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Injury rehabilitation and nutrition

Injury rehabilitation and nutrition

User Rehabipitation Sign in to save Injufy and organize your Injuryy content. But it is still a factor Nutritious energy supplement considering. Injury rehabilitation and nutrition Healthy Diet Having an overall healthy diet makes sense during injury recovery. Excess refined sugars should also be avoided to prevent unwanted weight gain but it may also increase inflammation and counteract anti-inflammatory effects of fish oils. Dosage: g fish oil per day, if choosing to take it.

Injury rehabilitation and nutrition -

This is a simplified protocol. If you want more details, check out our post on the topic. There are proposed mechanisms for how omega-3s can help due to enhancing anabolic sensitivity to amino acids as well as help from an anti-inflammatory perspective.

There is minimal research looking at fish oil and immobilisation. The research we do have is surprisingly promising.

An example of this involved lower limb immobilisation for 2 weeks. The fish oil group maintained significantly more muscle than the placebo group. Although the research looks promising, I would keep an open mind on this topic. I would not be surprised if more research came out showing it does not matter.

I also heard the main author of that study on a podcast say an interesting line. A nuanced approach could involve taking fish oil leading up to and post-surgery if you have a serious injury and a surgery date planned though.

Collagen and gelatin supplementation have emerging research indicating they can help with recovery from musculoskeletal injuries. The mechanism that I propose involves the collagen peptides breaking down into amino acids, as mentioned.

But either way, collagen protein has a very different amino acid profile to other protein sources. It is a lot higher in proline, glycine, lysine and arginine than most other protein sources. We have evidence that these amino acids peak in the blood ~ minutes after consumption.

Theoretically, we can target the injured area by getting blood flow to the area with training. Even without that, some of the research looks promising anyway. There is also evidence of an increase in collagen synthesis in the body following supplementation and a targeted exercise protocol too.

In terms of the evidence, while the evidence is mixed, all the research fitting the following criteria has shown positive outcomes:. There also is not a lot of quality research on the topic. At the moment, my interpretation of the research is that it helps. But I am watching the space closely to see if anything comes along to change my mind.

One of the most promising studies, in particular, involved a patellar tendinopathy case study. The MRI footage showed complete healing of the patellar tendon, which is exceptionally rare.

Often with tendinopathy that severe, MRI footage still shows a damaged area long after the pain has gone. Dosage and How to Take: g of collagen or gelatin, minutes prior to training. If you have not consumed any vitamin C for the day, it makes sense to add that too.

Vitamin C is required for collagen synthesis. At a population level, supplementing those things, without further context e. dietary intake and blood levels leads to increased bone mineral density.

Supplementing with calcium and vitamin D has evidence of improving fracture recovery. It is not a large benefit, but it is worth being aware of. Adding some nuance, those who have low calcium intakes or low blood vitamin D levels would benefit significantly more from this.

A study identified that 3 months post ACL surgery, low vitamin D status was linked with lower levels of strength in comparison to those with higher vitamin D. Vitamin D can also be relevant from an inflammation standpoint.

Obviously, you could aim for a food-first approach. This would involve getting ~mg of calcium per day through food and minutes of sunlight per day. Some people might need a bit more sun than that if they have darker skin. From a supplemental perspective, if taking both, a supplement containing around mg calcium and IU vitamin D is often the gold standard.

Since calcium absorption is a bit limited in a single sitting, it is even more beneficial to split the dosage and have at both morning and night.

If just supplementing vitamin D, IU is the most commonly recommended dosage. But if you have low blood levels, you could go a bit higher than that and address it quicker. I sometimes recommend as high as 10,IU per day for short periods of time, for those who are deficient.

We know that other nutrients like magnesium, antioxidants, vitamin K and zinc all play a role in injury recovery.

But they are not things I personally would overly focus on individually. Having an overall good quality diet will help you get enough of them though. Nutrition can play a role in injury recovery. Nailing your nutrition could shave some time off the recovery process and improve the odds of an effective recovery.

A lot of rehab protocols involve increases in muscle size and strength in certain areas. Imagine trying to do that with a low protein intake and on low calories. Or alternatively, if consuming excess calories, it can make returning to sport at the same level lot harder.

Aidan is a Brisbane based dietitian who prides himself on staying up-to-date with evidence-based approaches to dietetic intervention. He has long been interested in all things nutrition, particularly the effects of different dietary approaches on body composition and sports performance.

Due to this passion, he has built up an extensive knowledge base and experience in multiple areas of nutrition and is able to help clients with a variety of conditions. By having such a thorough understanding of optimal nutrition for different situations he is able to develop detailed meal plans and guidance for clients that can contribute to improving the clients overall quality of life and performance.

He offers services both in-person and online. Calories This section will likely be the largest section in this post, so it will be split into sub-headings. Avoid the Temptation to Cut Calories Dramatically The first temptation a lot of athletes have when they get injured is to cut calories significantly.

Fuel the Rehab Process Another aspect to consider is that you will likely be undertaking a rehab protocol that involves you aiming to get stronger and build muscle in certain areas. Challenges With Managing Calorie Intake There are a few challenges with managing your calorie intake while injured.

This is another reason why people have a temptation to dramatically cut calories. Protein Protein helps with many aspects of injury recovery It can help reduce the amount of muscle lost in the early stages.

It can help speed up the increase in muscle and strength which can be beneficial in a rehab process. It can help with managing appetite if that is an issue, and you are struggling with accidentally overconsuming calories. Immobilisation vs Non-Immobilisation When an athlete who trains hard takes a break from training, it typically takes ~3 weeks before muscle loss is measurable.

One of these steps is high protein intake. This is quite a high intake. From another perspective though, I view this as a huge opportunity. Practical Challenges with Protein Intake While Injured There are two main challenges that can occur with trying to achieve that target.

What if your appetite has declined due to being less active? If you have a smaller calorie budget due to being less active, it is hard to get towards the upper end of the target without overshooting your calorie needs.

Creatine Creatine helps with building muscle and strength. Best case scenario, it helps. Worst case scenario it does not really do much. Dosage: g fish oil per day, if choosing to take it.

Collagen or Gelatin Supplementation Collagen and gelatin supplementation have emerging research indicating they can help with recovery from musculoskeletal injuries.

Some common criticisms of collagen supplements are: The collagen peptides break down into amino acids. How is this different to consuming more protein in general?

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Bonekey Reports, 4 , Sale is with Musculoskeletal Physiology Research Group, Sport, Health and Performance Enhancement Research Centre, School of Science and Technology, Nottingham Trent University, Nottingham, United Kingdom. Baar is with the Dept.

of Neurobiology, Physiology, and Behavior, University of California, Davis, CA; and Dept. of Physiology and Membrane Biology, University of California, Davis, CA. User Account Sign in to save searches and organize your favorite content.

Not registered? Sign up My Content 0 Recently viewed 0 Save Entry. Recently viewed 0 Save Search. Human Kinetics. Previous Article Next Article. Nutrition for the Prevention and Treatment of Injuries in Track and Field Athletes. in International Journal of Sport Nutrition and Exercise Metabolism.

Graeme L. Close Graeme L. Close Liverpool John Moores University Search for other papers by Graeme L. Close in Current site Google Scholar PubMed Close. Craig Sale Craig Sale Nottingham Trent University Search for other papers by Craig Sale in Current site Google Scholar PubMed Close.

Keith Baar Keith Baar University of California Search for other papers by Keith Baar in Current site Google Scholar PubMed Close.

In Print: Volume Issue 2. Page Range: — Open access. Get Citation Alerts. Download PDF. Abstract Full Text PDF Author Notes. Table 1 Nutritional Strategies Claimed to Help With Skeletal Muscle Injuries in Athletes Micronutrient Rationale for supplement Suggested dose Key research Vitamin D It is well established that many athletes are vitamin D deficient due to a lack of sunlight exposure.

Emerging evidence suggests that vitamin D deficiencies can impair muscle regeneration following damaging exercise both in vitro and in vivo.

Owens et al. Literature, however, indicates that vitamins C and E have limited ability to attenuate muscle damage or promote recovery. No need for additional supplementation. Close et al. Montmorency cherries Prunus cerasus are suggested to help improve rate of muscle function recovery after damage as well as reduce muscle soreness and inflammation, especially in athletes consuming a low polyphenol diet.

A diet rich in polyphenols fruit and vegetables may be the best strategy to augment recovery from damaging exercise rather than specific supplementation. Bell et al. Supplementation has been shown to attenuate loss of upper arm muscle mass and strength during limb immobilization, as well as increase muscle hypertrophy following lower leg immobilization.

Hespel et al. Nutrition to Prevent and Treat Bone Injuries Stress fractures are common bone injuries suffered by athletes that have a different etiology than contact fractures, which also have a frequent occurrence, particularly in contact sports.

Nutrition to Prevent and Treat Tendon and Ligament Injuries Tendinopathy is one of the most common musculoskeletal issues in high-jerk sports. Vitamin C Nutrition has been recognized as being essential for collagen synthesis and tendon health for over years. Figure 1 —Effect of serum isolated from an athlete before open bars or 1 hr after gray bars consuming 15 g of either gelatin or hydrolyzed collagen and vitamin C on both a modulus stiffness and b percent collagen.

Conclusions Although injuries are going to happen in athletes, there are several nutrition solutions that can be implemented to reduce the risk and decrease recovery time.

va25 Crossref Fischer , V. va25 va25 false. PubMed ID: Crossref Fusini , F. xd Crossref Hespel , P. xd xd false. x Crossref Langberg , H.

By Michelle Bogert, Nutritionn, DPT Paradise Valley Location. Many people think nuyrition injury recovery and Ihjury Citrus supplement for healthy skin physical therapy Child injury prevention and rehabilitation routines. The Injurg of Traditional medicine knowledge we eat while healing can impact our recovery time frame, change our mood, and fuel the body for recovery. Food should be viewed as a power source like a car needing proper fuel to run at its optimal level, and so should our bodies. Good nutrition for injury recovery is essential for achieving a speedy recovery. The first phase of recovery from Traditional medicine knowledge or untrition involves Injyry of ahd injured body part for example, nutritiion leg cast or an arm sling. Lack of movement will result in loss of Enhancing muscle recovery through nutrition mass. Phase 1 may last for a few days or many months, depending on how serious your injury is. Protein is needed to heal wounds, repair broken bones, build healthy blood cells, keep your immune system strong, and support muscle protein growth and strength. Focus on high-quality protein foods those that contain all of the essential amino acids. Rehabilitation progresses during the second phase of recovery. Injury rehabilitation and nutrition

Author: Mugami

5 thoughts on “Injury rehabilitation and nutrition

  1. Entschuldigen Sie, was ich jetzt in die Diskussionen nicht teilnehmen kann - es gibt keine freie Zeit. Aber ich werde befreit werden - unbedingt werde ich schreiben dass ich in dieser Frage denke.

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