Nutritional advice for injury prevention -
Vitamin D promotes bone health and is found in milk, fatty fish and fortified cereals. Folate helps turn carbohydrates into energy and is found in broccoli, brussels sprouts, spinach, nuts and beans.
Minerals also help your body function. Calcium, magnesium and potassium are essential, especially for young people. Athletes can get these minerals by eating a varied and healthy diet.
Your daily food requirements depend on many things, including your age, size and activity level. But, in general, Holmes suggests that young athletes need to eat:. Your body needs fluids to prevent cramping and overheating, especially in hot weather and when completing longer workouts.
A good rule of thumb is that teenage girls should drink 10 cups of fluids a day, teenage boys should drink 14 cups, and adults should drink half of their body weight in ounces of fluids daily. This is the baseline. Athletes should add ounces of fluids for each hour they are active, regardless of age.
However, energy drinks are not recommended. These drinks have extra sugar and caffeine, which will lead to cramping and jitteriness. Sports can teach kids teamwork and sportsmanship and promote their overall health and well-being. The best way to prevent injury in young athletes is to feed them a balanced diet that includes nutrition from all food groups and plenty of water.
Keep the calcium coming. Bone strains and stress fractures are uncommon in swimming and cycling, but quite common in running—especially for those with low bone density. The recommended daily intake of calcium is 1, to 1, mg.
But the average adult consumes only to mg daily. You can avoid a calcium deficiency and the resulting increased risk of bone injuries by consuming three servings of low-fat or non-fat dairy foods per day. Research suggests that calcium supplements are even more effective than dairy foods in maintaining bone density.
Train, shower, eat. When you eat is every bit as important as what you eat when it comes to preventing injuries. Muscle and joint tissue damage that occurs during a workout is repaired most quickly in the two hours immediately after the workout—provided you eat during that time.
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.
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