Suffering an injury can not only be painful but can also mean putting your life on hold due to the need for recuperation and, in some instances, physiotherapy sessions. Depending on the injury, recovery can take weeks, months or even years to get back to normal.
However, it is possible to speed up the process through gentle exercise and the right diet to speed up the recovery. Keep reading to find out the top 10 nutrition tips that experts advise for recovery after an injury.
Proteins, or macronutrients, are packed full of amino acids, which are essential for healthy tissues and muscles, and can be found in a number of foods. This includes eggs, meat, fish, dairy products and pulses, such as kidney beans and chickpeas.
For a healthy diet, protein should make up between 10 and 35 percent of our daily calories as standard. Following an injury, consuming extra protein can help to aid recovery by activating synthesis pathways in the body, which are able to remodel tissues and muscles.
Creatine is an organic compound which is made by the kidney and liver and is activated by the consumption of animal proteins, such as red meat and fish. Studies show that Creatine plays a major role in tissue repair, as well as increasing the anabolic potential of insulin. It is, therefore, a great tool for recovering from an injury.
While Creatine occurs naturally, this is usually in fairly small amounts and, therefore, many people choose to add a Creatine supplement to their diet during their recuperation in order to accelerate the process. Should you decide to go with the supplement option, always make sure that you buy these from a reputable supplier.
When we hear the word ‘fat’ associated with diet, we automatically think of this as a bad thing; however, there are plenty of good fats. These are not only essential for our general health but are also great for helping our bodies get over an injury.
‘Good fats’ help to combat inflammation and swelling, thereby speeding up the process of recovery. These fats can be found in many foods, including olive oil, fish, avocados and nuts and seeds. Even adding a handful of seeds or nuts to a meal can help to reduce recovery time for many injuries.
A whopping 60% of the human body is made up of water, so it goes without saying that keeping ourselves topped up is vital for our physical and mental health. Because of this, nutritionists recommend staying hydrated by drinking between six and eight glasses of liquid per day. This can include water, low-fat milk, tea, coffee and sugar-free cordial drinks.
Drinking plenty of water can boost anti-inflammatory systems, speed up the elimination of waste products, and help to heal damaged tissue. If drinking eight glasses of water a day seems like a bit of a tall order, you can also purchase special hydration gummies to supplement your water intake.
Whilst the name may not sound particularly appetising, digestive enzymes are essential for absorbing and assimilating nutrients. When we suffer from an injury, our body’s demand for essential nutrients can increase by up to 50%, meaning that the digestive tract has to work much harder to process these nutrients.