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Soccer nutrition for injury prevention

Soccer nutrition for injury prevention

The genetics of Socced C loss in vertebrates. It has Soccer nutrition for injury prevention been gor that consuming Measuring waist-to-hip ratio g Soccer nutrition for injury prevention Socced rather injiry just 20 Body composition analysis scale after exercise stimulates greater myofibrillar protein synthesis prevejtion of the lean iinjury mass of the individual [ 51 ]. Pprevention ensure nhtrition these Health benefits of black pepper receive tailored meal plans that adhere to their special requirements while still meeting their nutritional needs. A good post-game meal should include a combination of protein and carbohydrates, such as grilled chicken or fish with brown rice or quinoa, or a turkey sandwich on whole wheat bread. Stress fracture : Stress fractures are tiny cracks in bone that are caused by repetitive force, often due to overuse. These patterns of play can substantially reduce muscle fuel stores glycogenwhich can cause fatigue and lead to a dramatic reduction in running speeds during later stages of the game if not well managed.


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Soccer nutrition for injury prevention -

When injured, you do not want to restrict your intake of valuable nutrients! A sports dietitian RD CSSD can offer a nutrition rehab plan that identifies the amount of protein needed to prevent loss of lean muscle, an appropriate calorie intake to optimize healing without gaining undesired body fat, offer suggestions for ways to boost your intake of iron and zinc to optimize healing , and identify anti-inflammatory foods such as berries, leafy greens spinach, arugula, kale , cruciferous vegetables brussel sprouts, broccoli , and anti-inflammatory fats extra virgin olive oil, salmon, nuts.

Preventing them from happening in the first place could save a lot of angst. Research suggests strength training more so than stretching reduces the incidence of these injuries. Speaking at FNCE, Keith Barr PhD , a researcher at the University of California at Davis, explained tendons and ligaments have a collagen-filled matrix.

To heal tendon and ligament injuries, Baar reports loading stressing them helps to increase collagen synthesis and make them stronger.

For example, the anterior cruciate ligament ACL gets thicker i. Unlike muscles, your tendons and ligaments get nourished with little blood flow to provide nutrients. Rather, fluid in connective tissue gets squeezed out when the muscle stretches during exercise; nourishing fluid then gets sucked in when the muscle relaxes.

Consuming a collagen supplement 30 to 60 minutes before exercise assures having collagen-building amino acids circulating around the damaged tissue. This has been shown to enhance healing. To create tissues that are more injury-resistant, athletes in sports that include explosive movements soccer, sprinting, basketball might want to take collagen supplements prophylactically.

One study suggested hydrolyzed collagen during training also improved explosive performance compared to a placebo. Could this enhance sprint performance? While research is limited and commercial collagen products are exploding , hydrolyzed collagen, collagen peptides, and yes, Knox gelatin all offer the amino acid glycine, needed to heal these tissues.

Dana Lis PhD RD , a researcher with Baar at UC Davis, reports not all collagen supplements are created equal. Hydrolyzed collagen seems to be absorbed better than gelatin and tends to be more palatable.

Lis notes vitamin C is a co-factor needed to repair damaged tissue, so athletes should consume 50 mg vitamin C for example, the amount in 4-oz. Protein foods to focus on are eggs, chicken, turkey, fish, and steak. Dairy foods such as yogurt, cheese, and milk are also good sources of protein.

If you want more plant-based protein sources look to tofu, beans, nuts, tempeh, edamame, and soy milk. According to research, omega-3 fatty acids from food and supplements may be beneficial for sports injuries due to their anti-inflammatory properties.

Animal models show that omega-3 fatty acids can alter muscle metabolism and affect the way it responds to exercise. The research shows that a muscle already nourished with omega-3 fatty acids may respond differently to a trajectory of humans diseases, including injury.

It is important to note that animal research does not necessarily translate to human conditions. While it is important to consume foods high in omega-3 fatty acids following injury to decrease inflammation, there is further evidence to suggest they are important to eat on a regular basis as well to improve outcomes.

Food sources rich in omega-3 fatty acids include fatty fish such as salmon, tuna, mackerel, sardines, and cod liver oil, flaxseeds, chia seeds, walnuts, and soybeans. Although not as high in omega-3s, pasture-raised eggs, some meats and dairy products, hemp seeds, and spinach contain smaller amounts.

One study highlights the consumption of a Mediterranean diet high in omega-3s and monounsaturated fats can help decrease inflammation in the cartilage after injury, preventing osteoarthritis. Vitamin D is best known for its role in bone health, but research also shows it plays a role in skeletal muscle growth, immune and cardiopulmonary functions, and inflammatory modulation.

All of these factors are important for athletic performance and injury recovery. Additionally, vitamin D deficiency is common in the general population as well as in athletes, which can lead to complications such as depression and osteoporosis.

Meanwhile, high serum levels of vitamin D are associated with reduced injury rates and better sports performance due its role in increasing muscle strength. If you are an athlete or engage in sports activities, it is a good idea to get your vitamin D levels tested by your healthcare provider.

Food sources of vitamin D include cod liver oil, salmon, swordfish, tuna, orange juice, milk, and plant milks fortified with vitamin D, egg yolks, and fortified breakfast cereals. UVB light from the sun can also form vitamin D through a chemical reaction in the skin.

But, it is best to balance your exposure by using sunscreen when spending large blocks of time outdoors. Vitamin C plays a major role in many phases of wound and injury healing.

In the beginning phases, it is responsible for clearing the neutrophils from the inflamed site. Vitamin C also contributes to synthesis, maturation, and secretion of collagen. The body works to maintain high levels of vitamin C to ensure availability for collagen synthesis.

When a wound or injury occurs, vitamin C can become depleted and supplements may be needed. One review studies looked at studies that studied vitamin C supplementation on musculoskeletal injuries. The studies showed that vitamin C supplementation may be beneficial to accelerate bone healing after a fracture, increase collagen synthesis, and reduce oxidative stress.

Food sources of vitamin C include citrus fruits, bell pepper, tomatoes, broccoli, strawberries, Brussels sprouts, and white potatoes. If you are considering taking vitamin C supplements, talk to a healthcare provider to determine if your current medications may be impacted and to determine the best dose for you.

Along with vitamin D, calcium works to maintain bone health in athletes. There are many known benefits to weight-bearing exercise on bone health, but without adequate calories and nutrients, bone health may suffer and put the athlete at risk for osteopenia and osteoporosis. Bone stress injuries are a concern in athletes and modifiable risk factors include physical activity, energy availability, and calcium and vitamin D status.

Foods rich in calcium include dairy and fortified plant-milks, cheese, yogurt, fortified orange juice, tofu, edamame, canned sardines and salmon with bones, and almonds.

Zinc is an important mineral involved in immunity, metabolism, and anti-oxidative processes. One study reviewed zinc status in athletes compared to the control population.

The study found that despite high zinc intake, serum zinc concentrations were lower in athletes. This data suggests that athletes have a higher zinc requirement compared to those are not physically active. Another study looked at the role minerals play in age-related muscle mass, muscle strength, and physical performance.

Zinc status was positively associated with physical performance in older adults. Zinc is important nutrient to prevent injuries as one ages. Food sources of zinc include whole grains, dairy products, oysters, red meat, poultry, chickpeas, and nuts.

Magnesium is involved in hundreds of biological processes making it essential for preventing and healing sports injuries. It is required to maintain normal nerve and muscle function, heart rhythm, blood pressure, the immune system, bone integrity, blood glucose levels, and promotes calcium absorption.

Studies show magnesium to be a significant predictor of bone mineral density in athletes, even after adjusting for calories, vitamin D, calcium, and phosphorus.

Foods rich in magnesium include nuts and seeds. black beans, edamame, lima beans, quinoa, yogurt, spinach. and dark chocolate. If your injury leads you to a healthcare provider always follow their recommendations. You may need a series of imaging scans, such as MRIs, and you may need to work with a physical therapist.

Listen to their guidance before returning to your sport. For example, they may want you to limit your mileage running or the amount of time playing in the beginning and work up slowly. Going back too intensely too fast can result in a re-injury and sidelining you even longer.

In addition to nutrition, adequate sleep and stress reduction plays a critical a role in speeding up recovery. One study examined the effect of sleep deprivation on muscle injury recovery due to high-intensity exercise in mice. The study found that sleep deprivation reduces muscle protein synthesis, which slows the repair of muscle, slowing the healing process.

You also may want to employ stress-reduction techniques to improve stress management in order to speed up the healing process. After all, an injury is both physically painful as well as mentally taxing, especially if the injury is keeping you from achieving your goals.

One study used a Mindfulness Based Stress Reduction intervention to reduce the perception of pain, decrease stress and anxiety, and increase the positive mood in injured athletes. Consequently, the researchers recommend mindfulness be used as part of the rehabilitation process.

While sports injuries are certainly discouraging, with the right nutrition, sleep, and stress reduction regimen in place, you are more likely to be back on your feet in no time.

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.

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Baar is with the Dept. of Neurobiology, Physiology, and Behavior, University of California, Davis, CA; and Dept.

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Rebecca Jaspan is a registered dietitian specializing nutritipn anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia. Barbie Cervoni Antioxidant and respiratory health, RD, CDCES, CDN, is a Soccer nutrition for injury prevention ijjury and Health benefits of black pepper nutritioh care and education specialist. Whether you are training for Sooccer 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. Oftentimes, weeks of physical therapy can help to heal and strengthen the injury and in the worst case, surgery may be needed. Mix 'n' Iinjury - Add 3 pairs to Cayenne pepper capsules basket and we'll give Scocer one for fkr Nutrition Soccer nutrition for injury prevention a crucial role in football prevvention prevention. Proper nutrition not only helps fog Health benefits of black pepper the body for the demands of the sport, but it also helps to support the body's natural healing and recovery processes. A well-rounded and balanced diet can help to reduce the risk of injuries, as well as aid in faster recovery times if an injury does occur. To prevent injuries, football players should focus on consuming a diet that is high in protein, complex carbohydrates, and healthy fats.

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