Eating to Prevent Injury
INTRODUCTION
Exercise is a wonderful thing however, we are all at some risk of injury when we train. There are many factors that can put us at a higher risk for injury despite training experience. One of the most common causes of injury during exercise is due to overexertion. This can be prevented through the use of proper nutrition paired with an appropriate exercise duration and intensity level. Have you considered how your diet choices impact your ability to recover after exercise and prevent increasing your risk of injury?
5 WAYS TO REDUCE INJURY
1. Protein - This is an essential part of daily nutrition but even more so when it comes to exercising. The recommended daily allowance (RDA) for protein is 0.8 grams per kg of body weight. This amount will only help you meet a basic requirement of protein in your diet. When you add exercise in to the mix the need for protein increases so we can can repair, maintain and grow our muscle tissue. The National Strength and Conditioning Association recommends 1.5 - 2.0 grams of protein per kg of body weight to achieve an optimal level of muscle growth but this can vary depending on activity duration and training level.
Food Source Options: fish, chicken, almonds, eggs, greek yogurt
2. Zinc - Zinc is beneficial for the repair of micro tears in muscle tissue, supporting the immune system, and plays a role in protein synthesis. The recommended daily allowance is 9-11 mg and there are many dietary sources. Zinc can also act as an antioxidant to remove free radicals from the bloodstream which can damage cells.
Food Source Options: chickpeas, mushrooms, spinach
3. Hydration - Water plays a vital role in maintaining and regulating the body's natural functions. We experience some water loss due to basic daily activities so it is important to increase water intake with exercise. Environmental factors such as humidity and temperature as well as exercise intensity and duration can effect how much water loss we experience. Drinking water 2 hours before exercise, every 10 - 20 minutes during exercise and regularly after exercise can help prevent dehydration from occurring. "Water is the best fluid replenisher for most individuals, although sports drinks can help replace electrolytes lost during high intensity exercise" (Healthy Hydration).
*TIP* The average reusable water bottle holds 16 - 32 ounces
Recommended Amounts:
Before Exercise - 17-20 ounces
During Exercise - 7-10 ounces every 10 - 20 minutes
After Exercise - 16 - 24 ounces
4. Anti - Inflammatory Foods - Inflammation is a natural repair process and how the body will respond to an intense workout to promote healing. It may feel like swollen joints and sore muscles and can last for a day or two. It is possible to decrease these symptoms and their duration through a nutritional approach. Consuming foods that cause inflammation such as processed foods and unhealthy fats can lead to weight gain and an increased risk for heart disease. "A mediterranean diet is a great example that includes lots of anti inflammatory foods as it is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils" (Foods That Fight Inflammation).
Food Source Options: blueberries, walnuts, fish
5. Energy Balance - Understanding the importance of maintaining energy in vs energy expended is crucial to preventing many negative effects that can impact proper recovery. If you do not replenish your body nutritionally after exercise this can lead to an increase in fatigue, immune system suppression, and ultimately a predisposition to injury. The amount of calories needed is dependent on the individual, their training level and exercise intensity. However, taking the time to ensure proper nutritional intake can reduce the risk of injury with each exercise session.
Next time you get ready to hit the gym, plan ahead to ensure that you will be fueled up for the day! What are your go - to meals and healthy snacks to keep your body functioning after a workout?
References:
Caspero, A. (2017, July 17). Protein and the Athlete - How Much Do You Need? Retrieved from https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athleteFoods That Fight Inflammation. (2014, June). Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammationHealthy Hydration. (2009, January 29). Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/6675/healthy-hydrationNutrition for sport and exercise. (2015, December 17). Retrieved from https://www.nutrition.org.uk/healthyliving/an-active-lifestyle/eating-for-sport-and-exercise.html?start=2Pendick, D. (2018, January 08). How much protein do you need every day? Retrieved from https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096Tipton, K. D. (2015). Nutritional Support for Exercise-Induced Injuries. Sports Medicine, 45(S1), 93-104. doi:10.1007/s40279-015-0398-4Zinc - Health Professional Fact Sheet. (2018, September 26). Retrieved from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
I found plenty of useful information incorporated within this post! Unfortunately, I have found myself taking the longest hiatus from anything physically exerting; although, I found it interesting that through the consumption of various food groups, I could experience minimal injury. I discovered that a few of the food options listed are also consumed by professional linemen; this would make sense being as though these men can experience some form of injury each game/practice.
ReplyDeleteWhen I was physically active, I consumed plenty of bananas and nuts during and after workouts--I have never been much of a protein bar individual.
I am someone that cant seem to stop getting injuryed so readinng about foods that could possibly help with that was very informative and I had no idea that there were some anti inflamatory foods that you could eat.
ReplyDeleteLoved reading this! My post has to with Tom Brady and his claims to how his diet and eating certain foods and avoiding certain foods helps his body recover from the harshness that comes with being a professional athlete. One of his big things were avoiding "night shade" foods that can cause the body be more prone to inflammation. Diet is so important, can't stress it enough!
ReplyDeleteI really found this post interesting. I had never really considered how nutrition could lead to injury prevention so this post had a lot of useful information. I think it was also very helpful of you to include examples of foods that would fall under each category in order to make it easier for someone who isn't as familiar with the topic.
ReplyDeleteI really enjoyed reading your post. I was totally unaware that water played a role in injury prevention. When I think more about it water is responsible for many of our everyday body function. I also like how you put a little layout in to let us know how many ounces you should consume throughout your exercise.
ReplyDeleteThis post was interesting in that it provided several different ways to make sure that our body is properly fueled before and after working out. I never thought that proper nutrition could prevent injury. Throughout my life, I've only heard that you need to use correct form and not push beyond your means to prevent injury from occurring. I believe that athletes, and regular people who enjoy working out, should be informed of the dietary needs that they should consume to keep their body healthy enough to workout. Even people that aren't the most physically active can benefit from reading this article because having healthy
ReplyDeleteI found this article very interesting in the fact that there are certain foods we can eat to help our bodies in different ways from becoming injured. As an athlete, I was never really taught about proper nutrition as much as I was taught about proper form for various exercises to not become injured. I think there possibly needs to be more awareness of proper nutrition or proper health eating habits for people who work out quite often at least 3 or more times a week. This will not only help them to be healthier, but help prevent possible injuries from happening in the future.
ReplyDeleteThis post was really informative. I did not even think about how our diets could help prevent injury. I understood that the foods we eat help maintain energy, lose weight. is sources of food but I would have never considered this. I loved how you put examples of types of foods I should be eating and what types of nutrition is important.
ReplyDeleteBeing an athlete that has been injured too many times to count, I learned this lesson the hard way. It's difficult to included everything your body needs especially when you are on a time or money crunch. As much as I would like to eat foods like fish everyday, I know that is very improbable, especially for the times when I would be in season. I believe daily vitamins and pre-prepared meals could be very helpful to busy bodies. I agree that proper nutrition should be discussed just as much as proper form and technique is talked about. This article is very help in telling us what our bodies need to prevent small or even large injuries, we just need to take it upon ourselves to follow what is being said. Fueling your body before a workout is just as important as refueling after you workout.
ReplyDeleteWe are always told to eat large amounts of protein and drink lots of water as an athlete. Protein to help regenerate microtraumas to our muscles, and water to keep us hydrated. This article provides other beneficial resources that can aid in health. I try my best to consume adequate amounts of macronutrients, including water, and it's easier to when these amounts are put in serving sizes.
ReplyDeleteI think that this post has great information because most people dont acknowledge zinc when it comes to their diet. Another great thing was said is about anti- inflammatory foods, like zinc many people dont acknowledge this in their diets. I think that when it comes to injuries, people just focus on getting rehab and taking medicine. Most people dont consider about eating foods that will help them heal, which is why this article is great.
ReplyDeleteThis is information that so many people can use. I personally would not have made these connections on what we eat can make such a difference on how to prevent injuries. It definitely does make complete sense. I knew hydration is a key factor that keeps your body healthy in general. I also knew zinc was really helpful for immunity but knowing it has a lot of other benefits definitely helps me learn more. Energy balance is so important because if you do all this exercise to make yourself better but never fully replenish what you are loosing then it just harms the body leading to different issues. There is always the saying “you are what you eat” so putting the right things in your body will lead to better outcomes.
ReplyDeleteAs an athlete this post was really educational. Ive always been told that the correct form and technique can help prevent injuries, but I never thought about what i eat and how it could help prevent injuries, and I'm sure there are a lot of other athletes that are just as unaware.
ReplyDeleteThis article was extremely informative. It's important that athletes and the general public know that what they put in their body can prevent injuries and improve their overall health. This is something I want to instill in my future athletes so they can have better performances during practice and competition.
ReplyDeleteI found this article extremely useful especially for someone who likes to work out. I also major in kinesiology and some of this information was new to me. I did not realize how much eating right can help prevent injuries. This is something that I will instill to my athletes to help better their overall health and performance.
ReplyDeleteI have been a fairly healthy person during my lifetime, and I would chalk that up to being an athlete all my life. Us as athletes use these strategies from this article daily to be able to prevent injury and have our bodies in peak condition for performance.
ReplyDeleteI really enjoyed your post. I must admit that I had no idea that our daily diet played a role in our recovery after exercise. I always viewed our diet as something that determined our performance level in sports/exercise, or even or technique. This information should be presented to children at a young age. I feel like if we show them this information at a young age, they will feel more compelled to make healthier food choices.
ReplyDeleteI love the topic of your blog! I don’t think anyone wouldn’t want to be injury free, and I personally have never thought about linking diet to preventing injury. Therefore, this was a profoundly enlightening concept to me, which will now change my approach. I especially, hadn’t thought about the benefits zinc and anti-inflammatory foods have on injury prevention. Thanks for opening my eyes.
ReplyDeleteOften times, there is a treat the symptom approach to the way the West addresses diseases and injuries. I think people need the tools to help them be proactive in preventing injuries and diseases before they occur. This post is well written. The author does a great job enlightening the reader with 5 ways to prevent injury. Then going a step further in providing the reader with ideas they can use to make the right choices to help them stay healthy. Teresa C
ReplyDeleteOne of the most important nutrients to consume during injury is fiber, it provides the injured area the fiber need to accelerate to healing process and allow the athlete to recover. the daily consumption of fiber is key when it comes to injuries. I had shoulder surgery about a year ago and my consuming fiber on daily basis, I was able to expedite my recovery time from 6 months to 4 months.
ReplyDelete