Fueling Recovery: Nutrition Tips and Strategies to Speed up Injury Rehabilitation
Did you know what the economic impact of injury is ?
In the USA over 9 billion is spent on people aged between 17 and 44 a year on injury and rehabilitation
Injuries also have a significant mental and physical burden with athletes often missing over a week of training and/or work
the initial response to injury is the inflammatory response which is essential to initiate optimal healing
PROTEIN NEEDS
Injury-induced stress elevates protein needs by about 80% above baseline. For active individuals, a range of 1.4 to 2.0 g/kg/d of protein is recommended to maintain a neutral nitrogen protein balance
Thus, during rehabilitation, protein intakes of at least 1.6 g/kg/d and closer to 2.0 to 3.0 g/kg/d are recommended, with an emphasis on consuming about 3 grams of leucine per serving
A single 30-g dose of protein was optimal for maximising protein synthesis in healthy individuals.
COMPLEX CARBOHYDRATES
Carbohydrates are a key source of energy during rehabilitation. Their contribution to recovery is expansive, including roles in immunology, hormonal factors, and enzymatic processes
No more than 60% of total calories should be from carbohydrates; greater consumption could lead to hyperglycemia, thereby hindering healing and immune function
ESSENTIAL FATTY ACIDS
Fat is a critical source of energy for healing wounds and increasing cell proliferation. Polyunsaturated and monounsaturated fatty acids are used for cell membrane production, whereas saturated fatty acids are often used for fuel.
Approximately 20% to 25% of calories should be from fat: 0.8 to 2 g/kg/d (due to the caloric density
CREATINE
Creatine is an organic compound that is synthesized in small amounts in the body from the amino acids arginine, methionine, and glycine. Creatine can also be obtained exogenously from foods that are high in protein, such as fish and beef
Creatine is the most effective ergogenic aids available for improving intense exercise performance and enhancing LBM when combined with exercise.
OMEGA 3 Fatty Acids
In addition to anti-inflammatory effects, ω-3 fatty acids have demonstrated benefits in immobilized patients by increasing muscle protein synthesis and mitigating muscle loss
VITAMIN D
Vitamin D is typically recognized for its importance in calcium and bone regulation, but it also plays a role in innate and acquired immune regulation as well as skeletal muscle function, thereby having potential implications for improving recovery.
Vitamin D deficiency is defined as having <75 nmol/L of circulating 25-hydroxyvitamin D (25[OH]D) or <30 nmol/L of vitamin D
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Reference
J Athl Train. 2020 Sep; 55(9): 918–930. Published online 2020 Sep 19. doi: 10.4085/1062-6050-550-19 PMCID: PMC7534941 PMID: 32991705
Nutritional Considerations and Strategies to Facilitate Injury Recovery and Rehabilitation
Abbie E. Smith-Ryan, PhD, CSCS*D,*†‡ Katie R. Hirsch, MA,*† Hannah E. Saylor, MS, RD,*†Lacey M. Gould, BS,* and Malia N. M. Blue, MA†