#NationalNutritionMonth: The Role of Nutrition in Injury Recovery
Disclaimer: The writers and publishers of www.mangiarellirehabilitation.com are not nutritionists or registered dietitians. All nutrition information presented and written within www.mangiarellirehabilitation.com is intended for informational purposes only. Each individual’s dietary needs and restrictions are unique to the individual. You are ultimately responsible for all decisions pertaining to your health. Nutritional information in this blog post cites reputable research and experts in the field of nutrition.
March is #NationalNutritionMonth, a month to focus on building a balanced, nutrient-dense diet personalized to your specific needs, tastes, and health goals. As physical therapists working with patients as they recover from surgery and injury, we recognize that nutrition can play an important role in your recovery. Adequate nutrition during recovery from an injury can help to control inflammation, provide the necessary nutrients to rebuild and restore injured tissue, decrease the risk of muscle atrophy, and preserve muscle strength.
Stages of Recovery After Injury
When an athlete experiences an injury, a three-step recovery process occurs in the damaged tissue. The first stage is the inflammation stage in which the injured area is generally immobilized (limited movement). This stage is characterized by pain, swelling, and redness. Inflammation is the natural response of the body to heal and protect itself and is critical to trigger the repair process. However, we do want to control the amount of inflammation around the damaged tissue, which can be done through nutrition and pain-reducing modalities such as icing the affected area. It is during this stage that muscle atrophy can occur as the athlete is no longer activating and using the muscles during sports training and physical activity.
The second stage in the recovery of the injured area is the proliferation stage, in which the damaged tissues are removed, and new blood supply and temporary connective tissues are built. The last stage is the remodeling stage, in which the body builds stronger permanent tissues that replace the temporary tissue for complete healing. At each stage of the recovery process, nutrition can aid in preventing loss of muscle and providing the proper nutrients to rebuild and restore the injured tissue in combination with a customized physical therapy and therapeutic exercise program.
The Role of Nutrition in Injury Recovery
Adequate nutrition during recovery from an injury can help to control inflammation, provide the necessary nutrients to rebuild and restore injured tissue, decrease the risk of muscle atrophy, and preserve muscle strength. As an athlete, it is important to maintain sufficient energy intake because your metabolic rate actually increases 15 to 20% after an injury or surgery as the body prepares to repair the injured tissues. Under-eating can slow your recovery and contribute to loss of muscle as the body doesn’t have sufficient energy from food intake to repair the tissues.
Nutrition experts recommend athletes eat a balanced, whole-food, antioxidant-rich diet of lean protein, fruits and vegetables, healthy fats, and unprocessed foods to promote overall optimal health. During the recovery stages after an injury, there are recommendations to increase the intake of particular foods to supply the necessary nutrients, vitamins, and minerals for tissue repair and to preserve muscle mass.
Role of Protein: Protein helps build and repair muscle, so it is essential to consume a sufficient amount of quality lean protein throughout the recovery process to decrease the loss of muscle mass and stimulate muscle protein synthesis.
Eat lean, grass-fed proteins, particularly leucine-rich meat, such as chicken breast, lean beef, tuna, salmon, eggs, and nuts.
Role of Carbohydrates: The availability of carbohydrates influences the synthesis and building of protein, which in turn builds and repairs muscle. Eating a balance of carbohydrates with protein is key to support recovery and facilitate protein building in the body.
Eat smart carbohydrates, such as fruits, starchy vegetables (corn, peas, potatoes, yams), and whole grains (brown rice, quinoa).
Role of Healthy Fats: Fats are important structural building blocks in the body. Eating anti-inflammatory, omega-3-rich fats can help reduce inflammation in the body and support the recovery process. Limit inflammatory omega-6 fats that are found in deli meats, palm oil, and processed foods.
Eat avocados, extra virgin olive oil, walnuts, almonds, cashews, nut butter, and oily fish like salmon or sardines.
Role of Fiber: Eating fiber-rich foods not only helps to prevent constipation resulting from medications associated with injury and surgery, but also supports your overall gut health and hormone regulation.
Eat oatmeal, lentils, legumes, and vegetables like leafy greens and broccoli.
Role of Essential Vitamins & Minerals: Certain vitamins and minerals contribute to wound healing, tissue repair, immune function, and optimal cell function. These include Vitamins C, A, and D and zinc that can be found in fruits and vegetables.
Vitamin C-rich foods: citrus fruits, strawberries, broccoli, bell peppers
Vitamin A-rich (and beta-carotene-rich) foods: sweet potatoes, carrots, kale, squash, romaine lettuce, red peppers, mangos, kale, green leafy vegetables
Vitamin-D rich foods: dairy, egg yolks, fatty fish (tuna, salmon), crimini mushrooms
Zinc-rich foods: beef, almonds, flax and pumpkin seeds, seafood (oysters, crab)
Role of Hydration: Proper hydration is essential to ensure the delivery of nutrients to the tissues as they recover and supports the function of joints and soft tissues.
Proper nutrition can support your body’s process of recovery and tissue repair throughout the rehabilitation process. Sufficient nutrition during recovery helps control inflammation, provides the necessary nutrients to rebuild and restore injured tissue, decreases the risk of muscle atrophy, and helps preserve muscle strength.
