Nutritional considerations for injury prevention in specific sports -
Our Athletes. Media Reviews. Find local retailer. Gnarly Clinics. Applies To injury prevention longevity in sport nutrition As athletes, we are continually pushing our limits, which leads to increased injury risk.
As we increase our workload, we need to find that sweet spot that will lead to optimal performance. Sometimes we do too much too soon or take extended time off, and that can easily lead to injury.
Even when we are at our optimal performance level, there are other factors at play that can still lead to injury: High stress levels Poor sleep Poor nutrition How we fuel is important for how we build and repair muscles, how we produce energy for peak performance, and how we maintain that energy.
The Basics: Nutrition Adequate Daily Energy: We need calories! Macronutrients: These are major nutrients in our diets we need in large amounts. Typically we are referring to carbs, proteins, and fats.
In athletes, macros are vital to support your metabolism, brain health, immunity, muscle growth, hormone balance, and bone health.
Micronutrients: These are vitamins and minerals: what we need in smaller amounts for proper body functioning and metabolic processes. THE TRIANGLE OF NUTRITION For overall health and nutrition, we should start with a strong foundation of energy from calories, macronutrients, and micronutrients.
Importance of Nutrition for Athletes Performance, health, and injury prevention and rehab all rely on nutrition. Often, nutrition takes a back seat but it really is the foundation of injury prevention and rehab.
Injury Prevention: Injury rehab: Incremental training load - introduce more training overtime and build up from there. Stretching - both before and after a workout Sleep - important for recovery and repair Rest days - also important for recovery and repair See a physical therapist or other specialist Slow reintroduction to training Plenty of sleep Ample rest days Nutritional Strategies to Prevent Injuries 1.
add variety It is important to mix up your diet so you can ensure you're getting all of your necessary micronutrients. make a plan This doesn't necessarily mean meal planning as that can cause food fatigue, but a good idea is to make a master list of meals and then pull from that list for groceries each week.
Nutrient timing Time your meals to boost performance and increase calories to decrease energy deficiencies. Nutrition as a Rehab Tool Sometimes injuries are just unavoidable - here's how to aid the recovery process: Take in enough energy from calories Avoid calorie restriction and energy deficits - DO NOT RESTRICT CALORIES.
When injured nutrition plays a vital role since you actually need more nutrients and calories coming in because your body is scrambling to heal.
This requires increased energy metabolism and output. When you reduce calorie intake during an injury, your rate of muscle loss is accelerated because your body is pulling energy from protein. So lack of exercise and reduction in nutrients coming in will increase muscle loss.
Increase protein to 2g per kg of body weight to maintain muscle mass During an injury, your immune system is activated and that causes rapid turnover of those immune cells - many of those are proteins themselves. To offset that cell turnover and nitrogen loss, you should consume more protein, specifically high-quality protein high in leucine.
Leucine is an amino acid which is a top stimulator of muscle protein synthesis Foods containing leucine are: eggs, dairy products, soy products, meat. Protein supplements can also help, such as Gnarly Whey or Gnarly Vegan. Continue eating consistent, well-balanced meals, and consume your colors!
Both of these will ensure you get your micros and macros. Stay hydrated Fueling with water is necessary so your body can deliver those necessary nutrients and immune system components to the site of the injury to decrease inflammation and start to heal and repair.
Staying hydrated will also help flush out lactic acid, and hydrate our tissues so they can function properly. Gnarly Hydrate is a great supplement to add to your diet to help stay hydrated as well.
Dangers of Energy Deficits Energy deficits come from restricting calories. It can easily lead to: Increased risk of injury Slowed recovery process Malnutrition This is because the body will typically choose to pull protein from muscles for energy first, because we need fat for organ and cell protection.
Short term goals: Eat consistently, simply, and with a plan Time your nutrients Specifically carbs and proteins Avoid dehydration Gnarly Hydrate Support recovery Gnarly Collagen Pro Avoid energy deficits Support performance with ergogenic aids if appropriate Gnarly BCAAS Gnarly Pump Gnarly Pre Workout Get adequate sleep and take rest days as needed There isn't any " one size fits all " plan when it comes to nutrition, but when looking for a plan, take into consideration your health, your history, your background, your eating arrangements i.
from a cafeteria, only can access a microwave, etc. For athletes, this is generally not recommended. It narrows down window of consumption, minimizing your chance to get all of the nutrients you need. It also limits when you can train as you won't want to train on an empty stomach.
It can also easily trigger past disordered eating. There is also not a ton of research showing that it helps with performance or recovery. Complex carbs vs. simple carbs: Typically, it is recommended to fuel with carbs within a hour time frame before a race or competition.
A general rule of thumb is 1g of carbs per kg of body weight one hour before, 2g of carbs per kg of body weight two hours before, etc. What to consume before early morning workouts: This really depends on the activity - high intensity workouts would require eating more than low intensity workouts.
It is generally always recommended to consume some type of carb-rich snack before any workout. Early in the morning, this could just be some toast, a granola bar, yogurt with fruit, an energy tube, etc.
An energy drink could also be beneficial to a morning workout if that is something you would like. Coming back from a big injury, like an ACL tear: When recovering from a big injury, it is important to get back to your basic diet by eating consistently and bumping up the calories you consume from protein.
Nutrient-dense carbohydrates provide the necessary fuel for workouts and competitions. A well-balanced diet is not limited to solid foods alone; proper hydration and electrolyte balance are also integral components. Electrolytes like sodium, potassium, and magnesium play a crucial role in maintaining fluid balance and preventing muscle cramps.
For athletes seeking a complete approach to optimizing their performance, the National Sports Medicine Institute serves as a source of expert guidance and support. Through our Nutritional Counseling services , athletes gain access to personalized advice from nutrition experts who tailor dietary plans to specific training regimens, ensuring a perfect balance of nutrients to fuel performance and prevent injuries.
Interested in scheduling an assessment or want to learn more about our services? The Nutrient Density Chart TM , revolutionizes the way coaches, athletic trainers, health educators, and science teachers understand the nutritional value of foods.
This comprehensive tool categorizes foods based on their nutrient density, offering a clear visual representation of which foods provide the most vital nutrients per calorie.
Armed with this knowledge, educators, and professionals, like those in our Sports Science Lab, can guide athletes towards making informed food choices that optimize their performance. This innovative approach empowers anyone to build well-rounded diets to fortify their overall health.
In the pursuit of excellence, NSMI National Sports Medicine Institute athletes and patients deserve nothing less than comprehensive and science-based support. By equipping patients, athletes, coaches, and educators with the tools and knowledge they need, we strive to become an indispensable partner in your journey toward peak performance, injury prevention, and lasting well-being.
Interested in purchasing your own chart or book? Athlete health and injury prevention are inseparable concepts, both reliant on the intake of nutrient-rich foods.
The power of these foods to promote muscle health, bone strength, inflammation reduction, and sustained energy cannot be underestimated. As athletes strive to achieve their performance goals, incorporating a diet rich in essential nutrients will not only elevate their performance but also safeguard them against the risks of injuries that could compromise their success.
By prioritizing a diet that includes a variety of nutrient-rich foods, athletes are taking a proactive step towards a healthier and injury-resistant future.
August 31, October 17, A snapshot of The Nutrient Density Chart TM.
Physical activities such as hiking, zpecific, weight training, dor and sports are consideratiosn for your Improve focus and concentration. But all physical activity can have repercussions Natural remedy for indigestion may imjury a lifetime. By working Peanut butter benefits a Physiologistyou can heal from these injuries and prevent future injuries. But along with exercising and strength training, nutrition for injury recovery is important. The foods you eat will affect how the body recovers from injuries. There are foods that reduce inflammation and food for muscle recovery. Proper nutrition can help you control pain, rebuild injured tissue, minimise muscle loss, maintain energy, and prevent weight gain.Nutritional considerations for injury prevention in specific sports -
Injuries are often an unavoidable aspect of participation in physical activity. Nutrition may not be able to prevent injuries related to overuse or improper training; however, nutrition can play a role in how fast a student-athlete recovers.
Exercise related fatigue, which is characterized by an inability to continue exercise at the desired pace or intensity, is just one example. Nutritional causes of fatigue in athletes include inadequate total energy intake, glycogen depletion, dehydration and poor iron status.
For nutrition to aid in injury prevention, the body must meet its daily energy needs. Insufficient daily overall calories will limit storage of carbohydrate as muscle or liver glycogen.
Poor food choices day after day can lead to the deficiencies resulting in chronic conditions, such as iron deficiency or low bone mineral density. Whether the focus is injury prevention or rehabilitation, getting adequate calories, carbohydrates, protein, fluids, vitamins and minerals are all important.
Prevention of dehydration and muscle glycogen depletion necessitates maximizing muscle glycogen stores prior to and during exercise, as well as beginning activity in a euhydrated state. Following a proper hydration schedule will help athletes maintain their hydration status.
Iron deficiency can occur in both male and female athletes; however, it has been estimated that approximately 60 percent of female college athletes are affected by iron deficiency.
For female athletes there is yet more to consider. Research shows a positive relationship among injury, disordered eating, menstrual dysfunction and low bone mineral density. Many student-athletes faced with an injury are quick to worry about their body composition.
Fears such as gaining weight or muscle turning to fat are common. To reduce the risk of unwanted weight fat gain and to help the athlete minimize loss of lean mass, special nutritional considerations must be paid to the injured athlete.
Energy intake and distribution will need to be reevaluated to match a decreased volume and intensity or to aid in rehabilitation and recovery. There are a wide range of athletic injuries that can take student-athletes out of the game and the nutritional concerns can vary greatly for each.
Bearing an injury requires making modifications to training so that proper rest and recovery can occur. During rehabilitation and recovery, the specific nutrient needs are similar to those for an athlete desiring muscle growth, with the most important consideration being to avoid malnutrition or nutrient deficiencies.
Here are the specifics on how to eat for optimal recovery and healing while preventing weight gain:. Calories are necessary for the healing process and consuming too few will likely slow the healing process.
However, to prevent weight gain while training is on hold, total daily caloric intake likely needs to decrease. Many athletes are accustomed to consuming additional calories through convenience foods and drinks such as sports drinks, bars, shakes or gels.
These sources of fuel are better left for times of intense training and higher energy needs. Instead, focus on foundation of whole foods that includes lean proteins, fiber-rich whole grains, fruits, vegetables, low-fat dairy, and healthy fats such as nuts and seeds. These foods tend to be less nutrient-dense as compared to whole food choices.
Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods. After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue.
It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems. Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods.
If dietary protein intake is insufficient, this can result in a loss of protein muscle tissue, because the body will start to break down muscle tissue to meet its energy needs, and may increase the risk of infections and illness.
Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. More refined carbohydrate foods such as white bread, jams and lollies are useful to boost the total intake of carbohydrate, particularly for very active people.
Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level. For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low.
There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program.
However, currently the benefits of this approach to athletic performance are unclear. The GI has become of increasing interest to athletes in the area of sports nutrition. However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important.
There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit. Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period.
However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved.
A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance.
It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise.
A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset. Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves.
For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance. Benefits of this strategy appear to relate to effects on the brain and central nervous system.
During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.
It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration.
Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.
While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.
In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise.
This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.
It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.
Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public.
For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.
As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.
There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs.
Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.
There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.
Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional.
The ethical use of sports supplements is a personal choice by athletes, and it remains controversial.
Click name to view affiliation. Injuries are injurg Natural remedy for indigestion consequence prevntion athletic performance with most athletes sustaining considerationz or more during Natural remedy for indigestion athletic careers. As many as one in 12 athletes incur an injury Nutritionnal international competitions, Proper nutrition for sports training of which result spots time lost from training and competition. Other common injuries include fractures, especially stress fractures in athletes with low energy availability, and injuries to tendons and ligaments, especially those involved in high-impact sports, such as jumping. Given 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.
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