Unfortunately, injuries are an integral part when it comes to sports and athletics.
However, no one likes to be in the hospital longer than necessary, and we advise you to think about proper nutrition for injuries.
Fortunately, some foods and supplements can help reduce the amount of time it takes your body to recover from a sports injury.
Food to recover from injury
This article lists 14 foods and supplements that need to be included in your diet after sports injuries.
1. Protein rich foods
Protein is an important building block for many tissues in the body, including muscles.
After a sports injury, part of the body is often immobilized. As a rule, this leads to a decrease in strength and muscle mass.
But getting enough protein can help minimize this loss. In addition, a protein-rich diet can help prevent inflammation, which significantly slows recovery.
In addition, as soon as you begin training your injured part of your body, increase your protein intake, which will help restore lost muscles again.
For all these reasons, do not forget to include protein-rich foods such as meat, fish, poultry, tofu, beans, peas, nuts or seeds in your daily diet.
It also matters how you distribute these products throughout the day.
Studies show that uniform protein intake, equally for four meals, can stimulate muscle growth better than uneven distribution.
Experts also suggest that snacking at bedtime for protein-rich foods can help improve the process of building muscle during sleep.
Conclusion: Eating protein-rich foods with every meal and snack can help prevent muscle loss after injury. Protein-rich foods can also help you regain muscle mass faster as soon as you return to workouts.
2. Fiber-rich foods
Recovery from injury often involves immobilization or limited use of the damaged part of the body.
To prevent this, it is undesirable the presence of fat in the body, so you need to eat it much less.
One way to reduce calorie intake is to eat a high fiber diet. This, along with the consumption of protein foods mentioned above, will help you eat less and not feel hungry.
This is because fiber-rich foods such as fruits, vegetables, legumes, and whole grains contribute to a feeling of fullness after eating.
As an added bonus, fiber-rich foods also contain many other nutrients needed for recovery, including vitamin C, magnesium, and zinc.
However, note that too much calorie restriction can slow healing of wounds and promote muscle loss, both of which have a negative effect on recovery.
Therefore, people who have tried to lose weight before injury should postpone their efforts for the time being. Instead, focus on maintaining body weight until recovery is complete.
Conclusion: Consumption of fiber-rich foods when recovering from injury is necessary to limit unwanted body fat.
3. Fruits and vegetables rich in vitamin C
Vitamin C helps the body produce collagen, which helps preserve the integrity of bones, muscles, skin and tendons.
Thus, getting enough vitamin C from your daily diet is a great way to help your body recover tissue after injury.
In addition, vitamin C has antioxidant and anti-inflammatory properties that can help speed recovery by preventing excessive levels of inflammation.
Fortunately, vitamin C is one of the simplest vitamins that can be obtained in sufficient quantities from your diet.
Foods rich in vitamin C are citrus fruits, red and yellow peppers, kiwi, broccoli, berries, tomatoes, mango and papaya.
However, it is not clear at this time whether supplements are necessary or the amount of vitamin C that we get from our diet is sufficient.
But a small number of people who cannot consume sufficient amounts of vitamin C from foods may consider taking supplements.
Conclusion: Foods rich in vitamin C can help your body produce collagen, which is required for tissue repair after injury. It can also help prevent excessive inflammation, which also slows recovery.
4. Omega-3 fatty acids
After injury, the first phase of healing always includes some inflammation. It is simply necessary for proper recovery.
However, if the inflammation is too high and stays too long, it may slow down the healing process.
One way to prevent excessive inflammation is a sufficient amount of omega-3 fats.
These fats, which are found in foods such as fish, algae, walnuts, flaxseed and chia seeds, have anti-inflammatory properties.
You can also prevent excess or prolonged inflammation by limiting the intake of omega-6 fats, which are commonly found in corn, soybean, and sunflower oil.
Too much omega-6 fat intake is known to contribute to inflammation, especially if omega-3 fat intake is low.
In addition, some studies show that omega-3 supplements can help increase muscle protein build-up, reduce muscle loss during immobilization, and help recover from concussions.
High intake of omega-3 fats from dietary supplements can reduce your body’s ability to regain muscle mass as soon as you return to workouts. Thus, it is better to increase the intake of omega-3 from food, and not as an additive.
Conclusion: Foods rich in omega-3 fats can help speed recovery by limiting excessive or prolonged inflammation. It may also be helpful to limit the consumption of omega-6 fats.
5. Foods rich in zinc
Zinc is a component of many enzymes and proteins, including those necessary for wound healing, recovery and tissue growth.
In fact, studies show that insufficient zinc from the diet can slow wound healing.
Therefore, consuming zinc-rich foods such as meat, fish, shellfish, legumes, seeds, nuts, and whole grains can help you recover from an injury more effectively.
Some people simply take zinc supplements to provide the necessary amount of their consumption.
But zinc competes with copper, so taking high doses of zinc from dietary supplements can increase the likelihood of copper deficiency.
In general, if the zinc level in the body is sufficient, supplementing it with food supplements probably will not accelerate wound healing. Thus, it is very important to get enough zinc from the daily diet.
Conclusion: Regular intake of zinc-rich foods can help speed wound healing, repair and tissue growth.
6. Foods rich in calcium and vitamin D
Calcium is an important component of bones and teeth. It also participates in muscle contraction and nerve signaling.
That’s why you need to make sure that you always get enough calcium, not only during recovery from injury.
Calcium-rich foods: dairy products, greens, sardines, broccoli, almonds, seaweed and calcium-enriched tofu.
Vitamin D also has an important function as it helps the body absorb calcium found in the foods you eat. Together with calcium, it plays an important role in recovering from a bone injury.
In addition, getting enough vitamin D may increase the chances of a successful recovery after surgery.
Some foods naturally contain vitamin D, but the body has the ability to take vitamin D under the influence of sunlight.
Those who live in the northern climate or spend little time outdoors can take supplements to get enough vitamin D.
Conclusion: Consuming enough calcium-rich foods is necessary for proper recovery after fractures. Getting enough vitamin D also contributes to this.
This sports nutrition for muscle recovery after a workout helps well after sports injuries. Creatine is a substance found naturally in meat, poultry and fish.
This substance helps to increase the body’s energy during weight lifting or high intensity exercises. The human body can produce about 1 gram of creatine per day.
Creatine has become a popular dietary supplement, often used to increase muscle mass and improve performance in various sports.
Interestingly, it also helps recover from injury.
In one study, it was reported that creatine enhances muscle gain during a two-week period of immobilization more than placebo.
Another study showed that people taking creatine supplements lost less muscle mass in the upper body during the weekly period of immobilization. However, not all studies have shown these results.
Both studies show positive results, provided that creatine supplements are taken four times a day, five grams.
It is important to note that at present there is no consensus on creatine and its effect on recovery from a sports injury. However, no studies to date have found any negative effects.
Creatine remains one of the most studied and safest supplements.
Conclusion: Creatine can speed recovery from injury by contracting muscles that you lose immediately after injury. It can also help you regain muscle faster as you return to your workouts.
Glucosamine is a natural substance found in the fluid that surrounds the joints. He is involved in the creation of tendons, ligaments and cartilage.
Your body naturally produces glucosamine, but you can increase its level with supplements. Supplements are usually made from either mollusk shells or fermented corn.
Studies in patients with arthritis show that glucosamine may be helpful in reducing joint pain.
A recent animal study also showed that taking glucosamine daily after a fracture can accelerate bone reformation.
Based on these findings, some people take glucosamine supplements to reduce pain after joints and bone injuries or speed recovery from fractures. However, more research is needed before drawing serious conclusions.
It is worth noting that supplements with glucosamine can be dangerous for people with allergies, pregnant women and people with diabetes, high cholesterol, asthma, or high blood pressure.
Conclusion: Glucosamine can help reduce pain and speed recovery from fractures. However, additional studies of its influence are necessary, therefore some people should not accept it.
9-14. Other products useful in bone fractures
How to accelerate the accretion of bones at the turn? In addition to calcium and vitamin D, a sufficient intake of the following nutrients may contribute to faster recovery from bone fractures.
- Magnesium: Guarantees the strength and resilience of the bone. Contained in almonds, cashews, peanuts, potato skins, brown rice, beans, lentils and milk.
- Silicon:ANDGraet plays an important role in the early stages of bone formation. Contained in whole grains and cereals, carrots and green beans.
- Vitamins K1 and K2: Directs calcium to bone and helps improve bone strength. Their sources are found in greens, Brussels sprouts, prunes, sauerkraut, meat by-products, egg yolk and dairy products.
- Boron: Promotes bone health by increasing calcium and magnesium and enhancing their effect. Prunes are the best dietary source of boron.
- Inositol: Helps to improve calcium absorption in bones. Found in melon, grapefruit, orange and prune.
- Arginine: This amino acid is essential for the production of nitric oxide, a compound necessary for healing fractures. The best sources of it are meat, dairy products, poultry, seafood, nuts and oatmeal.
Those who recover from bone fractures should consume foods that are rich in these nutrients daily.
Conclusion: The nutrients described above are essential for bone health. Therefore, incorporating them into your daily diet can help you recover from a fracture faster.
An important addition to nutrition after injury
When it comes to recovery from sports injuries, many elements play a role.
Although not all of them are available to you, you can control the nutrition for injuries in order to maintain the nutrients that your body produces.
Therefore, by regularly consuming the foods and nutritional supplements mentioned in this article, you can speed up the healing process.