{"id":5627,"date":"2022-10-30T16:19:18","date_gmt":"2022-10-30T16:19:18","guid":{"rendered":"https:\/\/bioanadrasisnew.synergic.systems\/6-essential-foods-to-boost-sports-injury-recovery\/"},"modified":"2022-10-30T16:19:18","modified_gmt":"2022-10-30T16:19:18","slug":"6-essential-foods-to-boost-sports-injury-recovery","status":"publish","type":"post","link":"https:\/\/bioanadrasis.com\/en\/6-essential-foods-to-boost-sports-injury-recovery\/","title":{"rendered":"6 essential foods to boost sports injury recovery"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_73 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u03a0\u03af\u03bd\u03b1\u03ba\u03b1\u03c2 \u03a0\u03b5\u03c1\u03b9\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #2a6496;color:#2a6496\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #2a6496;color:#2a6496\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/bioanadrasis.com\/en\/6-essential-foods-to-boost-sports-injury-recovery\/#1_Foods_with_a_high_protein_content\" title=\"1. Foods with a high protein content\">1. Foods with a high protein content<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/bioanadrasis.com\/en\/6-essential-foods-to-boost-sports-injury-recovery\/#2_Fruits_and_vegetables_rich_in_vitamin_C\" title=\"2. Fruits and vegetables rich in vitamin C\">2. Fruits and vegetables rich in vitamin C<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/bioanadrasis.com\/en\/6-essential-foods-to-boost-sports-injury-recovery\/#3Omega-3_Fatty_Acids\" title=\"3.Omega-3 Fatty Acids\">3.Omega-3 Fatty Acids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/bioanadrasis.com\/en\/6-essential-foods-to-boost-sports-injury-recovery\/#4_Foods_rich_in_zinc\" title=\"4. Foods rich in zinc\">4. Foods rich in zinc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/bioanadrasis.com\/en\/6-essential-foods-to-boost-sports-injury-recovery\/#5_Vitamin_D_and_calcium\" title=\"5. Vitamin D and calcium\">5. Vitamin D and calcium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/bioanadrasis.com\/en\/6-essential-foods-to-boost-sports-injury-recovery\/#6_Foods_rich_in_fiber\" title=\"6. Foods rich in fiber\">6. Foods rich in fiber<\/a><\/li><\/ul><\/nav><\/div>\n<p>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.  <\/p>\n<p><strong>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.<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Foods_with_a_high_protein_content\"><\/span>1. Foods with a high protein content<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.   <\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\" wp-image-2311 aligncenter\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/08\/What-are-proteins.png\" alt=\"protein\" width=\"674\" height=\"379\"><\/p>\n<p>The early mobilization promoted by modern physical therapy, along with a diet rich in protein, can prevent this loss of muscle mass.<\/p>\n<p>Sources of protein are white meat (chicken, fish), red meat, fish, but let&#8217;s not forget that there are also healthier sources of protein such as beans and nuts.<\/p>\n<p>Increased protein intake is particularly important during the return to activity phase and even more so during the strengthening phase.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Fruits_and_vegetables_rich_in_vitamin_C\"><\/span>2. Fruits and vegetables rich in vitamin C<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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  <\/p>\n<p>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. <\/p>\n<p><img decoding=\"async\" class=\" wp-image-2310 aligncenter\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/08\/1800x1200_foods_with_vitamin_c_besides_oranges_slideshow.jpg\" alt=\"vitamon c\" width=\"602\" height=\"401\"><\/p>\n<p>The well-known sources of vitamin C are citrus fruits \u2013 oranges, lemons, etc. But don&#8217;t forget about some even more powerful sources like peppers, spinach, broccoli or kiwi and berries. <\/p>\n<p>Tip: Avoid vitamin C supplements as more and more research shows that they are not absorbed and are simply excreted in the urine.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3Omega-3_Fatty_Acids\"><\/span>3.Omega-3 Fatty Acids<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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. <\/p>\n<p><img decoding=\"async\" class=\" wp-image-2309 aligncenter\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/08\/ta-omega-3-lipara-oksea-sto-mikroskopio-leitourgies-kai-ofeli-gia-tin-ygeia_15821_XL.jpg\" alt=\"omega 3\" width=\"668\" height=\"334\"><\/p>\n<p>The&nbsp;<strong>Omega-3s<\/strong> &nbsp;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.<\/p>\n<p>Of course, you should not overdo it with omega-3s as you may have the opposite results.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Foods_rich_in_zinc\"><\/span>4. Foods rich in zinc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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. <\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-2308 aligncenter\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/08\/228262large.jpg\" alt=\"zinc\" width=\"663\" height=\"343\"><\/p>\n<p>The best-known sources of zinc are meat, fish, and whole grains. Walnuts will also give you a healthy dose of zinc. <\/p>\n<p>Here too, we recommend a balanced diet and not taking supplements with large amounts of zinc.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Vitamin_D_and_calcium\"><\/span>5. Vitamin D and calcium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.  <\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-2313 aligncenter\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/08\/%CE%92%CE%B9%CF%84%CE%B1%CE%BC%CE%AF%CE%BD%CE%B7-D-%CE%A4%CF%81%CE%BF%CF%86%CE%AD%CF%82.jpg\" alt=\"\" width=\"419\" height=\"301\"><\/p>\n<p>Some examples of foods with calcium content are broccoli, almonds, and dairy products.<\/p>\n<p>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.  <\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Foods_rich_in_fiber\"><\/span>6. Foods rich in fiber<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.  <\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-2307 aligncenter\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/08\/%CF%86%CF%85%CF%84%CE%B9%CE%BA%CE%AD%CF%82-%CE%AF%CE%BD%CE%B5%CF%82-1.jpg\" alt=\"fruits\" width=\"531\" height=\"367\"><\/p>\n<p>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.  <\/p>\n<p>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. <\/p>\n<p><strong>Morochliadis Stefanos<\/strong><\/p>\n<p>Physiotherapist PT,MT,RFL, Formthotics specialist<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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, [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":5187,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[45,46],"tags":[],"class_list":["post-5627","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculoskeletal","category-various-scientific"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 essential foods to boost sports injury recovery - Bioanadrasis<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bioanadrasis.com\/en\/6-essential-foods-to-boost-sports-injury-recovery\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 essential foods to boost sports injury recovery - Bioanadrasis\" \/>\n<meta property=\"og:description\" content=\"Although sports injuries vary significantly in type or severity, they have one thing in common: sufferers want the fastest possible recovery! 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