What to eat after an injury?
Physical injuries can be caused by minor things, such as a misstep leading to a fall, or a misstep during exercise… Injuries are a part of life and cannot always be avoided. But how can we help our bodies recover? And what role does nutrition play?
How to help our bodies recover with nutrition after an injury?
It’s reasonable to assume that after an injury, when we move less, we should eat less. However, our bodies require 15% to 50% more calories, depending on the type and severity of the injury. It’s important to pay attention to the foods we eat to maximize the benefits.
Protein = Maximum Need
Protein is key to healing injuries, so it’s important to eat more protein. Divide your protein intake evenly throughout the day to meet your needs. Approximately 20 grams of protein per meal is ideal, especially foods that contain leucine, an amino acid that builds muscle. Examples include dairy products, beef and poultry, eggs, and nuts.
Calcium is particularly important. We get it from dairy products and cheese. Calcium contributes to healthy bones and also aids in other bodily processes related to wound healing. Vitamin C is a crucial nutrient. Because they help boost collagen production, fruits and vegetables are essential in your daily diet while you’re dealing with an injury. Try to include them in every meal, including every snack.
Finally, avoid alcoholic beverages, as they slow healing and burden the body.
Are there any foods that help relieve pain?
Thankfully, yes. Let’s explain…
Sour cherry juice can help, as it contains anthocyanins, a powerful antioxidant that fights inflammation that causes pain. Berries contain polyphenols, phytochemicals that can combat muscle soreness. Similar to beetroot and pomegranate juice, ginger, saffron, and turmeric are excellent spices for our diet and contain anti-inflammatory and pain-relieving compounds. Ginger is also great for making tea. Furthermore, reducing sugar intake can significantly reduce inflammation.
Finally, fish like salmon, tuna, and sardines contain omega-3 fatty acids, which have powerful anti-inflammatory properties. Omega-3s are also found in plant-based foods like chia seeds, hemp seeds, and flaxseeds. Don’t forget that you also need additional nutrients to support your immune system and maintain good gut health. Foods rich in zinc, a trace element that we don’t often talk about but plays an important role in our health, are also important. They help support our immune system. Found in beans, chickpeas, and beef, the probiotics found in yogurt can help support our gut.
Great recovery!
Written by: Diakos Thodoris
Editor – Journalist
Source: iatronet.gr
