Injuries are debilitating, the goal is to heal as effectively and efficiently as possible, so you can get back to training in a healthy condition. When your body is injured, regardless if it is a soft tissue injury (muscle, tendon, ligament) or a bone injury (fracture, dislocation, cartilage tear or stress fracture) you need to fuel your injury to heal properly, and taking specific measures to do this will help the process go quicker.
Key things to consider when
healing an injury:
this helps bring
nutrient and oxygen to the injured areas.
Calories:you will need to adjust your calories
post-injury to accommodate reduced training, and mobility and at the same time provide adequate amounts to help with healing
Protein: necessary to repair the muscle tissue if that is your injury,
and/or and to help attenuate catabolism of the skeletal muscle that occurs in
Limit: high sugar and/or high fat foods to help balance calories. Reduce portion sizes to help decrease
Fiber:foods high in fiber help with are helpful
for a sense of fullness, and they help supports your immune system (the micro
biome in your colon which is 75% of your immune system feeds off of fiber).
grains, fruits, vegetables, starchy vegetables, nuts, seeds, and legumes.
Promote healing:increase consumption of non-starchy
vegetables that are high in anti-oxidants and vitamins to aid in wound healing
Nutrients that heal:
reduce inflammation and help increase recovery.
oxide, which dilates blood vessels and gets nutrients to the tissue
quicker. Ideal to have in your diet
often when you have tendon or ligament injuries since they have very little
spinach, arugula, celery and radishes.
Examples of Meals and Snacks to Promote
Greek yogurt with mango, granola,
Cottage cheese with cantaloupe and
Smoothie: frozen berries, yogurt, and
Fortified breakfast cereal with milk
Grilled salmon with beets and sweet
Tofu, bell pepper, celery stir-fry with
Arugula and radish salad with steak and
Pork chops with spinach and faro salad
Orange slices and string cheese
Celery with peanut butter and raisins
are more nutrients needed for healing, this is dependent on your injury (soft
tissue or bone) you will need to focus on particular nutrients to help speed
healing for that tissue. Consult a sport
dietitian to help you choose the right nutrients for you injury. The sports dietitian will also help you
address potential side effects of the medications you may be on for pain.