The role of nutrition in sports injuries and regeneration

Unfortunately, injuries are often a part of sports. Muscle mass, strength and function are quickly lost when injuries result in reduced movement, which can also lead to unwanted weight gain.

While physical therapy and rest play an important role, proper nutrition can also help speed recovery from an injury.

A well-balanced anti-inflammatory diet that includes appropriate supplements is a good start.

Some nutritional guidelines to help with healing and regeneration

Proteins, especially those high in leucine, are critical to reducing the loss of muscle mass and strength, as well as helping to heal and repair muscle tissue and bone. The Recommended Dietary Intake (RDI) for protein is 0.8-1g/kg per day, but this increases with exercise and rehabilitation needs. The recommendation for active exercise is generally 1.2-2g/kg body weight per day, while 2-2.5g/kg may be required during rehabilitation and recovery depending on the level of injury and when resuming exercise. Food sources include whey protein, lean meat, white fish or salmon, tuna or sardines, tofu or eggs, dairy products, seeds and nuts, legumes. Spread your intake over the day.

Carbohydrates provide energy and fuel to aid in protein consumption, healing, and repair. Simultaneous intake of carbohydrates and protein can inhibit muscle breakdown and atrophy. Daily amounts vary by activity, with athletes generally needing 3.0 to 4.5 g/kg of body weight per day. Make sure you eat good carbohydrates like whole grains, vegetables and fruits.

Good fats help reduce inflammation that can slow recovery and can help with cell membrane production, support the immune system and prevent fatigue. You need good fats to absorb some key antioxidants and nutrients. Studies have shown that 0.8-2g/k daily of good fats can be beneficial during recovery. Sources include salmon and tuna, seeds and nuts such as chia, sesame, flaxseed (flax) and their oils, and avocado, olive and coconut oils.

Fiber helps with regular bowel function and gut health, helps flush out toxins and limit weight gain. Inactivity can also cause constipation. Examples include whole grains, vegetables, fruits, and legumes.

Anti-inflammatory foods provide antioxidants, immune support, fiber, vitamins and minerals. Combine fruits, vegetables and spices in juices and smoothies, such as carrot, apple, celery, spinach, pineapple, papaya, lemon, horseradish, ginger, cinnamon, turmeric.

Natural nitrates (NOT the synthetic nitrates and nitrites in canned meats) are converted in the body to nitric oxide, which acts as a vasodilator that opens blood vessels and allows more blood and oxygen to the muscles. Sources include green leafy vegetables (spinach, lettuce), beetroot, chocolate, celery, garlic, onions, Chinese cabbage and fruits such as apples, bananas, pears, kiwis and oranges.

What to reduce or what to avoid?

Saturated and trans fats, especially from fatty, processed meats, deli meats, fried foods, snacks and junk food.

Sugary and processed foods such as cakes, sweets, pastries, cookies and sugary breakfast cereals are low in fiber as they raise glucose levels and trigger inflammation.

Alcohol, which can hinder healing and increase muscle loss, is best avoided.

What about nutritional supplements?

There are many choices on the market and some supplements are really effective. Crown Sport Nutrition has developed Recovery drink, which is a nutritional supplement powder with a mixture of two types of carbohydrates and hydrolyzed whey isolate as a protein source. The amino acids leucine and glutamine are also added. Taking the product after exercise:

• • ensures maximum regeneration,
• • increases iron and ferritin,
• • increases muscle mass and strength,
• • improves the immune system,
• • helps restore muscle function and reduces muscle pain.

Other supplements that can help with faster regeneration:

HMB is a natural metabolite of the essential amino acid leucine and helps stimulate protein synthesis and muscle and tissue repair.

BCAAs are important for muscle building and repair, especially leucine - an anabolic helper that stimulates protein synthesis in muscles.

Protein powders can sometimes produce a stronger anabolic effect than dietary protein. Some researchers believe that whey protein isolate is more effective than plant protein for muscle synthesis.

Creatine monohydrate can be obtained from high protein foods such as beef and fish and improves exercise performance and lean body mass (combined with exercise).

Collagen is the primary structural protein of connective tissue and makes up about 30% of all body protein. It is important for flexible joints, stable bones, healthy muscles, strong ligaments and tendons.

Omega 3 fatty acids – have an anti-inflammatory effect, as inflammation increases fatigue.

Summarized by: Pamela Nelson is a Clinical Nutritionist, Naturopath and Herbalist at Health Space Clinic in Lane Cove

You can buy all Crown products for regeneration in web shop VITALGO, for 30% discount use code VITALGO30. Discounts are not cumulative.