Key Nutrients for Faster Recovery From an Injury

Injuries are an inevitable part of sport participation. Following an injury, an inflammatory response is initiated. This inflammation may last for a few hours up to several days depending on the type and severity of the injury. Managing inflammation is important for optimal recovery from an injury and can be achieved through nutrition. Poor nutrition will impair and prolong recovery, while proper nutrition can help with inflammation management, immune and anabolic support to accelerate the recovery process. Below are some key nutrients to focus on when recovering from an injury. 

Macronutrients

Calories: Energy needs increase during injury repair. Most injured athletes will choose to decrease energy intake to avoid increased body fat and weight. If restriction of energy intake is too severe, recovery will be prolonged and interfere with the healing process. It is important to consume enough calories and balance of macronutrients for optimal healing and recovery and to maintain lean body mass and weight. It is recommended to eat every 3-4 hours.

Protein: Protein is key for muscle tissue repair and remodeling. Rehabbing an injury requires 1.6-2.5 grams per kg of body weight of protein with an emphasize on eating leucine-rich foods (3 grams per meal), which include dairy and meat proteins. Consuming 20-25 grams of casein (slow-digesting dairy protein) prior to bed supplies amino acids that can be used to build muscle while sleeping and may help speed the recovery process. 

Fat: Essential for healing, recovery and decreasing inflammation. A diet high in monounsaturated fats and omega-3 fatty acids will reduce inflammation helping with injury healing and collagen deposition.

• Omega-3 fatty acids (type of polyunsaturated fat) include salmon, tuna, mackerel, fish oil, walnuts, seeds, flaxseeds, chia seeds, flaxseed oil. Recommendation: 1-3 grams per day 

• Monounsaturated fats include olive, canola and peanut oils, nuts, nut butters (peanut butter), avocado

Carbohydrate: Typically needs are lower during an injury; whole grains, fruits and starchy vegetables provide many nutrients that fuel and support rehabilitation and healing.

Micronutrients

Vitamin A: Promotes growth and development, reduces early inflammation after an injury, helps reverse post-injury immune system suppression, assists in collagen formation. Sources: sweet potatoes, carrots, spinach, cantaloupe

Vitamin C: Antioxidant that plays a role in collagen production, wound healing, tissue repair and immune function. Sources: citrus fruits, red and green peppers, green leafy vegetables 

Vitamin D: Promotes calcium absorption and important for bone health and formation during healing from bone fractures. Sources: sun exposure, oily fish (i.e., salmon), dairy products, fortified foods

Calcium: Supports skeletal structure and function and important for optimal bone formation during healing from bone fractures. Sources: dairy, fortified orange juice, broccoli, kale

Magnesium: needed for protein synthesis, improves absorption and metabolism of calcium and vitamin D, and improves circulation. Sources: almonds, cashews, peanuts, sesame and sunflower seeds, bananas

Copper: Assists in the formation of red blood cells, works with vitamin C to form elastin and to strengthen connective tissue, plays a role in immune function and bone health. Sources: sesame and sunflower seeds, cashews, shiitake mushrooms, potatoes, tofu

Zinc: Helps immune function, required for over 300 enzymes in the body and plays a role in DNA synthesis, cell division, and protein synthesis; all of these enzymes are necessary for tissue regeneration and repair. Sources: lean beef, crab, chicken, fortified breakfast cereal 

Additional Nutrition Interventions that may Affect Injury Recovery                            

Flavonoids: Can help manage inflammation through antioxidant properties. Sources: cocoa, tea, fruits, vegetables, legumes

Turmeric: (active ingredient = curcumin) Used to help reduce inflammation 

Bromelain: A Proteolytic enzyme found in pineapple that is most effective for injuries that results in fibrin clot formation, in which it helps improve blood circulation and reduce inflammation

Collagen: Primary structural protein in connective tissues (bones, tendon, ligament, cartilage) that may support collagen synthesis and accelerate return to play. Sources: gelatin derived from animal products. Collagen + Vitamin C may promote greater collagen production