Eating well for injury recovery & prevention
Whether you’re recovering from a recent stress fracture, mending a pulled muscle, or hoping to avoid a sports-related injury this season, the foods you choose are vital to both injury recovery as well as injury prevention. Rather than wait to improve your “diet” after an injury strikes, strive to choose quality, nutrient-rich foods each and every day.
Keeping these nutrients in mind can help you do just that:
Protein – Beyond protein’s well-known role in building and repairing muscles, protein controls many metabolic processes in the body, aids in the repair of body cells and assists with building and maintaining healthy bones – all of which are crucial to injury prevention. Additionally, protein is a key component of the cells within the immune system, making an adequate intake important for preventing illnesses. Should you find yourself sidelined with an injury or illness, make sure you are getting enough protein for its “healing” qualities. No need to go overboard with protein supplements – foods provide the protein you need as long as you are choosing nutrient-rich protein sources with snacks and meals. Try choosing protein-rich snacks such as Greek yogurt, cheese and crackers, apple slices with peanut butter, meat and cheese roll-ups, or a handful of nuts and seeds.
Carbohydrates – The first source of energy for exercising muscles is carbohydrates. When carbohydrate intake is adequate, the body can use protein for its functional role in building and repairing. With too little carbohydrate in the diet, the body uses protein as fuel, thus, hindering your ability to recover and heal from an injury. It is recommended that most athletes eat at least 60 percent of their calories from carbohydrates, including grains (breads, tortillas, bagels, rice, noodles, etc.), fruits and vegetables. This recommendation is easily followed when athletes eat the MyPlate way. Enjoying three servings of dairy a day also provides needed carbohydrate in addition to high-quality protein.
Omega-3 Fatty Acids – Found in fatty fish (such as salmon and tuna), walnuts and ground flaxseed, omega-3 fatty acids may help reduce inflammation and speed your body’s recovery efforts – necessary for post-exercise recovery as well as recovery from an injury or illness. Try topping oatmeal with walnuts, adding ground flaxseed to a smoothie of blended yogurt and fruit, or enjoying some tuna and crackers for a light lunch.
Vitamins, Minerals and Antioxidants – While all vitamins and minerals are important, some have more of a functional role in healing and immune health while some are considered antioxidants for their ability to combat oxidative stress (think “inflammation” in the body).
- Vitamin C is known for tissue repair, wound healing and immune health. Choose citrus fruits and green leafy vegetables; they are good sources of Vitamin C.
- Vitamin A aids in cell growth and development, and overall immune system function. Try sweet potatoes, carrots, cantaloupe and apricots (the orange fruits and vegetables) for a healthy dose of Vitamin A.
- Zinc and other trace minerals are necessary for wound healing and immune function. Meats and seafood, in addition to whole and enriched grain products, will provide these key minerals.
- Calcium and Vitamin D are well known for their role in bone health and repair. Choose three servings of low-fat dairy foods daily; specifically fluid milk for the benefit of calcium AND Vitamin D.
- Antioxidants (such as Vitamin E, Vitamin C and beta carotene) are important for combatting free radicals that can cause damage to the body. Choose nutrient-rich, colorful fruits and vegetables, as well as a variety of nuts and seeds.
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.
