Injury Nutrition

It is a common mistake for those with injuries to feel the need to reduce energy intake while they are injured because they might be exercising less. This can be detrimental to the rehab of the injury because you are restricting the body of its resources that it will be using to repair the injured site. So realistically you should maintain your current intake to aid the bodies healing process.

High Protein 

The importance of protein can not be understated in this situation as it will be the key role player in healing you injured site. 

Aim for around 1.6-2.2g/kg/day of protein 

There are also some important nutrients to focus on that may aid in reducing recovery time which include omega 3s which help decrease inflammation and will come from your fatty fish such as salmon and sardines. Antioxidant foods will help the body clear damaged cells and come from berries, nuts and leafy greens

Supplements have shown promising results when it comes to rehab these supplements include creatine which will help maintain muscle mass when you are injured (5g per day). Another promising supplement is collagen as it is involved in the formation of soft tissue this will be especially useful for those with ligament, cartilage and tendon injuries. (Protocol - 20-25g hydrolysed collagen + 50mg vitamin C 40-60min prior to rehab).

Remember nutrition needs to be combined with a structured rehabilitation program set by your doctor, physio and EP.

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