We constantly share valuable information about proper nutrition habits to facilitate training and an overall healthy lifestyle. I don't recall ever sharing info in regards to nutrition strategies that aid in recovering from an injury.
If you incorporate these strategies when you experience an injury, you'll fight inflammation, enhance immune system function, improve connective tissue repair, and increase protein synthesis.
If you've ever experienced an injury that sidelined you, or perhaps inhibited your training I highly recommend following these guidelines:
1. Eat multiple meals more often- every 2-3 hours
2. Increase your caloric intake- an extra 300-500 calories per day bc healing from injury requires more energy than your body normally has to expend.
3. Increase your protein- Protein is a critical nutrient for recovery and repair of muscle tissue (I'm pretty sure we've beat that topic down a thousand times).
4. Watch your fats- olive oil, fish oils, and oils found in nuts and seeds help decrease inflammation (monounsaturated fats are what you're looking for).
5. Take your vitamins- Particularly A, C and D.
6. Take your minerals- ZMA's (zinc & magnesium) and be sure to get your daily dose of calcium and iron to support bone strength.
7. Eat your superfoods- Blueberries, green tea, pineapple, and garlic have antioxidant properties.
8. Know your amino acids- Glutamine and arginine that is. Those two help with tissue repair and metabolism.
*This information was taken directly out of an amazing book by Martin Rooney called "Train To Win". It is up to you to investigate further if you encounter an injury that requires such a protocol.*
I found the chapter on this topic to be extremely helpful. This is my first time coming across this type of information in my career, which is why I'm so eager to get it out to you!
Since I have multiple sports injuries I already implemented some of these strategies along with other techniques such as more sleep, shorter workouts with lower volume, training in submaximal ranges, icing and heating the injured area, and soft tissue/foam rolling. Truthfully, my injuries are improving, my energy levels are higher and I'm recovering from workouts much better.
Hopefully all of you remain injury free, but if you never know...
Dominate Another Day.