Injury is a part of the game. Athletes get injured, whether it is a pulled muscle or Achilles tendonitis. The main question arises what is the best food in such a situation. Which type of food can help in recovery? Will collagen supplements help? Or taking food with more vitamins will be helpful. Here is a small but complete guide on nutrition for injured Athletes.
As an athlete, you never know when you will break a bone or maybe you have a car accident that requires surgery. That’s the main reason as an athlete, and you should prepare your body for the worst condition that you may have to face in future.
According to the research, a well-nourished person has short stays at the hospitals and shows fast recoveries. Eating well every day is extremely helpful, and this makes your unexpected rehabilitation much more manageable. By focusing on your diet and the two-third of your plate vegetables, fruits, and whole grains, you can enjoy a healthy life. Besides you can optimize your intake of minerals, nutrients, and fibers. Fiber feeds your gut microbes and strengthens your immune system.
Some athletes try to restrict their diet calories as they believe that they shouldn’t eat more as they are on total rest and are not exercising. The fact is when you are on even complete bed rest, and your body burns ten calories per pound. Because your body uses the energy as a fuel to run heart, liver, stomach, lungs, and brain functioning, that means having a weight of 150 pounds you need 1500 calories + the calories used for your limited daily tasks like brushing teeth e.t.c. That proves that you don’t have to restrict your diet in any condition.
Ruptured tendons, torn ligaments, and muscle pulls
Soft tissue injuries, like pulled muscles, can be season-ending exercises. By having strength exercise training, you can prevent them from happening. There is a collagen fixed matrix in between tendons and ligaments. By stressing them, there is an increase in the synthesis of collagen that makes them stronger.
The tendons and ligaments get easily nourished with a little blood flow of nutrients. It is observed that the healing process is enhanced by taking a collagen supplement 30 to 60 minutes before exercise. By their intake, you are ensuring that there are collagen-building hormones around the damaged tissues.
To have more injury resistant tissues, many athletes might want to have the collagen supplement. Besides, it also helps in the improvement of their performance. Furthermore, as compared to gelatin, hydrolyzed collagen absorbs better and is more palatable.
Vitamin C is a cofactor that is very important in repairing damaged tissues; thus, athletes must consume 50 mg of Vitamin C and their collagen supplement. 50 mg is the same amount 4-oz orange juice or ½ cup of cooked broccoli.
Cut the carbs, increase the healthy proteins
Athletes take a lot of carbohydrates that are readily burned by the body during the workout. In case of injury due to the very limited body movement athletes don’t need as many carbs as earlier rather they should focus on healthy proteins. Make sure you are on a diet with plenty of fish, chicken, and plenty of fish and cut back on the potatoes and bread. The higher amount of proteins are beneficial in retaining the muscle mass.
For the prevention and healing of injuries, nutrition is the best solution possible.