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. Protein: Protein needs increase to support tissue recovery and repair, as well as muscle growth.

Professionals recommend between 1. Fluids: Same as in previous phase of recovery Habits that can interfere with healing 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: Fried or fatty foods pizza, fried chicken, french fries, etc.

Added sugars and concentrated sweets e. Also, these nutrients can help to prevent sports injuries in children. In order to recover from injuries like tears and strains , orthopedists generally recommend keeping the injured body part immobile. This prevents additional inflammation.

Fiber-heavy foods will help you to feel full much faster and prevent you from overindulging. This will help you control your diet naturally. Also, fiber-heavy foods often contain plenty of other nutrients.

So, be sure to include a serving of broccoli or spinach with your dinner. Rather than eating potato chips as a snack, opt for fruit instead. Ask an orthopedist for more precise instructions about diet and proper portions. In order to recover quickly, without the likelihood of a recurring injury, you need a qualified orthopedist.

Toggle navigation. Specialties Diagnostic Imaging Our Doctors Forms Hospital Affiliations Coverage Make a Payment Contact OrthoCare ASAP. Our Doctors Scott Silverberg, MD Jorge Baez, MD Mitchell Keschner, MD Jordan Kerker, MD Fernando Checo, MD Crispin Ong, MD Robert Carter, MD Santosh Mathen, MD Yohan Lee, MD Stelios Koutsoumbelis, MD Scott Barbash, MD.

Shazaan Hushmendy, MD William A. Facibene, MD, FAAOS Araj Sidki, DO Daniel Seidman, MD Jordan Fakhoury, DO James Bantel, RPA-C Estelle Muscat, RPA-C Frank Smith, RPA-C Bryan Cabrera, RPA-C Michael Roemer, PA-C.

Home Diagnostic Imaging Forms Coverage Blog Contact Us. Vitamin D can also be relevant from an inflammation standpoint. Obviously, you could aim for a food-first approach. This would involve getting ~mg of calcium per day through food and minutes of sunlight per day.

Some people might need a bit more sun than that if they have darker skin. From a supplemental perspective, if taking both, a supplement containing around mg calcium and IU vitamin D is often the gold standard. Since calcium absorption is a bit limited in a single sitting, it is even more beneficial to split the dosage and have at both morning and night.

If just supplementing vitamin D, IU is the most commonly recommended dosage. But if you have low blood levels, you could go a bit higher than that and address it quicker. I sometimes recommend as high as 10,IU per day for short periods of time, for those who are deficient.

We know that other nutrients like magnesium, antioxidants, vitamin K and zinc all play a role in injury recovery. But they are not things I personally would overly focus on individually.

Having an overall good quality diet will help you get enough of them though. Nutrition can play a role in injury recovery. Nailing your nutrition could shave some time off the recovery process and improve the odds of an effective recovery.

A lot of rehab protocols involve increases in muscle size and strength in certain areas. Imagine trying to do that with a low protein intake and on low calories. Or alternatively, if consuming excess calories, it can make returning to sport at the same level lot harder. Aidan is a Brisbane based dietitian who prides himself on staying up-to-date with evidence-based approaches to dietetic intervention.

He has long been interested in all things nutrition, particularly the effects of different dietary approaches on body composition and sports performance. Due to this passion, he has built up an extensive knowledge base and experience in multiple areas of nutrition and is able to help clients with a variety of conditions.

By having such a thorough understanding of optimal nutrition for different situations he is able to develop detailed meal plans and guidance for clients that can contribute to improving the clients overall quality of life and performance. He offers services both in-person and online.

Calories This section will likely be the largest section in this post, so it will be split into sub-headings. Avoid the Temptation to Cut Calories Dramatically The first temptation a lot of athletes have when they get injured is to cut calories significantly.

Fuel the Rehab Process Another aspect to consider is that you will likely be undertaking a rehab protocol that involves you aiming to get stronger and build muscle in certain areas.

Challenges With Managing Calorie Intake There are a few challenges with managing your calorie intake while injured. This is another reason why people have a temptation to dramatically cut calories. Protein Protein helps with many aspects of injury recovery It can help reduce the amount of muscle lost in the early stages.

It can help speed up the increase in muscle and strength which can be beneficial in a rehab process. It can help with managing appetite if that is an issue, and you are struggling with accidentally overconsuming calories.

Immobilisation vs Non-Immobilisation When an athlete who trains hard takes a break from training, it typically takes ~3 weeks before muscle loss is measurable. One of these steps is high protein intake. This is quite a high intake. From another perspective though, I view this as a huge opportunity.

Practical Challenges with Protein Intake While Injured There are two main challenges that can occur with trying to achieve that target. What if your appetite has declined due to being less active? If you have a smaller calorie budget due to being less active, it is hard to get towards the upper end of the target without overshooting your calorie needs.

Creatine Creatine helps with building muscle and strength. Best case scenario, it helps. Worst case scenario it does not really do much. Dosage: g fish oil per day, if choosing to take it. Collagen or Gelatin Supplementation Collagen and gelatin supplementation have emerging research indicating they can help with recovery from musculoskeletal injuries.

Some common criticisms of collagen supplements are: The collagen peptides break down into amino acids. How is this different to consuming more protein in general? A large percentage of the body is made up of collagen. How do we know it goes to where we want it to go?

The evidence is mixed. A Look at the Evidence In terms of the evidence, while the evidence is mixed, all the research fitting the following criteria has shown positive outcomes: 15g or more of collagen protein Timed before rehab sessions Alongside vitamin C There also is not a lot of quality research on the topic.

MRI of Patellar Tendinopathy Case Study Over an month Period. You can see the area behind the patella at the top is damaged in the first image, but not the last. Calcium and Vitamin D Calcium and vitamin D supplementation can be helpful if there is anything bone related.

At a minimum, it is important to avoid low calcium and vitamin D.

Focus on high-quality protein foods those that contain all of the essential amino acids. Rehabilitation progresses during the second phase of recovery. This may be a slow process, but following the nutrition goals for this phase can help you recover and return to sports participation.

While all nutrients are important in healing, vitamin C and zinc are superstar nutrients for their roles in healing. Vitamin C is needed to make a protein called collagen and for repairing tendons and ligaments and healing surgical wounds.

Zinc is a mineral found mostly in animal foods such as meat, fish, poultry, and dairy foods. Zinc is also found in whole grain breads and cereals, legumes dried beans and peas , and nuts.

It is better to get zinc from foods than supplements. Proper nutrition can help you control pain, rebuild injured tissue, minimise muscle loss, maintain energy, and prevent weight gain. Protein Foods that are high in protein are important for repairing and building muscles.

They are also important for boosting immunity and burning fat. Carbohydrates Carbohydrates are needed for energy. They are fast-acting and are turned into energy immediately. The foods, vitamins, and minerals you need to add to your diet will depend on your exact needs.

Before adding any supplements, it is important you speak with a dietitian to get specific dietary advice. The diet choices you make can positively or negatively affect injury prevention and rehabilitation.

Why are anti inflammatory foods so important? Because chronic pain is often caused by inflammation. Your diet can play a major factor in fighting this inflammation. Adding anti-inflammatory foods to your diet can help deal with chronic pain.

When you add foods that reduce inflammation, you can reduce your pain and make it more manageable. You will not have to continually reach for anti-inflammatory medication.

Foods can be your most powerful tool for fighting inflammation and pain. But you should not just add as many foods as you can to your diet. Instead, you need to choose the right foods. Choosing the wrong foods can make your pain worse and accelerate the disease.

Along with lowering inflammation and helping with pain management, your diet can affect your emotional and physical health. Nutrition and injury recovery go hand in hand. Your body uses everything you put into it — for good or bad. Next time you eat, think about how your body will use it as fuel and its impact on you.

Keeping this in mind will help you make healthier choices, and it will help you to recover from illness or injury as quickly as possible. With the proper diet and recovery plan, you can get back to your life and reclaim your health.

In addition to diet, you can benefit from physical therapy to help you regain movement and combat muscle loss. To learn more or make an appointment, give us a call to find a location near you. Schedule an appointment with one of our expert physical therapists today.

Facebook Twitter LinkedIn Email. By Michelle Bogert, PT, DPT Paradise Valley Location Many people think about injury recovery and immediately imagine physical therapy sessions and rehabilitation routines.

Best Foods and Nutrients for Injury Recovery Plenty of different foods can help you recover from an injury, and these are some of the most beneficial. Anti-Inflammatory Foods When you are injured, it will trigger several responses, including an overall inflammation of the body. Some great foods to choose for this purpose include: Strawberries, blueberries, blackberries, and raspberries Fatty fish such as salmon, sardines, or anchovies Broccoli Avocados Mushrooms Peppers Grapes In addition to these foods, you can enjoy drinks such as green tea and cook with extra virgin olive oil for an additional dose of anti-inflammatory power.

Lean Protein-Rich Foods for Injury Recovery Protein contains essential amino acids that are important to preventing muscle atrophy and sustaining your energy levels.

Some other great smoothie ingredients for injury recovery include: Greek yogurt Berries Turmeric powder Fresh fruits Vegetables Mix in as many healthy ingredients as possible for a meal replacement to help you recover. Should I eat organic produce? What happens when you eat a refined carb like sugar?

How Nutrition Impacts Injury Recovery Nutrition and injury recovery go hand in hand.

Also, these nutrients can help to prevent sports injuries in children. In order to recover from injuries like tears and strains , orthopedists generally recommend keeping the injured body part immobile.

This prevents additional inflammation. Fiber-heavy foods will help you to feel full much faster and prevent you from overindulging. This will help you control your diet naturally. Also, fiber-heavy foods often contain plenty of other nutrients. So, be sure to include a serving of broccoli or spinach with your dinner.

Rather than eating potato chips as a snack, opt for fruit instead. Ask an orthopedist for more precise instructions about diet and proper portions.

In order to recover quickly, without the likelihood of a recurring injury, you need a qualified orthopedist. Toggle navigation. Specialties Diagnostic Imaging Our Doctors Forms Hospital Affiliations Coverage Make a Payment Contact OrthoCare ASAP. Our Doctors Scott Silverberg, MD Jorge Baez, MD Mitchell Keschner, MD Jordan Kerker, MD Fernando Checo, MD Crispin Ong, MD Robert Carter, MD Santosh Mathen, MD Yohan Lee, MD Stelios Koutsoumbelis, MD Scott Barbash, MD.

Shazaan Hushmendy, MD William A. Facibene, MD, FAAOS Araj Sidki, DO Daniel Seidman, MD Jordan Fakhoury, DO James Bantel, RPA-C Estelle Muscat, RPA-C Frank Smith, RPA-C Bryan Cabrera, RPA-C Michael Roemer, PA-C. Home Diagnostic Imaging Forms Coverage Blog Contact Us.

Are you recovering from a recent injury or surgery that limits your activity? Rest and rehab are likely part of your recovery plan, but what you eat matters too. Just like performance nutrition helps you perform your best, rehabilitation nutrition helps you recover faster as part of a holistic treatment plan.

Try the following fueling strategies to help optimize your recovery, minimize muscle loss, and prevent weight gain. Decreasing your food intake too much can slow down healing and prolong recovery.

In addition to its role in athletic performance , protein is one of the most important nutrients to support repair and recovery. Eating enough protein at the right times can help you preserve your muscle mass while also promoting the repair process.

Eat at least 2 grams of protein per kilogram of body weight each day. For example, someone who weighs pounds would need grams of protein daily. To get the most benefit from protein, eat smaller doses of 20—40 grams at frequent intervals throughout the day, such as over 3—4 meals or snacks.

Good sources of protein include lean red meat, poultry, fish, dairy, eggs, beans, nuts, and seeds. Choosing protein sources high in leucine—such as dairy products, meats, and poultry—might be of additional benefit.

Omega-3 fatty acids can be particularly helpful in managing inflammation after an injury or surgery. Foods high in omega-3s include salmon, sardines, tuna, herring, chia and flax seeds, and walnuts. Other fats that help with healing include unsaturated fats such as olive oil, avocados, nuts, and seeds.

Working with a qualified physician at Orthopedic Physician Associates is a great way to accelerate your recovery, but there are also other elements that will determine how long it takes to heal. Besides giving us energy, the food we eat also affects every body function, including how fast we recover from injuries.

There are many different factors that affect your recovery time and your diet is one of the most important ones. The food we eat gives us the building blocks that we use for all biological processes. Certain ingredients can affect responses like inflammation, promote tissue regeneration, and reduce muscular atrophy, among other things.

These healing foods can help you make a faster recovery, but you also need to work with a qualified orthopedic specialist to identify the best approach for your specific injury.

All athletes are different, so you need to ensure that the meal plan you choose will address the specific trauma you suffered.

Although you should definitely work with a qualified physician, you can always start by learning about the properties that each ingredient has.

Muscle and soft tissue injuries can range from sprains to torn ligaments and ruptured tendons. These soft, connective tissues are made up of collagen , elastin , and other organic components. Eating the right foods can promote the production of these natural compounds, which in turn can affect regeneration time.

Any athlete researching nutrition for injury and recovery will come across protein-rich foods. Proteins are a type of nutrient that your body uses to build soft tissue, but they also help control inflammation response.

Because injured parts are usually immobilized, having a protein-rich diet can help reduce muscle loss and give you the nutrients you need to repair the damage. Essential fatty acids play a key role in the regulation of inflammation. Keep in mind that swelling is normal because it helps our body identify the area that needs to be repaired.

That said, prolonged inflammation can also slow down your recovery. In these cases, eating foods that are rich in omega-3 fatty acids can help reduce excessive swelling.