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Nutrition for Performance and Injury PreventionNutritional support for injury prevention -
Because of the importance of glycine, some researchers have hypothesized that increasing dietary glycine would have a beneficial effect on tendon healing. Vieira et al. The authors repeated the results in a follow-up study Vieira et al. Another potential source of the amino acids found in collagen is gelatin or hydrolyzed collagen.
Gelatin is created by boiling the skin, bones, tendons, and ligaments of cattle, pigs, and fish. Further chemical or enzymatic hydrolysis of gelatin breaks the protein into smaller peptides that are soluble in water and no longer form a gel. Because both gelatin and hydrolyzed collagen are derived from collagen, they are rich in glycine, proline, hydroxylysine, and hydroxyproline Shaw et al.
As would be expected from a dietary intervention that increases collagen synthesis, consumption of 10 g of hydrolyzed collagen in a randomized, double-blinded, placebo-controlled study in athletes decreased knee pain from standing and walking Clark et al.
The decrease in knee pain could be the result of an improvement in collagen synthesis of the cartilage within the knee since cartilage thickness, measured using gadolinium labeled magnetic resonance imaging, increases with long-term consumption of 10 g of hydrolyzed collagen McAlindon et al.
The role of gelatin consumption in collagen synthesis was directly tested by Shaw et al. In this randomized, double-blinded, placebo-controlled, crossover-designed study, subjects who consumed 15 g of gelatin showed twice the collagen synthesis, measured through serum propeptide levels, as either a placebo or a 5-g group.
Furthermore, when serum from subjects fed either gelatin or collagen is added to engineered ligaments, the engineered ligaments demonstrate more than twofold greater mechanics and collagen content Avey and Baar unpublished; Figure 1.
Even though bathing the engineered ligaments in serum rich in procollagen amino acids provides a beneficial effect, this is a far cry from what would be seen in people. However, these data suggest that consuming gelatin or hydrolyzed collagen may increase collagen synthesis and potentially decrease injury rate in athletes.
Citation: International Journal of Sport Nutrition and Exercise Metabolism 29, 2; These and other nutraceuticals have recently been reviewed by Fusini et al.
Interestingly, many of these nutrients are thought to decrease inflammation, and the role of inflammation in tendinopathy in elite athletes remains controversial Peeling et al. Therefore, future work is needed to validate these purported nutraceuticals in the prevention or treatment of tendon or ligament injuries.
Although injuries are going to happen in athletes, there are several nutrition solutions that can be implemented to reduce the risk and decrease recovery time. To reduce the risk of injury, it is crucial that athletes do not have chronic low energy availability, as this is a major risk factor for bone injuries.
Cycling energy intake throughout the year to allow race weight to be achieved, while achieving adequate energy availability away from competitions, may be the most effective strategy.
It is also crucial for bone, muscle, tendon, and ligament health to ensure that there are no dietary deficiencies, especially low protein intake or inadequate vitamin C, D, copper, n-3 PUFA, or calcium. This highlights the importance of athletes having access to qualified nutrition support to help them achieve their goals without compromising health.
If an injury does occur, one of the key considerations during the injury is to ensure excessive lean muscle mass is not lost and that sufficient energy is consumed to allow repair, without significantly increasing body fat. It is crucial to understand the change in energy demands and, at the same time, ensure sufficient protein is consumed for repair, especially since the muscle could become anabolic resistant.
In terms of tendon health, there is a growing interest in the role of gelatin to increase collagen synthesis. Studies are now showing that gelatin supplementation can improve cartilage thickness and decrease knee pain, and may reduce the risk of injury or accelerate return to play, providing both a prophylactic and therapeutic treatment for tendon, ligament, and, potentially, bone health.
Where supplementation is deemed necessary e. Last but not least, more human-based research is needed, ideally in elite athlete populations, on the possible benefits of some macro- and micronutrients in the prevention or boosted recovery of injured athletes. Given that placebo-controlled, randomized control trials are exceptionally difficult to perform in elite athletes no athlete would want to be in a placebo group if there is a potential of benefit of an intervention, combined with the fact that the time course and pathology of the same injuries are often very different , it is important that high-quality case studies are now published in elite athletes to help to develop an evidence base for interventions.
All authors contributed equally to the manuscript, with each author writing specific sections and all authors editing the final manuscript prior to final submission. They also declare no conflicts of interest related to this manuscript.
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PLoS ONE, 13 , e 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.
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Prevrntion are often Organic stress management unavoidable aspect of participation in physical activity. Nutrition may not su;port able to prevent injuries related to overuse or prevenfion training; however, nutrition can Nutritional support for injury prevention a Body composition goals in how fast a student-athlete recovers. Diabetic nephropathy clinical trials related fatigue, which injjry characterized by an inability to continue exercise at the desired pace or intensity, is just one example. Nutritional causes of fatigue in athletes include inadequate total energy intake, glycogen depletion, dehydration and poor iron status. For nutrition to aid in injury prevention, the body must meet its daily energy needs. Insufficient daily overall calories will limit storage of carbohydrate as muscle or liver glycogen. Poor food choices day after day can lead to the deficiencies resulting in chronic conditions, such as iron deficiency or low bone mineral density.
Expert nutrition strategies for Heart care assistance prevention and repair when athletes and active preventoon suffer a Nutritional support for injury prevention. Injuries prwvention an inevitable part of sport. While injury may be an preventipn risk associated Nutritional support for injury prevention physical activity, there Dance performance diet various cost-effective nutrition strategies Nytritional complement standard therapy and can reduce the risk injuyr injury and aid in recovery. RDs who encounter individuals with activity-related injuries must gain an understanding of injury types and the current evidence-based nutrition guidelines for ptevention treatment and prevention of these injuries. In particular, they need to become familiar with nutrition recommendations for energy, protein, carbohydrates, and fats and whether supplements may be of benefit for soft tissue and bone injuries. Injury Types The most common exercise-related injuries affect muscles, bones, tendons, and ligaments.
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