Nutrition tips for injury recovery -
Mix in as many healthy ingredients as possible for a meal replacement to help you recover. You must consume protein and amino acids to maintain your muscle mass and avoid atrophy.
If you underwent surgery due to your injury, you might be dealing with side effects from the procedure. Common side effects include nausea, constipation, and a loss of healthy gut bacteria from post-surgical antibiotics.
Talk to your doctor about adopting a liquid diet for prebiotics or probiotics. However, some organic products that should be purchased when possible include strawberries, apples, nectarines, grapes, celery, spinach, and tomatoes.
These items are often grown using the most pesticides, which can easily be absorbed through the thin skins of these products. Organic farms typically use fewer pesticides, so purchasing these items will reduce your risk of putting harmful materials into your body when trying to heal.
When you eat sugar, your body must borrow vital nutrients from healthy cells to break down the food. Calcium, sodium, potassium, and magnesium are taken from various parts of the body to make use of sugar.
When recovering from injury, you need these vital minerals and nutrients to expedite the healing process and shorten your recovery, rather than wasting them on digesting unhealthy foods.
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? Crutches or no, fewer calories also can mean a precipitous drop in the athlete's strength and power.
So what is the proper nutritional tact for athletes recovering from injury? Casey advocates the following approach:. It may not be sexy, but the dietary habits athletes embrace during training and competition are every bit as beneficial when recovering from injuries. Athletes tend to eat a lot of carbohydrates, which the body rapidly burns through while supplying energy for high-intensity activities.
Injured athletes don't need quite as many carbs, and Casey recommends they focus on healthy proteins. Injured athletes don't sweat as much as athletes in training and they might not think about the importance of maintaining their hydration levels.
But as a key component to overall general health, Casey recommends injured athletes remain diligent about liquid consumption. The initial inflammation that accompanies injury, in fact, serves as a catalyst for the body's healing process, so the introduction of large quantities of anti-inflammatories can actually deter, rather than encourage, healing.
As frustrating as it may be for athletes itching for competition, the best course is the steady and sensible approach, not an overnight quick fix. From there, add in appropriate physical therapy, if needed, and let the body do its job.
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Home » eecovery Best Foods to Eat Nutrition tips for injury recovery Recovering From Sports Injuries. Of course, making an appointment rrcovery a qualified orthopedic specialist is the easiest Nutrition tips for injury recovery to do this. If necessary, your orthopedist will also discuss potential surgeries with you. While these factors are important, maintaining a proper diet is equally as essential. When recovering from a sports injury, the right diet can minimize recovery time, streamline the process and help you reach your goal sooner than anticipated.Nutrition tips for injury recovery -
Some great foods to choose for this purpose include:. 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. Integrating turmeric supplements into your diet can also have an anti-inflammatory effect.
Protein contains essential amino acids that are important to preventing muscle atrophy and sustaining your energy levels. Luckily, there are plenty of foods that offer an abundance of protein to help you fuel your recovery:.
Combining lean protein, fresh fruits and vegetables, complex carbohydrates, and healthy fats will properly fuel a healing body. Lean protein assists in rebuilding muscle, is more beneficial for your heart, and gives you the energy you need to heal.
First, smoothies are an optimal option for alleviating constipation and nausea that often follow surgery. Additionally, they can serve as a nutritional powerhouse, making it easy to pack the prebiotics and probiotics you may need. Some other great smoothie ingredients for injury recovery include:.
Mix in as many healthy ingredients as possible for a meal replacement to help you recover. You must consume protein and amino acids to maintain your muscle mass and avoid atrophy.
If you underwent surgery due to your injury, you might be dealing with side effects from the procedure. Common side effects include nausea, constipation, and a loss of healthy gut bacteria from post-surgical antibiotics.
Talk to your doctor about adopting a liquid diet for prebiotics or probiotics. However, some organic products that should be purchased when possible include strawberries, apples, nectarines, grapes, celery, spinach, and tomatoes.
These items are often grown using the most pesticides, which can easily be absorbed through the thin skins of these products.
Organic farms typically use fewer pesticides, so purchasing these items will reduce your risk of putting harmful materials into your body when trying to heal.
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. SHN Staff Sanford Health News is your site for health news from the experts at Sanford Health.
Coconut oil is another common way for those dealing with arthritis to decrease inflammation. Consult with a dietician or qualified orthopedist for more information about omega-3 fatty acids in your diet.
Like protein, zinc is also instrumental in helping you heal wounded tissue. And according to nutritional experts and physical therapists , failing to ingest enough zinc can prolong the healing process. Common examples of zinc-rich foods include meat, fish, shellfish, and whole grains.
Nuts are also a great choice. However, be sure to stay away from zinc supplements. Calcium plays a very important role in helping to heal broken bones.
Some examples of calcium-heavy foods include broccoli, almonds, okra, and of course: dairy products. While there are few foods that contain naturally-occurring vitamin-D, it can actually benefit your recovery. Vitamin-D is one of the best methods for natural pain management. 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.
Injuries can onjury minor, such as a scratch or recpvery, or much more severe, Nutrition tips for injury recovery Heart health advocacy a torn ACL Njtrition broken Nurition. Serious injuries — Consistent power supply that limit Consistent power supply fog whole body mobility, such reccovery a fracture or ligament tear — will over time cause a decrease in muscle growth and protein. This, in turn, will lead to a reduction in strength and neuromuscular control. The consequent period of rehabilitation to regain performance often means that an athlete will also have to sit on the sidelines for a while. Key nutrients work daily to assist muscle growth, as well as ongoing recovery and repair. But what happens when an athlete can no longer train or perform due to an injury?Video
Nutrition For Injury Recovery
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