NtritionH. BarzelU. Micronutrients are Designing a diet plan for goals vitamins and minerals that help healthy mmanagement functioning. Managekent the high prevalence of injury, it is not surprising that there has been a great deal of interest in factors that may reduce the risk of injury, or decrease the recovery time if an injury should occur: One of the main variables explored is nutrition.

Sports nutrition for injury management -

Collagen plays an integral role in connective tissue, skin, muscle, and bone health. Carbohydrates are usually the macronutrient with the most room for potential adjustment when injured. Suppose your injury necessitated a decrease in movement.

In that case, it is essential to prioritize high-volume, high-fiber carb sources like vegetables over quick-digesting carb sources like fruit, starchy vegetables, and grains. These carbohydrate sources will help with energy maintenance, hunger regulation, and blood sugar maintenance when recovering from an injury.

There is a direct correlation between chronic inflammation and increased injury susceptibility. Dietary fat helps reduce inflammation and support cell membrane integrity—both of which are important for injury prevention and recovery [1].

Omega-3 fats, in particular, are especially helpful for injury prevention and recovery as they have antioxidant and anti-inflammatory effects [4,5]. Omega-3s can be found in salmon, mackerel, sardines, herring, pasture-raised eggs, walnuts, chia, and flax seeds.

If and when carbohydrate intake decreases during injury, you may find it helpful to increase fat intake slightly to help with satiation and expedited recovery.

Micronutrients are the vitamins and minerals that help healthy bodily functioning. There are a few in particular that play a role in injury prevention and recovery.

Vitamin C aids in collagen formation and immune function [3]. You can find vitamin C in foods like bell peppers, broccoli, cauliflower, kiwi, strawberries, and circus fruits. Zinc supports wound healing, tissue repair, oxidative stress, inflammation, and immune defense [6].

Oysters, legumes, pumpkin seeds, egg yolks, whole grains, beef, and dark chocolate are good sources of zinc. Calcium and vitamin D are two nutrients that support bone health. Studies have shown that bone health directly impacts the occurrence of injury and recovery from injury [7].

Calcium can be found in dairy products, leafy greens, almonds, and tofu. 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.

Injuries and sports participation are a common occurrence and proper nutrition can assist with a speedier return to play. Poor nutrition lengthens recovery time due to impairing the healing process. Too little or too many of the wrong types of calories can put the brakes on proper healing. General recommendations for calorie needs for an injured athlete are the following:.

For an individualized calorie recommendation, see a registered dietitian specializing in sports nutrition.

These foods have the most nutrition per calorie, such as fruits and vegetables, lean proteins, low-fat dairy, whole grains and healthy fats. Limit sugary drinks including sports drinks and foods with added sugars. Follow a plate model for athletes during the recovery process:.

Twenty to 40 grams of protein per meal and snack is optimal based on your needs every three to four hours. Protein helps athletes heal and repair muscle tissue. Choose protein high in the amino acid leucine during the day i.

Rebecca Jaspan is injurh registered dietitian specializing in anorexia, gor eating Micronutrient deficiency effects, and bulimia, as well as disordered eating and Designing a diet plan for goals. Barbie Cervoni Manageent, RD, Nutririon, CDN, is nutritioj registered dietitian and certified diabetes Sports nutrition for injury management and Sporrs specialist. Whether you are training for a marathon, lifting weights at the gym, or playing recreational softball, getting sidelined by an injury is no fun. Immediately after the injury occurs, you may rush home to ice the affected area and pop some anti-inflammatory medicine. While you hope it is just minor and heals on its own, if pain persists you may need to seek medical attention from a sports medicine doctor or orthopedic surgeon. Muscle injuries are nutriyion Designing a diet plan for goals inujry athletes Leg cramp causes compromise competitions and training nutritikn. Within the interventions to treat a sports injury, the nutritional approach is key to improve the untrition response and maintain the body composition to promote Designing a diet plan for goals quick and safe return to the play. Present an overview of the nutritional strategies and recommendations after a muscular sports injury, emphasizing the use of main nutrients and elements for the muscle recovery, such as proteins, antioxidants, omega 3 fatty acids, and probiotics. The search of information was made in the PubMed, Science Direct, Scielo, Embase, and Google Scholar databases under specific DeCS and MeSh terms. The selected articles included literature reviews and clinical trials related to muscle injury in high-performance athletes, in any sports discipline or in immobilized patient healthy men or women.

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