According to Nancy Clark, a registered dietitian and a board certified specialist in Sports Dietetics, maintaining a high-quality intake of food every day is better than changing your diet when injured. This way, you will have a more abundant backup of vitamins and minerals within your body. You can use these vitamins and minerals in times of physical problems such as an injury. In this article, you will learn about the best variety of food groups that can help big time in the recovery of your injury.
With an injury, a body increases its demand for energy. Metabolic rates are usually 15-50% higher on average after a sports injury. This, however, depends on the severity of the injury. Reducing the intake of calories during times of injury can significantly delay the process of healing in your body. Experts recommend patients to take 20% more calories than their regular intake.
Having calories as a fuel to your body will help you in healing and repairing your damaged muscles. If you eat too few calories, your body will most likely burn protein and other vitamins.
- Omega-3 fats
A few days of the inflammation period of your injury is the best time to focus on the intake of omega-3 fat and reduce the omega-6 fats in your body. Reducing omega-6 fats and increasing the consumption of omega-3 fats is extremely beneficial in reducing inflammation and healing wounds faster. Fish oil, algae, and other sources of omega-3 supplements dramatically help in the healing process of an injury.
The best goal during the injury inflammation period is to achieve a 1:1 ratio of omega-6 fats to omega-3 fats. Aside from this, research shows that monounsaturated fats in seeds, nuts, and olive oil can reduce the body’s inflammatory enzymes.
An injured person needs protein during and after the proliferative phase to allow the body to form new tissues. Injured athletes need to take 1 gram of protein per pound of body weight. It is also beneficial to include amino acid, glutamine, arginine, and other related supplements as these speedup the body’s healing process.
Glucose is also necessary in wound healing. It is not as significant as other food groups, though. The vitamins that are mainly needed in the phase of injury recovery are Vitamins A, C, Zinc, and copper. An injured athlete will need to prioritize these vitamins in his/her daily food choices.
- Herbal Supplements
Herbs can also be beneficial in the management of the injury inflammation and in the overall healing process of the injury. Herbs like turmeric is one of the most ideal herbal supplements that should be included in an injured athlete’s healing diet. Turmeric is very good in controlling inflammations in the body. Garlic also has benefits as it has inflammatory enzymes that help in relieving injury inflammation.
When injured, you will need to consider plenty of important matters. With healthy diet and proper medication, you will be able to heal your injuries faster.