Our nutrition department implemented a "Nutrition for Injury" to help our athletes get back on the playing field faster, stronger than ever!
Nutrition for Injury
Speed Recovery and Minimize Lean
Body Mass Loss
Calorie Needs and Metabolism
During the first 1-2 weeks
after injury, your body actually uses more energy (15-50%) than normal to:
-
react to the
injury
-
start the
healing process
-
build new
tissue
Under-eating can impair your body’s immune response!
Aim for 6 small meals per day with moderate amount
of carbohydrate.
(Fill ½ of your plate with vegetables at meals)
Macronutrient
(Carbohydrate, Protein, and Fat) Needs:
Carbohydrate- Strive for quality carbohydrate sources (whole
grains, fruits, low-fat milk). Minimize refined grains like sweets, desserts,
and low fiber starches.
Protein-
Goal is the have about 1 g protein per pound of body
Fat- 30% of your calories should come from fat. The
goal is to increase your omega-3 fat sources and reduce your intake of omega-6,
saturated and trans fat sources.
Foods to
Choose Daily:
·
Eat healthy fats
o Omega-3 fatty acids in healthy fats have natural anti-inflammatory
action, which reduces inflammation during healing. Other healthy fats from
foods like nuts, ground flax or chia seeds, avocado, and olive oil can also
help healing.
· Eat variety
of fruits and vegetables
o Colorful foods are high in antioxidants, phytochemicals (special plant
chemicals) and important vitamins & minerals that help healing.
o Strive for at least 5-9 servings per day (1 cup-fist size = 1 serving)
and choose the rainbow! * Make sure you are steaming or roasting with olive oil or water
instead of using butter, vegetable oil, or margarine.
· Consume
lean protein sources at meals and snacks
· Stay
hydrated
o Your body needs nutrients but also water as building blocks to repair
tissue.
o General
recommendation: About 100 oz per day for men, about 64 oz per
day for women (this includes drinks like low-fat milk, tea, or sports drinks).
·
Get in adequate Vitamin A and C and Zinc
o Vitamin A enhances and supports early inflammation during injury, reverses
post-injury immune suppression, and assists in collagen formation
o Vitamin C is an important antioxidant and immune
system booster. It also pays a role in the formation of collagen.
o Zinc is a particularly important nutrient in the body’s repair process.
·
Questions and want an
individualized recovery plan: Schedule with Emily Mitchell, MS, RD, CSSD,
CDE-Director of Sports Nutrition or Ema Thake- Assistant Sports Dietitian
Macronutrient/Micronutrient
Sources
|
Eat Daily
|
Limit
|
Fats
|
Omega-3 and Monounsaturated Sources:
salmon, canned tuna, walnuts, ground flaxseed,
ground chia seeds and pumpkin or sunflower seeds or a fish oil supplement
(see sports RD for recommended brand and dose), olive oil, almonds, pecans,
peanuts, cashews, canola oil
|
bacon, butter, cream cheese, lard, sour cream and
corn, sunflower, safflower, cottonseed, and soybean Oils
|
Proteins
|
salmon, white meat chicken or turkey, eggs,
low-fat cheese, tofu, beans, lentils, Greek yogurt, nut butters
|
High fat red meat (prime rib, hamburgers), dark meat
chicken and turkey
|
Vitamin A
|
sweet potato, yams, winter squash,
kale, spinach, carrots, oranges, cantaloupe, apricots, tomatoes
|
|
Vitamin C
|
papaya, red bell pepper,
Brussels sprouts, strawberries, oranges, cantaloupe, kiwi, kale, cauliflower
|
|
Zinc
|
lean meats, yogurt,
beans, almonds, hummus and non-sugary fortified cereals
|
|