Injuries are often an unavoidable aspect of participation in physical activity. Nutrition may not be able to prevent injuries related to overuse or improper training; however, nutrition can play a role in how fast a student-athlete recovers.

Exercise related fatigue, which is 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. Whether the focus is injury prevention or rehabilitation, getting adequate calories, carbohydrates, protein, fluids, vitamins and minerals are all important.

Prevention of dehydration and muscle glycogen depletion necessitates maximizing muscle glycogen stores prior to and during exercise, as well as beginning activity in a euhydrated state. Following a proper hydration schedule will help athletes maintain their hydration status.

Iron deficiency can occur in both male and female athletes; however, it has been estimated that approximately 60 percent of female college athletes are affected by iron deficiency. For female athletes there is yet more to consider.

Research shows a positive relationship among injury, disordered eating, menstrual dysfunction and low bone mineral density.

Many student-athletes faced with an injury are quick to worry about their body composition. Fears such as gaining weight or muscle turning to fat are common. To reduce the risk of unwanted weight fat gain and to help the athlete minimize loss of lean mass, special nutritional considerations must be paid to the injured athlete.

Energy intake and distribution will need to be reevaluated to match a decreased volume and intensity or to aid in rehabilitation and recovery. There are a wide range of athletic injuries that can take student-athletes out of the game and the nutritional concerns can vary greatly for each.

They may be balancing academic and athletic commitments and need guidance on healthy eating habits and recovery strategies. Master Athletes: Age range from , experienced athletes who have been competing for many years and may be looking to improve their nutrition to stay competitive and prevent injury.

They are seeking guidance on recovery strategies and injury prevention techniques to continue their athletic pursuits. Professional Athletes: Age range from , high-performance athletes who require personalized nutrition guidance to improve their performance at the highest level of competition.

They need guidance on injury prevention and recovery strategies to stay at the top of their game. When you choose to work with Eat Well Perform Well® you can expect to receive a multitude of benefits. Balancing macro and micronutrient intake with training and performance goals Managing weight without sacrificing energy levels or optimal fueling Preventing injuries and optimizing recovery time through nutrition strategies Finding the time to plan and prepare nutritious meals amidst busy training schedules Navigating the overwhelming amount of conflicting information and myths about sports nutrition Accounting for specific dietary restrictions or preferences while still meeting nutrient needs for performance Keeping up with the constantly evolving field of sports nutrition research and recommendations.

It is important for athletes to address these challenges in order to maximize their potential and achieve optimal performance. Access to tailored nutrition guidance and planning can greatly improve an athlete's ability to overcome these obstacles.

Eat Well Perform Well® provides expert support and resources to help athletes navigate these challenges and unlock their full potential. We use cookies to analyze website traffic and optimize your website experience.

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Sign In My Account Signed in as: filler godaddy. Athletes are generally advised to consume more protein than the recommended daily allowance of 0. More recently, however, several reviews Rizzoli et al. Conversely, inadequacies in dietary intake have a negative effect on physical performance, which might, in turn, contribute to an increased risk of injury.

This is as likely to be the case for the bone as it is for other tissues of importance to the athlete, like muscles, tendons, and ligaments.

Despite this, there is a relative dearth of information relating to the effects of dietary intake on bone health in athletes and, particularly, around the optimal diet to support recovery from bone injury. In the main, however, it is likely that the nutritional needs for bone health in the athlete are not likely to be substantially different from those of the general population, albeit with an additional need to minimize low energy availability states and consider the potentially elevated calcium, vitamin D, and protein requirements of many athletes.

Tendinopathy is one of the most common musculoskeletal issues in high-jerk sports. Jerk, the rate of change of acceleration, is the physical property that coaches and athletes think of as plyometric load. Given that the volume of high-jerk movements increases in elite athletes, interventions to prevent or treat tendinopathies would have a significant impact on elite performance.

The goal of any intervention to treat tendinopathy is to increase the content of directionally oriented collagen and the density of cross-links within the protein to increase the tensile strength of the tendon.

The most common intervention to treat tendinopathy is loading. The realization that tendons are dynamic tissues that respond to load began when the Kjaer laboratory demonstrated an increase in tendon collagen synthesis, in the form of increased collagen propeptides in the peritendinous space 72 hr after exercise Langberg et al.

They followed this up using stable isotope infusion to show that tendon collagen synthesis doubled within the first 24 hr after exercise Miller et al.

Therefore, loading can increase collagen synthesis, and this may contribute to the beneficial effects of loading on tendinopathy. Recently, combining loading with nutritional interventions has been proposed to further improve collagen synthesis Shaw et al.

Nutrition has been recognized as being essential for collagen synthesis and tendon health for over years. The two sailors given the oranges and lemon recovered within 6 days; however, the relationship between the citrus fruit and scurvy continued to be debated for over years.

In , Jerome Gross showed that guinea pigs on a vitamin C deficient diet did not synthesize collagen at a detectable level Gross, , making the molecular connection between vitamin C and scurvy. The requirement for vitamin C in the synthesis of collagen comes from its role in the regulation of prolyl hydroxylase activity Mussini et al.

As vitamin C is consumed in the hydroxylation reaction, and humans lack the l -gulono-γ-lactone oxidase enzyme required for the last step in the synthesis of vitamin C Drouin et al. Even though a basal level of vitamin C is required for collagen synthesis, whether exceeding this value results in a concomitant increase in collagen synthesis has yet to be determined.

Therefore, currently, there is no evidence that increasing vitamin C intake will increase collagen synthesis and prevent tendon injuries. Like vitamin C, copper deficiency leads to impaired mechanical function of collagen-containing tissues, such as bone Jonas et al.

However, the beneficial effects of copper are only seen in the transition from deficiency to sufficiency Opsahl et al. There is no further increase in collagen function with increasing doses of copper.

This sequence allows collagen to form the tight triple helix that gives the protein its mechanical strength. 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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Otherwise, water is the best option. For example, basketball is lot of stop-and-go, running up and down the court and switching directions. Players who are under-fueled or more likely to sprain an ankle. Stress fractures will also happen if an athlete is low in Vitamin D and calcium stores.

Athletes need proper vitamins, minerals, carbohydrates and protein to stay healthy to help protect the tendons, ligaments and bones. Lora : Proper nutrition is also needed to recover and repair the body from injury. When athletes don't get enough carbohydrates, the body uses protein for fuel, which prevents wounds from healing.

All those microscopic tears in the muscle don't heal and it will continue to get worse. Lora : What I always tell my athletes is nutrition is just as important as practice and skill development - it all goes together.

It's just as important to plan and prep nutrition and eat healthy, as it is to practice your sport and get better. I'm not going to tell someone to make eggs if they won't eat eggs.

An athlete will not get to where they want to be if they don't have healthy nutrition in their body. For athletes seeking a complete approach to optimizing their performance, the National Sports Medicine Institute serves as a source of expert guidance and support.

Through our Nutritional Counseling services , athletes gain access to personalized advice from nutrition experts who tailor dietary plans to specific training regimens, ensuring a perfect balance of nutrients to fuel performance and prevent injuries.

Interested in scheduling an assessment or want to learn more about our services? The Nutrient Density Chart TM , revolutionizes the way coaches, athletic trainers, health educators, and science teachers understand the nutritional value of foods.

This comprehensive tool categorizes foods based on their nutrient density, offering a clear visual representation of which foods provide the most vital nutrients per calorie. Armed with this knowledge, educators, and professionals, like those in our Sports Science Lab, can guide athletes towards making informed food choices that optimize their performance.

This innovative approach empowers anyone to build well-rounded diets to fortify their overall health. In the pursuit of excellence, NSMI National Sports Medicine Institute athletes and patients deserve nothing less than comprehensive and science-based support.

By equipping patients, athletes, coaches, and educators with the tools and knowledge they need, we strive to become an indispensable partner in your journey toward peak performance, injury prevention, and lasting well-being. Interested in purchasing your own chart or book?

Athlete health and injury prevention are inseparable concepts, both reliant on the intake of nutrient-rich foods. The power of these foods to promote muscle health, bone strength, inflammation reduction, and sustained energy cannot be underestimated.

As athletes strive to achieve their performance goals, incorporating a diet rich in essential nutrients will not only elevate their performance but also safeguard them against the risks of injuries that could compromise their success. 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.

Get the most out of recovery beverages by drinking them within the Nutrient Timing window, which is approximately minutes after exercise. Applying these guidelines throughout the day to help keep muscles fueled and primed for performance is extremely important.

An athlete with morning weightlifting, a midday athletic period and afternoon practice is engaging in hours of vigorous physical activity with only a few hours to recuperate. Without appropriate supplementation, the athlete either pushes too hard, driving the body into an overtraining state, or the athlete can't push hard enough, and the body begins detraining.

Overtraining can lead to fatigue, illness, and injury, and detraining leads to weakness which can contribute to injury. Both issues are ultimately outcomes of under-recovering. At the end of the day, sports injuries are part of the game, but proper nutrition is key to decreasing the risks.

Learn more about gaining a competitive edge with chocolate milk and sports nutrition and read my research with high school athletes recovering with chocolate milk. 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.

The most important nutrient to consume for post-exercise tissue repair is protein, but research has shown that consuming protein with carbohydrate is even better, because carbs stimulate muscle protein synthesis as well as restock depleted muscle glycogen stores.

In a study involving Marine recruits, those who used a carbohydrate-protein supplement daily after physical training through 54 days of boot camp had 33 percent fewer total medical visits, 37 percent fewer muscle and tendon injuries, and less muscle soreness than recruits who used a carbohydrate-only control or a placebo.

While there are lots of carb-protein supplements formulated especially for use after exercise to speed muscle recovery, regular foods containing carbs and protein will do the job as well. Think a tall glass of low-fat chocolate milk or a turkey sandwich on whole-wheat bread.

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.

As for electrolyte intake, replacing sodium, chloride, potassium, magnesium, and calcium lost through sweat will help maintain fluid balance and muscle contraction—all of which aid in injury prevention.

Opting for salty foods is a great way to get in sodium post-exercise. The foods you eat directly impact your ability to mitigate injury or recover from injury when and if it occurs.

Exact nutrient needs vary significantly from person to person and injury to injury. But, with proper nutrition, you can mitigate risk and increase the recovery rate when and if they happen. For a daily digest of all things CrossFit. Community, Competitions, Athletes, Tips, Recipes, Deals and more.

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When athletes don't get enough carbohydrates, the body uses protein for fuel, which prevents wounds from healing. All those microscopic tears in the muscle don't heal and it will continue to get worse. Lora : What I always tell my athletes is nutrition is just as important as practice and skill development - it all goes together.

It's just as important to plan and prep nutrition and eat healthy, as it is to practice your sport and get better. I'm not going to tell someone to make eggs if they won't eat eggs. An athlete will not get to where they want to be if they don't have healthy nutrition in their body.

Nutrition is the one magic bullet to help improve performance. Learn more about nutrition for injury recovery in athletes. Sports and Nutrition: How to Prevent Injury and Improve Performance.

Teens playing soccer. Teenage soccer player making an effort while running with soccer ball during a match against her opponents.

Do athletes in different sports have different nutrition needs? What is proper fueling? What carbohydrates should athletes be eating? Should athletes consume sports drinks? How does nutrition play a role in injury prevention? How does nutrition play a role in recovery?

How important is meal preparation? It acts as a way for your body to build new tissue and fluids. There are many ways to get protein into your diet. Once an athlete is able to grow their strength, their bodies will be able to support the activities and protect the muscle.

The protein intake allows athletes to build this muscle. Incorporating protein into their sports nutrition is a proactive way to protect your body through strength. When athletes pay attention to the food that enters their body, they can work to incorporate ones that help maintain their stamina.

Carbohydrates can contribute to this extended endurance. OrthoInfo explains the importance of carbohydrates in how the body converts sugars and starches into energy. This provides endurance and power for the high-intensity activities athletes perform.

Carbohydrates can be found in many foods that athletes have access to. By consuming carbohydrates, an athlete is able to enhance their endurance to prevent injury during physical activity. Preventative measures can mean equipping the body for its best performance to avoid fatigue that leads to an athlete injuring themselves.

While it is not a direct action of an athlete, recovery and what is consumed during that time prepares the athlete for their next activity. It is just as important for what happens at rest as what happens in motion. The Orthopedic and Sports Medicine Institute discusses the way post-workout recovery meals are the time when your body is repairing your muscles and building new ones.

During this time, your eating should be focused on the following aspects: carbohydrates and protein. Just as they are important to strength and endurance, those two fuel sources can aid the recovery process as well. An important factor of recovery meals is paying attention to the energy exerted during a performance to ensure the foods the athlete consumes matches that to replenish.

Hydration is one of the most important aspects of sports nutrition. Loss of water through physical activity creates muscle tension. While that is not a direct injury, it can cause your body to be prone to muscle strains, tears, and even bone fractures. Dehydration can also lead to heat exhaustion.

With dizziness, fatigue, and headaches, an athlete may experience an injury as a result. The possible results of dehydration make water and other hydrating products essential for athletes in their sports nutrition. While there are many sources of hydration, water is always considered the best option.

Athletes can lose up to three quarts of water per hour. Everyone should consume at least two quarts of water per day, and athletes need even more than that. The life of an athlete means constantly working towards injury prevention. Sports nutrition is an essential part of this process.

Are you looking to prevent injury with sports nutrition? At Paris Orthopedics and Sports Medicine, we are here to answer any questions you may have. Check out our website or contact us at At Paris Orthopedics we strive to provide patients with the tools and resources necessary to live a pain and symptom free life.