What does nutrition have to do with injuries?
This week’s blog was written by our very own, in-house nutrition coach Michelle Tegenkamp, MS, RDN, CSSD, LD. Michelle has an extensive career both as an elite level runner and as a nutritionist. She has worked with athletes ranging from recreational to professional and from injured to competition preparation.
A lot of people have discussed altered eating and exercise routines over the past couple of months as a result of the COVID pandemic. As the weather begins to improve people are starting to exercise more and more consistently, and a common question I am asked is how to prevent and recover from injury. This is important information for a lot of people right now – and great knowledge to have in your arsenal at any time! As always, a nutrition plan should be customized to your needs but here are some important things to consider…
The number one consideration from a nutrition perspective for both reducing risk of injury and recovering from injury is to provide your body with the energy it needs to support activity levels. Severe caloric restriction will mean your body does not have the energy to put towards replenishing and refueling or healing after fulfilling everyday needs. Exercise, whether in the context of injury rehab or performance enhancement, results in fatigue and tissue breakdown. Along with adequate sleep and stress management, proper nutrition is paramount in ensuring that the body not only returns to baseline but exceeds its previous capabilities in time. Therefore, figuring out what your energy needs are should be your first priority. Adequate protein is your second priority - not just how much of it you consume but how often you consume it. We recommend small amounts, in even quantities, consumed every 3-4 hours to allow your body to use the protein maximally to repair and build muscle following exercise.
There are always supplements being pushed and there’s no exception when it comes to healing from an injury. However, there are many important nutrients we can get from real food – which is the first place to look. Foods that are high in omega-3 fatty acids are known to provide anti-inflammatory benefits. Look to consume fresh caught fish, nuts and seeds, nut butter, ground flaxseed, avocados and olive or avocado oil. Lastly, we advocate for eating fruits and vegetables in ample quantities to achieve daily fiber goals for overall improved health outcomes.
So consider that the process of nutrition for the sake of injury recovery is not too different from the process of nutrition for the sake of performance enhancement. Consume adequate calories to sustain physical activity, prioritize adequate protein intake for individual goals, and find a method that works best for you. If you have had difficulty finding methods that work for your goals, or need guidance in adjusting your nutrition to match your fluctuating activity levels do not hesitate to contact us. Our nutrition coaching is likely the piece you’ve been missing.