Can You Speed Up Injuries Through Your Diet?
Besides ice packs, advil, or robaxacet, athletes and non-athletes should also look inside their fridge for natural medicines to aid in healing! Nutrition has an integral role in the healing of injuries and reducing inflammation so if you’re suffering with an injury and looking for ways to speed things up on your own at home then keep reading.
Anti-inflammatory foods and beverages promote healing and can be excellent for post-workout and post-game muscle and joint recovery.
I will be posting another article on how to shop and prepare an anti-inflammatory meal plan, but for now, let’s go through the food basics on how you can help speed up your healing by making sure you’re meeting these basic requirements:
Pack on the Protein –You need healthy sources of protein to supply the necessary amino acids that help preserve and build muscle and can heal muscle tissue. (note: you need approx 0.8grams of protein per kilogram of your body weight)
Sources: nitrate-free and free-range poultry, eggs, nut butters (peanut, almond, cashew), tempeh, miso, soy, yogurt, quinoa, lentils
Zinc & Iron – trace nutrients that are so important to replace especially after heavy exercise. (requirements: 15mg of zinc, and 18mg of iron a day)
Sources: red meets, poultry, seafood, lentils, kale
Calcium – helps build strong muscles (requirements: 1500mg/d)
Sources: kale, milk, almond milk
Vitamin A – your body needs Vitamin A to make new skin and other tissues that are vital to your healing
Sources: include two servings of leafy greens and yellow and orange vegetables
Vitamin C – your body needs Vitamin C as it’s an antioxidant that helps make collagen, an which when you’re injured is the substance that glues the tissue back together (Requirements: Men 90mg, Women 75mg)
Sources: berries, cantaloupe, oranges
Vitamin E – promotes healing and is a powerful antioxidant, oh and can give you great skin!
Sources: Nuts, olive oil
Omega-3 – an essential fat that has anti-inflammatory properties
Sources: ground flaxseed, walnuts, beans, fish, olive oil
Tumeric – this herb has the active ingredient curcumin which has show to have very powerful anti-inflammatory properties proving helpful for a wide array of conditions
Water – The NUMBER 1 anti-inflammatory beverage