add-on, not the main ingredient. She recommends leaning on real foods containing the following micronutrients: vitamin A, vitamin C, vitamin D , calcium, magnesium , zinc, and copper.

These are largely found in colorful fruits and vegetables as well as in dairy products, nuts, and seeds. Mushrooms, for example, are great sources of copper, which assists with red-blood-cell formation, immune function, and bone health. Legumes contain high levels of magnesium, which plays a role in protein synthesis, circulation, and the absorption and metabolism of calcium and vitamin D.

With a bone fracture, for instance, Kruppa says that your calcium needs increase to 1, milligrams per day, which may necessitate supplementation. If you think you might be deficient— common symptoms include dizziness, fatigue, and weakness —consult with a doctor and get a blood test before supplementing iron.

Leucine, a branched-chain amino acid, stimulates muscle protein synthesis faster than other amino acids. Casein, a milk protein that comes in powdered form and many dairy products, contains all the amino acids your body needs to build and repair muscle.

Creatine, an amino acid, may help prevent muscle loss , especially while a limb is immobilized. Whey protein may boost ligament, tendon, and muscle healing when consumed within an hour after exercise or rehabilitation. And collagen, when ingested before exercise with vitamin C, may help with the recovery of ligament and tendon injuries.

Consult with your doctor or a nutritionist first to ensure a supplement makes sense for you. As with most nutritional questions, there is no one-size-fits-all answer. Search Search. Becky Wade Originally Published Feb 17, Updated May 12, btn, a.

Eat Enough Respect the energy demands of healing. Change Is Good Just as elite runners eat differently during mile weeks than during taper weeks, your nutritional needs will change throughout a season of injury.

Whole Foods Are Better Than Supplements A supplement, by definition, is supposed to be an add-on, not the main ingredient.