Post Injury Nutrition
Most people do not realize it, but nutrition plays a vital role in the healing process for any injury. The food you eat can make a great impact on your recovery. Eating the right foods can prevent complications and provide the necessary building blocks of vitamins, minerals, fats and proteins to heal quickly. There are two types of injuries – acute and chronic. An acute, or impact injury typically occurs from an accident such as a head injury (concussion), broken bone, sprains, dislocations, Achilles tendon rupture, and rotator cuff tears of the shoulder. A chronic injury, on the other hand, develops slowly and is persistent and long lasting. Both need to be addressed with adequate food (quality/quantity), sleep (quality/quantity), and adhering to doctors and therapists’ instructions for recovery. When applicable, manual massage, contrast therapy, elevation and compression are additional treatments to speed up recovery.
Exercise-induced injuries generally go through two main phases, both which may be influenced by nutrition. When an injury occurs (soft tissue or bone), an inflammatory response is initiated, which is generally considered to be necessary for the repair process. Eating anti-inflammatory foods high in Omega-3 fats such as those found in olive oil, avocados, fish oil, flax oil, salmon and mixed nuts and seeds can help control the inflammation without impeding the natural healing process. Pro-inflammatory foods such as processed foods high in saturated fats, vegetables oils (corn, sunflower, safflower, soybean), and foods with trans fats should be avoided. Athletes should resist the temptation to use anti-inflammatory medication which could be counterproductive to the natural healing process.
During rehabilitation and increased activity phase, the goal is to restore muscle mass, strength, and functionality. The intake of protein during recovery is important, particularly if the area injured has become immobile (casted) and muscle mass lost. Another important consideration during injury-induced immobilization is calories consumed. Depending on the extent of the injury, a decrease in total calories burned is likely to occur because exercise is either more difficult or impossible. A balanced diet of fruits and vegetables, lean proteins, and healthy fats should be maintained throughout recovery. Remember that these foods are low on the calorie scale, but big on the nutritional density scale and necessary to support proper muscle healing.
Nutrition Strategies to Heal as Quickly as Possible
Key nutritional strategies when recovering from an injury include:
- Refrain from cutting back on calories. This is counter-productive to recovery as it will slow down the healing process. Fruits, vegetables, and lean protein are low on the calorie scale, but big on the nutritional density scale.
- Eat fruits and vegetables high in Vitamin C. Vitamin C helps make collagen, an antioxidant and an anti-inflammatory that will facilitate the recovery process from the inside out. Sources: citrus fruit, bell peppers, dark greens, kiwi broccoli, tomatoes, mango and papaya.
- Consume protein-rich foods such as salmon, red meat, chicken, tofu, beans, peas, nuts and seeds. These types of food are high in amino acids which are the building block for new tissue and help prevent excessive inflammation.
- Eat foods that contain Omega-3 fatty acids such as salmon, sardines, walnuts, flax seeds, and chia seeds. Not commonly known is that Omega-3 facilities new muscle generation reducing muscle loss during immobilization, as well as preventing excessive inflammation.
- Avoid Omega-6 fats which can increase inflammation within the body. These are found in corn, canola, cottonseed, soy, and sunflower oils.
- Add zinc to your diet. Zinc is a commonly deficient nutrient in the body but an instrumental component of many enzymes and proteins needed for tissue repair and growth. Sources: salmon, sardines, shellfish, seeds, nuts and whole grains.
- Eat more calcium-rich foods such as organic dairy, dark greens, sardines, broccoli, almonds, and seaweed. Calcium is a vital component to strong bones and teeth, along with aiding muscle contractions and nerve signaling.
- Be sure to get enough Vitamin D – whether naturally through exposure to sunlight or through your foods. Vitamin D facilitates the absorption of Calcium which speeds up bone rejuvenation, along with strengthening bones and teeth. It can also help shorten the recovery time after surgery. Outside Sources include egg yolk, whole eggs, organic milk, salmon, sardines, tuna, shrimp, oysters, and liver.
- Consume foods such as free-range meat, chicken and fish that are high in creatine. Creatine is known to reduce muscle mass loss, facilitate the development of muscle mass, and reestablish muscle strength.
- Eat more shellfish as they naturally contain Glucosamine, a vitamin known to facilitate the creation of tendons, ligaments, cartilage and speed up bone rejuvenation. Glucosamine also reduces pain associated with joint and bone injuries.