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. Examples of foods rich in vitamin A include sweet potatoes, tomatoes, carrots, papaya — orange and red fruits and vegetables.

Zinc: Assists with wound healing, protein synthesis and immune function. Good choices of foods for getting enough zinc include: beef, almonds, seeds such as sunflower, flax and pumpkin seeds and seafood.

Vitamin D: Important for bone health and immune function. Vitamin D is the sun vitamin. However, excess zinc supplementation can interfere with the absorption of other cations, specifically iron and copper.

Therefore, supplementation should be avoided unless deficiency is present. After suffering a musculoskeletal injury, the proper nutritional support can help the body regain optimal fuel for rehabilitation.

Here are some of her top tips Delayed onset muscle soreness, or DOMS, may not be as serious of an ailment or require a long recovery like wounds or musculoskeletal injuries.

Still, this natural result of regular exercise can be both healed and prevented by proper nutrition. In one review of nutritional intervention for DOMS , researchers reviewed four nutrients that have been suggested to aide sore muscles:. As you can tell from these recommendations, maintaining a healthy, balanced diet is not only conductive to maintaining weight and building muscle.

It is not as simple as just how many calories you are ingesting, rather quality, variety, and excellent macro- and micronutrient distribution is important. A RDN can assist in building a plan that includes high quality foods.

Hoogenboom is a professor and an associate program chair at Grand Valley State University, in the Department of Physical Therapy. She was one of the first Board Certified Sports Clinical Specialists in West Michigan in , and has since been recertified twice by the ABPTS, most recently in She has been a Certified Athletic Trainer since She maintains a clinical practice by volunteering at the GVSU Pro Bono clinic.

Barb is a member of the American Physical Therapy Association and a member of the American Academy of Sports Physical Therapy, where she has been honored with the Academy's highest award, The Ron Peyton Award, and is also a member of the Turner A.

Blackburn Sports Physical Therapy Hall of Fame. She also received the "Lifetime Excellence in Education" award from the AASPT. She is a member of the Female Athlete Triad Coalition, and The Orthopedic Society for Sports Medicine.

Barb enjoys clinical research, and has authored many research and clinical commentary articles on the female athlete, nutrition, functional movement, and movement analysis. She has contributed to 10 textbooks and 5 Home Study Courses on various musculoskeletal topics.

She is the editor of the therapeutic exercise textbook entitled "Therapeutic Exercise: Techniques for Intervention" the third edition of which was released in She is also the Senior Associate Editor for The International Journal of Sports Physical Therapy.

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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. Calcium keeps our bones strong and helps them to repair themselves, so eating foods which are high in calcium can be particularly useful for fractures and other bone injuries. Foods which are high in calcium include cheese, yogurt and milk.

Iron helps our bodies to produce blood cells and a protein called collagen. Collagen is essentially the glue which holds our bodies together, providing the structure for our bones, muscles, tendons and skin. You can see why it would be vital for injury repair! Foods like red meat, eggs and fish are high in iron content.

Both magnesium and potassium help to keep our nerves and muscles are working properly. Magnesium also helps with bone formation. Foods like nuts, legumes, whole grains and seeds among others are great for magnesium and potassium consumption. A vital role of vitamin D is to help store minerals in your bones, keeping them strong and helping them recover.

This vitamin also helps your blood to absorb calcium. Fatty fish, diary products, cheese, and egg yolks are some great vitamin D sources. Make sure you do your research and consult a medical professional before adding any new supplement to your diet.

Take your time to figure out what diet is right for you! Here are some tips to help you:.

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. Examples of foods rich in vitamin A include sweet potatoes, tomatoes, carrots, papaya — orange and red fruits and vegetables. Zinc: Assists with wound healing, protein synthesis and immune function.

Good choices of foods for getting enough zinc include: beef, almonds, seeds such as sunflower, flax and pumpkin seeds and seafood. Vitamin D: Important for bone health and immune function.

Vitamin D is the sun vitamin. Get five to 30 minutes of sun exposure between 10 a. and 3 p. It can be found in dairy products, fatty fish or fortified foods.

Fluids: Proper hydration supports the delivery of nutrients to all organs and tissues. Moreover, it helps support joints and soft tissues. Athletes should be drinking approximately half of their body weight in ounces, preferably water, each day — and more if they sweat.

Exact needs are based on frequency, duration and intensity of daily rehabilitation, weight status, goals and athlete build. Be sure to include lots of protein, omega-3 fatty acids, and many micronutrients in your diet to help fuel your body during the healing process.

You also should prioritize sleep and stress management during your rehabilitation period and always listen to the recommendations of your healthcare provider or physical therapist before returning to your sport. By adhering to their guidance and caring for your body you will be back doing what you love in no time.

Foods that help to heal wounds include foods high in protein, vitamin C, and zinc. Focus on beef, chicken, seafood, and beans, strawberries, citrus fruits, and broccoli, and fortified grains.

Eating well, sleeping, and stress management can help your body heal faster. Focus on healing foods rich in protein, omega-3s, vitamin C, and zinc and be sure to prioritize sleep and stress reduction techniques.

Food can certainly be medicine when it comes to injury recovery. Good nutrition decreases inflammation, provides key nutrients to tissue-building cells, and minimizes muscle atrophy to preserve strength.

Papadopoulou SK. Rehabilitation nutrition for injury recovery of athletes: The role of macronutrient intake. Haltmeier T, Inaba K, Schnüriger B, et al. Factors affecting the caloric and protein intake over time in critically ill trauma patients.

J Surg Res. Reidy P. Role of ingested amino acids and protein in the promotion of resistance exercise—induced muscle protein anabolism. Chen L, Deng H, Cui H, et al.

Inflammatory responses and inflammation-associated diseases in organs. Published Dec Tipton KD. Nutritional support for exercise-induced injuries.

Sports Med. Wang PH, Huang BS, Horng HC, Yeh CC, Chen YJ. Wound healing. J Chin Med Assoc. Mamerow MM, Mettler JA, English KL, et al.

Dietary protein distribution positively influences h muscle protein synthesis in healthy adults. The Journal of Nutrition. Joyce D. Sports Injury Prevention and Rehabilitation. Routledge; New York, NY, USA: Jeromson S, Gallagher IJ, Galloway SD, Hamilton DL.

Omega-3 fatty acids and skeletal muscle health. Mar Drugs. Published Nov Musumeci G. Post-traumatic caspase-3 expression in the adjacent areas of growth plate injury site: A morphological study.

Koundourakis N. Muscular effects of vitamin D in young athletes and non-athletes and in the elderly. Todd J. Vitamin D: Recent advances and implications for athletes. Sport Med.

Moores J. Vitamin C: a wound healing perspective. Br J Community Nurs. DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF.

Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. Published Oct Goolsby MA, Boniquit N. Bone health in athletes. Sports Health. Warden SJ, Davis IS, Fredericson M. Management and prevention of bone stress injuries in long-distance runners.

J Orthop Sports Phys Ther. Chu A, Holdaway C, Varma T, Petocz P, Samman S. Lower serum zinc concentration despite higher dietary zinc intake in athletes: A systematic review and meta-analysis.

van Dronkelaar C, van Velzen A, Abdelrazek M, van der Steen A, Weijs PJM, Tieland M. Minerals and sarcopenia; the role of calcium, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc on muscle mass, muscle strength, and physical performance in older adults: A systematic review.

J Am Med Dir Assoc. Volpe SL. Magnesium and the athlete. Curr Sports Med Rep. Yang DF, Shen YL, Wu C, et al. Sleep deprivation reduces the recovery of muscle injury induced by high-intensity exercise in a mouse model.

Life Sci. Mohammed WA, Pappous A, Sharma D. Effect of mindfulness based stress reduction MBSR in increasing pain tolerance and improving the mental health of injured athletes.

Front Psychol. Published May By Rebecca Jaspan, MPH, RD Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

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Rebecca Jaspan, MPH, RD. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.

Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. What to Know About Injuries. How Food Helps Recovery. What Foods to Choose. Other Considerations.

Frequently Asked Questions. Sports Injury First Aid Treatment. Most Common Sports Injuries Sprain : A sprain is an overstretching or tearing of ligaments or tissues that connect two bones together at a joint.

They most commonly occur at the ankle when you accidentally twist your ankle in an awkward motion. Strain : A strain is an overstretching or tearing of muscles or tendons—the thick fibrous cords of tissue that connect bone to muscle.

A pulled muscle is one type of strain. Stress fracture : Stress fractures are tiny cracks in bone that are caused by repetitive force, often due to overuse. They are commonly seen in weight-bearing bones such as the lower legs and feet.

Broken bone : A broken bone is a complete or partial break in the bone caused by trauma, overuse, or diseases of weakened bone. Dislocation : In some instances, an injury may cause a bone to be dislocated, or forced out of its socket.

This can lead to swelling and weakness. Concussion : A concussion is a type of brain injury that is caused by a bump, blow, or jolt to the head or by a hit to the body that causes the head and brain to move rapidly back and forth.

Inflammation : One of the most common types of inflammatory injuries are shin splints, which occurs when the muscles and tendons around your shin become inflamed. What Is Zumba? An Overview of Sports Medicine. Anti-Inflammatory Medications for Muscle Strain and Injury. Fitness and Nutrition News.

Nutrition's Role in Physical Fitness: Why You Need to Consider Both. When Should I Run Through Pain? Frequently Asked Questions What foods help to heal wounds? Learn More: 12 Healing Foods to Eat After an Injury or Surgery.