Dietary antioxidants and exercise. Vitamin C helps with knjury repair, Metformin and mental health healing, Wellness for anti-aging maintaining your immune system among other functions. Just drop in a mail at toiblogs timesinternet. Fats: Substantial fat consumption supplies additional energy to the wound healing process, as well as structural functions during tissue growth.

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Dos and Don'ts of Muscle Recovery - Dr. Josh Axe

Sports nutrition for recovery and injury rehabilitation -

Nutrition is vital during the post-injury and rehabilitation period. The right diet, in concert with proper therapy and an appropriate retraining regimen, can get you back in the game stronger and faster. The emphasis in this phase should be on getting enough energy and protein, as well as healthy fats and plenty of vegetables and fruits.

Food can assist athletes in healing faster, but it also can interfere with healing optimally. Especially during the post-injury healing and rehabilitation period, athletes should avoid:. Remember, the right nutrition helps to hasten post-injury recovery to get athletes back into the game sooner and healthier.

See your sport dietitian to help you recover better. Posted In Basketball , Healthy Living , Nutrition , Sports Medicine. Written by SHN Staff. November 9, It is quite rare to find an athlete who has not been injured.

Healing processes Three healing processes occur after an injury: Inflammation occurs immediately and continues up to five days post-injury. Proliferation occurs at five days through three weeks post-injury.

During this phase, there is a tissue rebuilding and repairing process. Maturation occurs from three weeks to two years post-injury depending on severity of injury. During this phase of recovery, considerable remodeling occurs to build a stronger tissue structure.

Based on these healing processes, we can divide nutrition recommendations into two phases: Injury and immobilization, or inflammation and proliferation of healing.

Most of the muscle loss occurs during this phase. Rehabilitation, or maturation of healing. Exercise is re-introduced in the form of therapy, and athletes are advanced to full practice when they are cleared by trained medical staff.

When using crutches, energy expenditure can be two to three times higher compared to normal walking. Sometimes a small weight gain is beneficial because, without enough calories, muscle growth is limited and muscle loss can be greater. Protein: During the immobilization phase there is a tendency to lose muscle mass, which then causes an athlete to lose strength.

Protein helps athletes to build and repair muscle; therefore, the need for protein is higher. The precise number of grams needed each day is very individual. However, following an injury that limits activity, carbohydrate intake can be slightly lowered to prevent excessive weight gain.

Sports beverages, gels, sodas and concentrated sweets are highly discouraged during this time. Fat: Fats are essential for healing, and the type of fat is critical. Omega 3s found mainly in fatty fish such as salmon, mackerel or tuna help to increase muscle protein synthesis muscle building , as well as play a role with recovery and decreasing inflammation.

Vitamins and minerals during immobilization Vitamin C: Assists with wound healing, tissue repair and optimal immune function.

Foods rich in vitamin C include: citrus fruit, strawberries, red bell peppers, watermelon, etc. Vitamin A: Assists with cell growth and development, as well as immune function.

Food is like the fuel that helps us to function. Which fuel you choose has a significant effect on how your body performs. Therefore, you need to make sure that you are giving it the correct fuel to allow you to perform optimally and to prevent injuries.

Athletes are pushing their bodies to the limits, and while injuries are always a possibility, eating the right diet can help to reduce the risk of injury. You always want to be on top of your game!

Giving your body the right amount of vitamins and minerals helps to keep your bones strong and at the right density, which reduces the risk of fractures and breaks. In the same way, the right diet helps with strengthening tendons and ligaments. Tendons and ligaments help your muscles to function.

Without the right nutrition, they can become weakened which can make them more susceptible to strains and other soft tissue injuries. Providing them with the right nutrition helps prevent muscle strain and injury. Now we know how the right nutrition can help prevent injuries, we need to take a look at what that actually means in terms of what you should be eating.

Carbohydrates keep your energy levels up during exercise. Starchy and wholemeal foods are great sources of carbs, such as wholemeal bread, wholegrain rice and whole-wheat pasta. Protein helps your muscles to stay strong, to grow and to repair themselves.

During exercise, the muscle protein in the areas of your body being worked hard breaks down: you need protein in your diet so your muscles can repair this damage. This is how you get stronger, faster and fitter! Great sources of protein include chicken, steak, fish, and eggs.

The proportions of carbs and protein you should be adding to your diet depend on your exercise level, your weight, age and other factors. Having both carbohydrates and protein an hour or two before your exercise, and half an hour after a workout, can help to prevent injuries.

You can do this through your diet or choose to use a supplement. Many athletes choose shakes and other supplements to ensure they are getting exactly the right amount of carbs and protein. Both calcium and vitamin D help to keep your bones strong, reducing the risk of stress injuries from hard workouts.

You can get calcium from low-fat diary foods like milk, cheese or yogurt. Foods like cheese, egg yolks and fatty fish are great sources of vitamin D. You could also choose to take a supplement. These fats help cells in your body to repair themselves, reduce inflammation, provide energy and keep bones, ligaments and tendons lubricated to make movement easier.

Essential fats can come from foods such as nuts, oils and fish. Vitamins C and E provide antioxidants, which help to prevent damage to the cells in your body.

Vitamin C helps with tissue repair, wound healing, and maintaining your immune system among other functions. Vitamin E plays an important role in protecting tissues and organs within your body from damage. Last but not least, remember to hydrate!

Ensuring your body has enough water is just as important as what you eat. The more exercise you do, the more you sweat, which means you need more water! When injuries do occur, nutrition can play a vital role in helping you recover quicker and more effectively! It helps to protect us and starts to repair damage.

The key to combatting this nutritionally is reducing foods which contribute to inflammation and increasing foods which reduce inflammation. Fruits, vegetables and healthy fats help to reduce inflammation. Foods high in vitamin C can be extremely helpful for injury recovery.

Make sure you are eating plenty of fruits and vegetables. Zinc has many vital roles in our bodies including keeping our immune system functioning well and aiding in injury and wound repair.

You can get Zinc from foods like red meat, brown nice and lentils.

JavaScript Wellness for anti-aging Cranberry granola recipes be rcovery in your browser. You rehabilitayion have JavaScript recovedy in your rdcovery to rehabilitahion the functionality of this website. Add to Favorites. You are what you eat - Sports nutrition for recovery and injury rehabilitation, recovefy the body Carbohydrates in Sports Nutrition recovering from an injury, what nutrients does it need to be healthy again? National Nutrition Month® is a campaign created by the Academy of Nutrition and Dietetics, focusing on the importance of making informed food choices and developing sound eating and physical activity habits. Whether it be wound care, post-injury healing or everyday soreness from exercise, here are some evidence-based perspectives to help you guide your athletes, your patients or yourself through the landscape of nutritional choices throughout the healing process.