Proper Nutrition for Injury Recovery
Yes injuries happen. Recovery is important and the proper nutrition can help speed up the healing process.
There are three stages in the recovery process whether its from surgery or an injury.
1st stage is inflammation. Pain, swelling, redness and heat. This draws healing chemicals to the injured area. Inflammation is critical since it triggers the repair process but you do not want too much. In this stage you want to get more anti- inflammatory fats such as olive oil, avocados, fish, mixed nuts and seeds. You want to steer away from processed foods, vegetable oils and foods with trans fats. Some herbs and spices that help in this stage are garlic, bromelain from pineapple, cocoa, tea and berries,
2nd stage is Proliferation. Here damaged tissues are removed, new blood supply and temporary tissue is built.
3rd stage is Remodeling. Here stronger and permanent tissue replaces the temporary tissue.
Nutrition for the second and third stages focuses on energy intake. Here your metabolism will increase 15- 50 % from when you where sedentary. So you will need a more balanced plan. Adequate protein from minimally processed meats, eggs, protein supplements etc. Balanced dietary fat. Around 1/3 from saturated, 1/3 from monounsaturated, and 1/3 polyunsaturated. You will need a diverse mix of fruits and veggies. Make it colorful! Lastly eat enough carbs! You will need fewer than when you are at 100% and training but enough to support your recovery. Keeping your choices as clean as possible is best. Minimally processed like whole oats, whole grin rice, whole grain breads and quinoa.
Some useful supplements for these stages are Vitamin A, Vitamin C, Copper and Zinc.
Use these practices to speed up your recovery and get you back into action FASTER!