- Don’t diet. A big barrier to optimal fuelling for injured athletes is fear of getting fat.
- Eat foods high in Casein protein, Casein protein prevents muscle breakdown. Milk is 80 percent casein protein.
- keep your protein intake high, you need extra protein post injury or operation for your cells to repair
- Reduce down slightly your high carbs / fats that you would normally consume for energy intake if you are unable to train at all.
- However fats are still important. Include avocados and nuts (especially walnuts, cashews, almonds and nut butters made from these nuts), extra virgin olive oil, canola oil and some sunflower or safflower oils.
- Reduce your intake of saturated fat
- Eat leaner meats (Skinless Poultry, Beef Cuts, Pork and Lamb cut loin,) legumes, nuts and low fat dairy
- If you are a vegetarian Soy protein is the only vegetable source of complete protein
For injury and healing:
- Vitamin A: sweet potato, carrots, blue/orange/purple fruits and vegetables
- Vitamin C: broccoli, citrus fruits, berries, winter squash
- Vitamin D: fortified milk and yogurt, tuna, salmon, mushrooms, egg yolk
- Vitamin E: whole grains, fortified cereals, leafy greens, nuts
- Vitamin K: leafy greens like kale and chard, asparagus, cabbage
- Consume herbs, spices and botanicals, Anti-inflammatory compounds are in turmeric (a spice used in curry), garlic, cocoa, green tea, and most plant foods, including fruits, vegetables, and whole grains.
- Glucosamine is another amino acid that is increasingly being recommended by orthopedists and other doctors to decrease inflammation and pain
Muscle memory is real so don’t force yourself back to early into your training, rest and recover.