| No one is immune to injuries—they can happen | | | | is critical to the initial healing process, but also needs |
| anywhere, and at almost any time. Due to engaging | | | | to be controlled; neglecting to control the |
| in substantial physical activity, athletes are perhaps | | | | inflammation can result in scar tissue being formed. |
| more prone to injuries than non-athletes. In | | | | The second nutritional goal is to allow optimal injury |
| “Concepts of Athletic Training” by Ronald P. | | | | healing—5 to 7 days post injury/surgery causes |
| Pfeiffer and Brent C. Magnus, it is succinctly stated | | | | skeletal muscle breakdown, resulting in hormonal and |
| that an athlete’s diet plays a critical, if not | | | | metabolic reactions, which suppress the immune |
| essential role, in performance. Hence, proper nutrition | | | | system. The third nutritional goal is to support tissue |
| is vital to tissue healing and recovery. Pfeiffer and | | | | healing. Tendons and ligaments typically have poor |
| Magnus also cite that many injured athletes are highly | | | | blood supply; therefore, incomplete healing is typical |
| concerned about weight gain during periods of | | | | after injury. Incomplete healing can cause severe pain |
| inactivity; some athletes find it hard to change eating | | | | and feebleness, disrupting the individual’s return |
| habits to lower their calorie consumption when they | | | | to an optimal healthful state. The fourth and final |
| are not exercising. It is possible for some injured | | | | nutritional goal is to fix protein and calorie imbalance. |
| athletes to continue exercising with alternate activity | | | | Good sources of carbohydrates include vegetables, |
| (e.g. riding a stationary bike) thereby burning excess | | | | fruits, beans, whole grains, legumes and oats; sugars |
| calories. However, athletes suffering from infectious | | | | and refined carbohydrates should be avoided. During |
| ailments may not be able to shed excess calories | | | | the early stages of injury, consume carbohydrates in |
| through exercising. In this case, athletes should be | | | | sufficient quantities so you have enough calories; |
| mindful of reducing their calorie intake until they are | | | | however, after a week or two after injury/surgery, |
| healthy. Pfeiffer and Magnus add that supplementing | | | | cut back on the carbohydrates, particularly if weight |
| adequate amounts of vitamins and minerals is | | | | gain is a concern. |
| essential to injury recovery. | | | | Fats are staunchly effectively in reducing |
| Injuries come in different forms: sprains (ligament | | | | inflammation; use Omega-3s and monounsaturated |
| tissue injury), strains (muscle or tendon tissue injury), | | | | fat for this purpose. Recommended fat sources |
| and fractures (bone tissue injury). When striving for | | | | include fatty fish (e.g. mackerel, sardines, and |
| injury recovery, it is important to set nutritional goals | | | | salmon), nuts, olive oil, pumpkins, avocado, and |
| so a quicker recovery can be attained. The first | | | | flaxseeds. Avoid trans fat, omega-6 fats, and |
| nutritional goal is to balance the inflammation, which | | | | saturated fats, which can block healing by elevating |
| happens at the onset of an injury. Balancing | | | | inflammation. |
| inflammation is a protective, healing mechanism, which | | | | |