Although sports injuries vary significantly in type or severity, they have one thing in common: sufferers want the fastest possible recovery! Of course, the appropriate course of a sports injury is determined by the doctor, the physiotherapist and the coach, with the appropriate application of therapeutic protocols. However, an important part of the therapeutic process, the nutritional part, often escapes the attention of specialists involved in rehabilitation.
In this article we will look at 6 important food groups you can recommend to your patients to give an extra boost to the healing process.
1. Foods with a high protein content
Protein is the key nutrient in the structural reconstruction of muscle tissue. Sports injuries usually significantly reduce the activity of the muscles involved in the movements of the affected area. This means that gradually and accordingly the muscle can lose a significant portion of its muscle mass. For example, the quadriceps muscle can lose up to 20% of its mass in the first 10 days of immobility after knee surgery.
The early mobilization promoted by modern physical therapy, along with a diet rich in protein, can prevent this loss of muscle mass.
Sources of protein are white meat (chicken, fish), red meat, fish, but let’s not forget that there are also healthier sources of protein such as beans and nuts.
Increased protein intake is particularly important during the return to activity phase and even more so during the strengthening phase.
2. Fruits and vegetables rich in vitamin C
One of the most important goals in sports injury rehabilitation is to reduce inflammation. Reducing inflammation and swelling is important for a faster return to normal range of motion. Vitamin C has been shown to be a good natural anti-inflammatory
It has properties that reduce or prevent the development of inflammation and, by extension, edema. Also, the collagen produced by vitamin C seems to have a beneficial effect on the good condition of bones, tendons and ligaments.
The well-known sources of vitamin C are citrus fruits – oranges, lemons, etc. But don’t forget about some even more powerful sources like peppers, spinach, broccoli or kiwi and berries.
Tip: Avoid vitamin C supplements as more and more research shows that they are not absorbed and are simply excreted in the urine.
3.Omega-3 Fatty Acids
As we mentioned before, sports injuries are usually accompanied by swelling of the affected area. Omega-3 fatty acids help control inflammation but also generally improve mood, clarity, good blood circulation and energy.
The Omega-3s are fats found mainly in fish, but we also find them in plant sources such as flaxseed oil, walnuts, almonds, algae, fish, cod liver oil and others.
Of course, you should not overdo it with omega-3s as you may have the opposite results.
4. Foods rich in zinc
Like protein, zinc is important in wound healing and rehabilitation from sports injuries. It is widely accepted that zinc deficiency can significantly slow down the healing process.
The best-known sources of zinc are meat, fish, and whole grains. Walnuts will also give you a healthy dose of zinc.
Here too, we recommend a balanced diet and not taking supplements with large amounts of zinc.
5. Vitamin D and calcium
Calcium plays a very important role in the recovery of bone injuries in athletes. However, it is also very important for the proper brain cooperation with the peripheral nerves and smooth muscle contraction. Therefore, it is an element with a significant presence in the motor complex brain (nervous system)-bones-muscles.
Some examples of foods with calcium content are broccoli, almonds, and dairy products.
Also, vitamin D, which you will find in sufficient quantities in mushrooms and egg yolks, can facilitate recovery. First of all, vitamin D is directly related to a healthy immune system. But a positive relationship has also been found between vitamin D and pain management by the nervous system.
6. Foods rich in fiber
The relationship between plant fibers and recovery is indirect. For example, in a lower limb injury, the patient will necessarily have to significantly reduce motor activities for a period of time. Reduced activity and lack of intensity in movement can lead to weight gain, a condition that can be a brake on recovery, both from an organic and psychological point of view.
A diet rich in fiber will bring the digestive system faster and more fullness and will prevent the consumption of unnecessary calories in a body that has reduced mobility and energy consumption. This will maintain a stable weight until the patient can return to their full daily life. An injury can be a good opportunity to change eating habits.
Broccoli, spinach, salads and fruits can be snacks that will replace carbohydrates such as bread and potatoes. It is always useful to consult a nutritionist for more complete information and to determine the quantity and proportion of foods.
Morochliadis Stefanos
Physiotherapist PT,MT,RFL, Formthotics specialist
