How to Fuel Your Body: Nutrition Advice for Exercise-Induced Injuries
Injuries can be a massive aspect of exercising and doing sport ,whether for funsies or competitive.
When we become injured it can result in cessation or a reduction in the participation in sport and decreased physical activity.
Coming in to our clinic to get adjusted and massaged is only part of the solution, also need to think of how we can use nutrition to our advantage to help our body heal
1st stage of injury- Inflammation.
Inflammation can least for hours or days, even though inflammation is ESSENTIAL to get the body healing, EXCESS inflammation is counterproductive for healing
The GOOD NEWS is that in otherwise healthy individuals, nutritional interventions are usually not needed and the focus is going to the Dr of Chiropractic to reduce muscle tension and improving joint function
Injuries involving immobilisation and/or reduced activity
Substantial muscle loss has been reported in as little as 5 days of disuse and can start after 36 hours of inactivity.
The changes in muscle mass is determined by the rate of Muscle protein synthesis and breakdown.
This is where protein particularly will be essential.
ENERGY INTAKE
Energy expenditure may have increased by 15% and up to 50% depending on the the and severity of the injury
If you have to use crutches , the energy expenditure for ambulation is increased 2 to 3 fold
Thus, both energy and macronutrient intake must be considered very carefully. If reduced energy intake is warranted, factors promoting satiety despite a reduced energy intake, including protein dose and type, plus low energy density choices such as vegetables need to be considered . Energy balance should be the aim during reduced inactivity and/or immobilization due to injury.
Creatine supplementation
Widely used to enhance muscle gains during resistance exercise training . Furthermore, creatine supplementation has been shown to counteract disorders of muscle
During rehabilitation after immobility, creatine supplementation resulted in an increased rate of muscle growth and strength gains compared with placebo
There is a clear association of many micronutrients, such as zinc, vitamin C, vitamin A (and others), with various aspects of wound healing and recovery from injury, including muscle disuse
Sufficient calcium and vitamin D during healing from fractures is important for optimal bone formation.
If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today!
Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure.
Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions
migraine
cervicogenic headaches
cervical facet neck pain
tension headaches
cervical radiculopathy (pins and needles in the arm originating from the neck)
shoulder impingement relief
thoracic outlet syndrome
frozen shoulder
rotator cuff
chronic lumbar (Low Back) disc pain
acute Lumbar(low back) disc pain
Lumbar facet pain
sciatica and piriformis syndrome
meniscus (knee pain)
Plantar fasciitis (Foot Pain)
Shin Splints
Tennis Elbow/Golfers elbow
Carpal tunnel Syndrome
Upper Crossed Syndrome( Poor Posture)
Lower Crossed Syndrome ( Poor Posture)
Dizziness-Vertigo
Arthritis
Welcome To Chiropractic
TMJ (Jaw Pain)
Reference
Sports Medicine (Auckland, N.z.)
Sports Med. 2015; 45: 93–104. Published online 2015 Nov 9. doi: 10.1007/s40279-015-0398-4 PMCID: PMC4672013 PMID: 26553492 Nutritional Support for Exercise-Induced Injuries Kevin D. Tipton