8 Eating Habits to Recover From a Sports Injury Faster

Sports are often accompanied by various injuries. Depending on the complexity, long-term treatment and rehabilitation may be required. But all patients are advised to follow a diet that will provide the necessary substances for the body to recover as quickly as possible.

However, if you are a person who combines studies with sports and you were seriously injured, for example, have your arm broken or dislocated, you will not be able to complete some tasks like writing essays or dissertations. But luckily, you can reach out to a custom dissertation writing service and delegate the work. This service is designed to help students with growing academic burdens.

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General Recommendations

Specific nutritional and lifestyle recommendations depend on the type of injury and the patient’s condition. Here is a list of general recommendations you need to follow:

• The food should be easy to digest;
• It is necessary to limit the use of spices;
• Include as many fruits and vegetables as possible in your diet since they are one of the main sources of various vitamins. But they should preferably be served raw or after minimal heat treatment;
• With compound fractures, when you need to wear corsets or orthotics, it is necessary to limit the intake of salt in order to prevent edema. Doctors recommend 5-6 small meals a day.

Sufficient Protein Intake

Protein is a crucial building material for every cell in the body. In case of any injuries, it helps the body recover and cope more quickly with the effects of trauma. However, in order to heal as quickly as possible, the diet must include proteins of both plant and animal origin.

Here is a list of sources of valuable protein:

• nuts
• beans
• avocados
• various types of cabbage
• soy products

Animal proteins, which should be more abundant in the diet, can be found in meat, fish, dairy products, etc.

Pay Attention to Calcium Intake

Our teeth and bones are made up of calcium. Calcium is also crucial for metabolic processes and for helping the brain signal nerves and contract muscles properly. Only with a sufficient intake of calcium and if it is fully absorbed can we speed up the process of recovery.

Therefore, patients with fractures and other injuries are recommended to include products that contain calcium in their diet. However, it’s essential to use the recommended amount of calcium since its excess is harmful. Calcium, which can not be absorbed, loads the kidneys and becomes the cause of serious complications.

Include Products Rich in Vitamin D

WHO notes that about 60% of people around the world live with a deficit of vitamin D. Numerous studies on this vitamin have proven its unprecedented role in immune function, the maintenance of women’s reproductive health, and the prevention of cancer.

For example, in case of bone fractures, with the deficit of this vitamin, it will be difficult to recover because it controls calcium-phosphorus metabolism and helps to accumulate minerals in the bones.

This is the only vitamin that can be synthesized by the body in sunlight. However, to heal your bones or muscles, the following foods should be included in the diet:

• eggs;
• oily fish;
• cod liver;
• pulses;
• red caviar;
• milk;
• hard cheese.

Don’t Forget About Vitamin C

Collagen is one of the main proteins needed to keep skin, bones, and muscles healthy. And it is vitamin C that helps the body produce this protein, which will help to repair and regenerate new tissue faster to restore bone integrity.

Numerous fruits, vegetables, and berries are sources of vitamin C. But we should remember that this vitamin is water-soluble. This means that the body can’t build up a supply of vitamin C. So every day, we need to replenish the body’s needs by implementing products that contain it into our diet.

Eat Foods Rich in Vitamin B9 or Folic Acid

This vitamin is important in stimulating regeneration processes. It participates in the formation of the collagen framework, improves tissue elasticity, and prevents the formation of injury complications. You can find this vitamin in by-products, yeast, legumes, citrus fruits, leaves, and other vegetables.

Include Meals Containing Iron

Iron is an essential element that helps the body recover faster. The fact is that iron is involved in the formation of collagen, as well as providing oxygen transport to each cell. Obtaining nutrients and oxygen promotes speedy recovery and stimulates regeneration processes.

Here is a list of sources of iron:

• red meat;
• fatty fish;
• eggs;
• some dried fruits;
• leafy vegetables;
• enriched grains.

Pay Attention to Prohibited Drinks and Foods

In addition to the recommended foods, there are also those that should be avoided or even eliminated altogether. For instance, it is necessary to limit the consumption of salt, especially if the injury prevents you from getting out of bed and maintaining an active lifestyle.

Also, alcohol is strictly forbidden because it slows the healing process and can lead to complications and worsening of your condition. It is also necessary to limit the amount of coffee. Excessive use of these drinks not only slows healing but also promotes calcium leaching from the bones.

To Sum It Up

Nutrition is the main source of valuable vitamins and minerals that the body needs to recover. However, in some cases, it is not always possible to be sure of a complete intake of the necessary substances. That is why doctors often recommend taking multivitamins as well as supplements that contain omega-3 fatty acids, collagen, and other valuable proteins during the recovery stages. Also, don’t forget to stay hydrated.