There’s a common misconception in the fitness world about nutrition when it comes to mending an injury. This misconception is that you need less caloric intake or to diet more heavily until you get back on your feet again. However, it is important to know what you should put into your body that will help you to heal faster while keeping your fit physique.
When you’re unable to train due to an injury, it’s imperative that your recovery begin immediately so you can get back in your workout routine due to the risk of weight gain. While your muscles won’t turn into fat, they will begin to lose mass, making it harder to jump back into your regular workouts.
After an injury that may keep you from being physically active, strive to maintain a high quality food intake every day instead of adjusting your diet. Your body needs those vitamins and minerals stored in your liver, ready and waiting to be put into action. Your vital organs, brain, liver, lungs, kidneys, and heart, burn the majority of the calories you consume. Organs are metabolically active and require a large amount of fuel. [1] In order to fuel your organs and enhance your healing process, try to choose a balanced diet with these types of foods:
Carbohydrates- whole grains, fruits, and vegetables. Carbs are the fuel for proteins to heal and repair injured muscles.
Protein- fish, chicken, turkey, legumes, nuts, and low-fat dairy. Protein digests into the amino acids needed to repair damaged muscles and your body needs a steady stream of amino acids to promote healing.
Plant and fish oils- fats in healthy oils act as an anti-inflammatory. Look for Omega-3 oils and fats over Omega-6 which can have the label "partially hydrogenated”, which can cause inflammation in the muscles.
Vitamins and Minerals- fruits, vegetables, juice, vitamin and mineral pills. Vitamins and minerals offer a boost of healing powers and give athletes a quick pick-me-up on any nutrients they may be lacking to help speed up healing.
Perhaps you are suffering from a specific injury and you have doubts about how to help heal on your own. If you experience a pull or tear in the hamstring, it’s suggested that you consume many proteins, potassium, and omega-3 fats to help with muscle repair and to reduce inflammation. You can find these in salmon, broccoli, and blueberries. For bruises to the muscles, try an intake of Vitamin C to boost blood vessels and Vitamin K to aid blood clotting. These can be found in raw spinach and strawberries. To help the healing of an open wound, it’s best to consume Vitamin C and zinc to aid collagen production, iron, and whole grains to aid in inflammation of the tissue surrounding the wound. To prevent muscle cramps, try to stay hydrated with non-sugary fluids and electrolytes like sodium and potassium. [2]
Nutrition is one of the biggest factors when it comes to the body being able to heal itself in a timely manner. Feed your body healthy and high quality nutrients and the results of your recovery will be far beyond what you could ever imagine.
References
[1] Ward, E. (2015, January 1). The Best Foods for Injury Recovery. Retrieved January 29, 2015, from http://www.mensfitness.com/nutrition/what-to-eat/the-best-foods-for-injury-recovery
[2] Clark, N. (2013, January 9). Foods to Speed Recovery from Injury. Retrieved January 29, 2015, from http://www.ironman.com/triathlon-news/articles/2013/01/nutrition-for-injury.aspx#axzz3Q9iwMsCO
[3] Burnham, C. (2014, February 14). What Can I Eat to Recover from Injury? Retrieved January 29, 2015, from http://home.trainingpeaks.com/blog/article/what-can-i-eat-to-recover-from-injury
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