While the pain that comes from sports injuries can vary in intensity, chances are you’re eager to recover quickly. Seeing a qualified orthopedic professional is the easiest way to do this. Not only will they diagnose your sports injury and begin treatment, but they will also help you learn about the proper stretches and exercises. If necessary, the orthopedist will also educate you about potential surgeries. While making these considerations is essential, it’s also essential to maintain a proper diet. Having the right nutrition while recovering from a sports injury can minimize your recovery time, and help you reach your goal sooner than expected.
Foods that Contain Plenty of Protein
Protein is responsible for bulking up the muscle tissue in your body. When you suffer a sports injury and cannot maneuver a specific body part, this body part inevitably loses mass. Eating the recommended amount of protein can lower the potential for a substantial loss in muscle mass.
So, focusing on taking in the proper amount of chicken (with the occasional helping of beef) is crucial. Fish can also be a significant source of healthy protein. And, non-meats like beans, tofu, and nuts can be a regular part of your diet. Protein intake is especially important when you begin to retrain your body, as it can improve muscle development. An orthopedist familiar with your recovery plan can provide specific advice about recommended protein intake.
Fruits and Vegetables With Vitamin C
One of the main goals of recovering from a sports injury is to reduce inflammation. This is important for improving the range of motion and returning the body part to the previous state. Vitamin C can help you to accomplish that.
Vitamin C has anti-inflammatory properties, which can decrease (or prevent) inflammation. The collagen that vitamin C produces also improves the body’s ability to maintain bone, muscle, and tendons.
The prominent place to start is with citrus fruits, like oranges and grapefruits. Bell peppers, spinach, broccoli, tomatoes, and kiwi also carry plenty of vitamin C.
Omega-3 Fatty Acids
Sports injuries like a sprained ankle can cause lots of inflammation in the affected area. Foods with Omega-3 fatty acids can help control this inflammation.
If you’re looking to begin incorporating omega-3 fatty acids into your diet, healthy snack foods like walnuts and chia seeds are the best places to start. Fish, which also provide protein, also contain plenty of Omega-3 fatty acids. However, ingesting too many Omega 3 fatty acids could also have the opposite effect. So, rather than taking vitamin or powder supplements, be sure to eat real foods that contain these nutrients.
Omega-6 fats, which are often found in oils, also lower inflammation. Canola oil, sunflower oil, corn oil, and other similar products are great to cook and can provide. Coconut oil is also a common way for people with arthritis to decrease inflammation. Consult with a dietician or qualified orthopedist for more information about Omega 3 fatty acids in your diet.
Like protein, zinc is crucial in helping your body to heal wounded tissue. And, according to experts, failing to take in enough zinc can delay the healing process. Common examples of zinc-rich foods include meat, fish, shellfish, and whole grains. Nuts are also a great choice.
However, be sure to stay away from zinc supplements. While they are one of the best ways to introduce large amounts of zinc, this can also cause a copper deficiency. If you’re curious about how to strike this balance, contact an orthopedist.
Calcium plays a vital role in helping broken bones to heal. However, it’s also crucial for maintaining the brain to signal nerves and contract muscles properly. Some examples of calcium-heavy foods include broccoli, almonds, okra, and of course, dairy products.
While few foods contain naturally occurring vitamin D, it can also be helpful for your recovery. Vitamin D enhances the body’s ability to absorb and utilize calcium for healing, in addition to helping on its own. Vitamin D is one of the best natural pain management remedies. And, these nutrients are also helpful in preventing sports injuries in children.
Foods Rich in Fiber
To recover from most injuries, the orthopedist generally recommends immobilizing the body part. This prevents additional inflammation. In the process, however, it could lead to extra body fat– if you’re not careful. That’s why consuming foods that contain plenty of fiber is essential.
Fiber-heavy foods will help you to feel full earlier on and prevent you from overeating. This will help you to control your diet naturally. And, fiber-heavy foods tend to carry plenty of other nutrients as well. So, be sure to include a serving of broccoli or spinach with your dinner. Rather than eating potato chips as a snack, opt for fruit instead. While it is essential to control your body weight and food intake, it’s also crucial not to undereat. Ask an orthopedist for more precise instructions about diet and proper portions.