Nutrition In Injury Prevention and Treatment by Janet Foster
Injuries are a common part of training and competing. A well-balanced diet and adequate energy consumption can help prevent muscle and skeletal injuries. Nutrition can also play a helpful role in the healing process. Protein, Calcium, Vitamin D, as well as good hydration can help get a wrestler recovered and back on the mat in due time.
Sports related injuries include areas of bone, muscle tendons and ligaments. Musculoskeletal injuries account for 40% of all injuries. Poor nutrition can lead to injuries, secondary to exercise related fatigue and other risk factors such as not getting enough calories or other important nutrients.
Although many injuries may be unavoidable; having proper nutrition could reduce the severity. Bone health is particularly related to nutrition, as 99% of our calcium storage is on our bones. Consuming adequate Calcium, coupled with Vitamin D is important in the defense of preventing a fracture. Calcium choices include milk, fortified orange juice, kale and yogurt. Vitamin D supports calcium’s absorption and can be found in fish, dairy products and of course, the sunshine.
When an injury does occur, restricting intake of foods may be tempting due to inactivity; however, not achieving appropriate calorie needs can impede healing. Increased protein can assist in preventing muscle loss during the recovery period. Calcium and Vitamin D are essential in the healing of a fracture. Hydration is important, as well, as it keeps the blood flow to the affected areas of the body.
There are many phases of healing and proper nutritional intake of a wide variety of foods is very important. During the initial phase of healing, it is recommended to avoid taking anti-inflammatory supplements, such as curcumin, as you want this initial anti-inflammatory response to take place. Antioxidant foods and anti-inflammatory are recommended as they are not at a therapeutic strength.
Nutrition plays a big role in prevention of injuries, from avoiding muscle fatigue to building strong bones. Nutrition is also crucial in helping facilitate the healing process. As always, food first. Incorporate a well-balanced diet, adequate in nutrients to avoid injury risk. If an Athlete in being mindful of weight, choose nutrient dense foods that will provide proper nutrition and avoid empty calories such as sweets and salty snack foods. –Janet Foster, RD, LD