As it relates to athletics and sports, injuries are an untoward part of playing the game. However, there is no one that enjoys being sidelined for prolong periods of time. Luckily, specific supplements and foods might assist in the reduction of the amount of time the individual requires to recover from a sports-related injury. The following article provides a few supplements and foods that individuals should consider making a part of their diet. These will assist in making recovery from sports-related injuries quicker and easier.
Protein is a vital building block for several tissues in the body, which also include muscles. Subsequent to a sports-related injury, the body part that has been injured is quite often powerless. This immobility usually results in a reduction in muscle mass and strength. However, getting adequate protein could assist in minimizing this loss. What is more is that protein-loaded foods might aid in the prevention of inflammation becoming too bad.
It also stops recovery from being slowed down. In addition, slightly amplifying the protein intake once starting to train the injured body part rebuilds muscle that was lost. It is for all of the aforementioned reasons that individuals should include protein-loaded foods. Seeds, nuts, peas, beans, tofu, poultry, fish, and meat should be added to diets.
Recovering from a sports-related injury quite often includes the immobilization of restricted use of the injured body part. In order to prevent such occurrences leading to unwanted weight gain, it is vital to compensate by eating a bit less. One option of reducing the intake of calories is to eat foods that are loaded with fiber. Consuming these foods along with those aforementioned will assist in the individual eating less and decrease hunger pangs.
The reason for this is that fiber-rich foods like whole grains, legumes, vegetables, and fruits assist in promoting a sensation of being full. However, limiting the intake of calories too much could slow down the healing of the wound and also encourage muscle loss. Leading to a negative impact on the recovery process.
Vegetables & Fruits Rich In Vitamin C
Vitamin C aids the body in producing collagen, which assists in keeping the integrity of the tendons, skin, muscles and bones. Thus, getting an adequate intake of vitamin C is an excellent way to assist the body in rebuilding tissue damaged from injury. What is more, is that vitamin C contains antioxidants and anti-inflammatory properties.
These aids in the rapid recovery by stopping the excessive build-up of inflammation. Fortunately, vitamin C is a vitamin that is easily available and accessible through the diet. Foods that contain the most concentrated amounts of vitamin C include papaya, mango, tomatoes, berries, kiwi, and dark leafy greens. Also included are broccoli, yellow and red bell peppers, and citrus fruits.
Omega-3 Fatty Acids
Subsequent to an injury, the initial stage of wound healing typically begins with some form of inflammation. This response is advantageous and required for proper healing to take place. However, if the inflammation lingers for too long, it might retard the recovery process. One option available to individuals to prevent excessive inflammation is to consume adequate amounts of omega-3 fats.
These can be found in chia seeds, flaxseeds, walnuts, algae and fish. Individuals could also prevent excessive amounts of inflammation by restricting the consumption of omega-6 fats. These fats are found in sunflower, soy, cottonseed, canola, and corn oils. The consumption of excess omega-6 oils is said to encourage inflammation, in particular if the intake of omega-3 fats is low.
Zinc Rich Foods
Zinc is usually a component of several proteins and enzymes, which include the ones required for tissue repair and growth. As a matter of fact, it has been established that inadequate zinc intake could retard the healing of wounds. So, eating foods loaded with zinc such as whole grains, nuts, seeds, pulses, shellfish, fish and meat might help.
This is a compound that is naturally found in fish, poultry, and meat. It assists the body in manufacturing energy during high-intensity workouts and heavy lifting. Creatine has risen to celebrity status as a supplement that commonly enhances muscle mass and improving performance. Interestingly, creatine could also help with injury recovery. It is vital to note that there is presently no agreement regarding creatine and recovery of sports-related injuries. With that said, no one has discovered any negative effects of creatine either.