Morning Chalk Up CrossFit Games Season Colon cleanse for natural healing Leaderboards Community Videos Nuutrition Lifestyle Workouts Good Nutritjon Profiles News Education. To offset that cell turnover and nitrogen loss, you should consume more protein, specifically high-quality protein high in leucine. Dangers of Energy Deficits Energy deficits come from restricting calories.

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Nutrition for Performance and Injury Prevention

Injury prevention nutrition -

Or at least, to a certain degree. Nutrition is key to lowering your risk of sports-related injuries. Some may think that avoiding injuries is all a matter of proper training. But there is more to staying injury-free than proper posture and knowing how to stretch correctly.

Nutrition plays a critical role, especially for young athletes. Shala Davis, professor of exercise science at East Stroudsburg University. We all know that nutrition is vital for reaching fitness goals. But beyond helping you run that extra mile, or helping you get through that last set of weights, the kind of food you eat can also stave away injury.

If you lead an active lifestyle, what you eat protects you from the stress you put your body through. Aside from helping you recover, the right diet can help prevent sports injuries. Here are certain types of food and vitamins that help you build stronger tissues, joints, and bones against common overuse injuries.

In the world of sports, it is commonly the result of the microtears that signal when a muscle is adapting to your workouts by becoming stronger. However, for healthy individuals, eating food that causes inflammation like those rich in salt have been positively linked to osteoarthritis and joint pain.

Joints are arguably the most overused body part in sports, and therefore the most prone to injury. Athletes can better protect and strengthen their joints by eating anti-inflammatory food sources like bright and dark vegetables, fatty fish, and olive oil.

It allows for greater flexibility, supports the joints, and reinforces bones by increasing density. You can opt to take collagen supplements. Alternatively, you increase your intake of Vitamin C through citrus fruits, tomatoes, and dark, leafy vegetables.

Unfortunately, many athletes have been found to have Vitamin D deficiency, which can get worse during the winter months when the sun—the major source of Vitamin D for most people—is scarce, and training usually occurs indoors. Athletes can lower their risk for stress fractures and soothe musculoskeletal pain by increasing their consumption of Vitamin D rich food like egg yolks and fatty fish.

However, these rarely supply enough Vitamin D to fill the deficiency, largely because the current recommended daily dose of international units IU has been found insufficient. Actual optimal levels are closer to to IU, research says.

Omega-3 is a type of polyunsaturated fatty acid that comes packed with many health benefits. It can help athletes defend and recover from concussions, and enables muscles to react faster. They also help synthesize stronger muscles and prevent muscle loss , which in turn helps you hold away fatigue longer and prevent overuse injury.

Unfortunately, our bodies cannot produce Omega-3 on its own, and as such is dependent on our diet for adequate intake of the healthy fatty acid.

Athletes can hit the daily recommended daily dose by eating fatty fish such as mackerel, salmon, and herring.

However, supplements can be just as effective, as seafood may not be easily accessible for some. Adequate calcium levels can help athletes , especially those in sports with a high incidence of bone overuse injuries and stress fractures such as running and soccer.

Getting enough calcium is especially beneficial for women, with a study finding a direct correlation between adequate intake and preventing fractures.

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.

Find a SCAN RD at www. Tipton KD. Nutrition for Acute Exercise-Induced Injuries. Annals of Nutrition and Metabolism. Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group, Rosenbloom C, Coleman E.

Sports Nutrition: A Practice Manual for Professionals , 5 th edition. Academy of Nutrition and Dietetics: Rauh, MJ, Nichols JF and Barrack MT. Relationship Among Injury and Disordered Eating, Menstrual Dysfunction, and Low Bone Mineral Density in High School Athletes: A Prospective Study.

Journal of Athletic training. Cowell BS, Rosenbloom CA, Skinner R, Sumers SH. Policies on screening female athletes for iron deficiency in NCAA Division I-A institutions. Int J Sports NutrExercMetab.

Chen, Yin-Ting, Tenforde, Adam and Fredericson, Michael. Update on Stress Fractures in Female Athletes: Epidemiology, Treatment, and Prevention. Curr Rev Musculoslel Med Dietary strategies to attenuate muscle loss during recovery from injury.

Nestle NutrInst Workshop Ser. The use of software that blocks ads hinders our ability to serve you the content you came here to enjoy.

We ask that you consider turning off your ad blocker so we can deliver you the best experience possible while you are here. Here are the specifics on how to eat for optimal recovery and healing while preventing weight gain: · Focus on energy balance.

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