Foods to Speed up Injury Recovery
Unable to train because of the surgery or stress fracture recent?
Here’s how to speed healing with food and avoid weight gain.
instead of tweaking your diet when you if you hurt strive to maintain an intake of high-quality food every day.
This way, you will have a bank account full of vitamins and minerals stored in your liver, ready and waiting to be put into action.
For example, an athlete is well-nourished has enough vitamin C (important for healing) stored in the liver to last for about six weeks.
The addiction on junk food that gets a serious sports injury (think about bike accident, ski clothes, hockey blow) and ends up in hospital in a coma has a big disadvantage. Eat smart every day.
The major barrier to the supply of fuel is ideal for athletes injured is the fear of getting fat. Same athlete is injured needs to eat!
I had a colleague in my office on crutches, saying: “I have not eaten in three days, because I can not run!. He seemed to think that he could only eat if he could burn calories with exercises purposeful.
Wrong! Another athlete lost his appetite post-surgery. While I thought ” which is a great way to lose weight“, if your body get healthy food, you will recover faster.
Despite popular belief, your organs (brain, liver, lungs, kidneys, heart, etc.). Not exercising the muscles burn most of the calories that you eat.
organs are metabolically active and require a large amount of fuel. About two-thirds of the calories consumed by the average (lightly active) people support the resting metabolic rate (the energy required to simply exist).
in addition, your body can require 10% to 20% more calories with trauma or minor surgery; major surgery requires much more.
Yes, you can will need less calories, because you will not train hard, but you definitely need more than your baseline sedentary.
Your body is your best calorie counter, therefore, respond appropriately to their signs of hunger. Eat when you are hungry and stop when your stomach feel satisfied.
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Two other myths about weight, unmasked:
Muscle turns into fat. Wrong. If you are unable to exercise, your muscles are going to shrink, but they will not turn into fat.
Wayne, a skier who broke his leg, was shocked to see his leg muscles looked when the doctor removed the cast six weeks later. Once he started exercising, he rebuilt the muscles to their original size.
lack of exercise means that you will get fat. Wrong. If you eat too much while you are injured (as can easily happen if you are bored or depressed), you can really fatten up.
Joseph, a football player frustrated with a bad concussion, quickly gained 15 pounds post-injury because he continued to eat the food not very healthy.
But if you eat mindfully, your body can regulate a proper intake. Before diving into meals and snacks, ask yourself: “How much fuel my body actually need?”.
When wounded, some athletes with low weight gain weight. For example, Shana, a gymnast of 13 years old, realized that her body was “fat” while she was recovering from a knee injury.
She was simply eating everything he shouldn’t.
To improve the healing process, you will choose a variety of quality foods that provide a great amount of nutrients that your body needs to function and heal.
you do Not eliminate food groups, they all work together synergistically.
The carbohydrates from grains, fruits, vegetables. By having carbs for fuel, the protein you eat can be used to heal and repair the muscles.
If you eat few carbs and few calories, your body will burn protein for fuel.
This prevents the healing.
the Protein of lean meats, vegetables, nuts and low-fat dairy products. Protein digests into the amino acids needed to repair muscles damaged; your body needs a constant flow of amino acids to promote healing (especially after physical therapy).
You need extra protein post-injury or surgery, so be sure to include 20 to 30 grams of protein at every meal and snack.
A portion with 20 to 30 grams of protein is the equivalent of: 3 eggs, cottage cheese, 1 cup, 3 to 4 cm of meat, poultry or fish, two-thirds of a cake of 14 cm of firm tofu, or 1.25 cups of hummus.
While you might see ads for amino acid supplements including arginine, ornithine and glutamine, you can get the amino acids through food.
vegetable Oils and fish. The fats in the oils of olive and canola oil, peanuts, tree nuts and other nut butters, flax seed ground, flax seed oil, avocados, and to have an anti-inflammatory effect.
So do the omega-3 fish oils. Eat at least two or three meals of fish per week, preferably fish oil, as the salmon of the Pacific, steak and tuna.
Reduce intake of omega 6 fats in packaged foods with “oils partially hydrogenated” listed among the ingredients, and in processed foods containing oils from corn, sunflower, safflower, cotton and soybeans. Many of these can contribute to inflammation.
The vitamins, when you consume a strong intake of fruit and colorful vegetable, you’ll have more nutrition than a pill vitamin.
Fruits and vegetables have powerful antioxidants that knocks down the inflammation. Do not underestimate the healing powers of blueberries, strawberries, carrots, broccoli, and pineapple.
Make vitamins using juice of cherry, pomegranate juice and grape juice.
Minerals, many athletes, especially those who eat little red meat may need a boost of iron. Blood tests for serum ferritin can determine if your iron stores are low.
your doctor will prescribe an iron supplement. You may also want a little more zinc (10 to 15 mg) to enhance healing.
Herbs spices and plants. Anti-inflammatory drugs are in turmeric (a spice used in curry), garlic, cocoa, green tea, and most plant foods, including fruits, vegetables, and whole grains.
For therapeutic doses of herbs and spices, you will probably want to in a pill form. However, consuming these herbs and spices on a daily basis, in sickness and in health, lays a strong basis for a rapid recovery.
>> Natural Ways to Treat an Injury
as the weather warms up, many of us are confronted by the bodies and owners of the academy to profit from, because many people use gym to get the body in shape.
If you choose to do exercise in the gym, on the field, this can help you to lose weight, muscle, firm, and improve bone density.
however, the first wave of activity of the year, after spending the winter months on the couch can result in sprains, strains, muscle tears and torn.
Here are some natural ways to help your body recover fast.
You must not think that sticking a needle into a torn ligament or twisted ankle would be like adding salt to the wound, acupuncture is actually a very effective treatment for sports injuries.
it Is especially good for plantar fasciitis, the inflammation of the heel and outsole that many runners have.
Athletes athenians were treated with massage of olive oil prior to competition to improve performance, as well as the gladiators in Rome.
Massage is known to improve blood flow, decrease lactic acid and reduce muscle spasm. It is particularly useful for low back pain. Try massage or sports to treat and prevent sports injuries.
Oils that produce heat
After a day or two of cooling an injured area, applying heat can improve the healing process.
Massage the painful area with aromatherapy oils such as sage, basil, juniper, green peppers.
This will promote the circulation to the area to increase the supply of nutrients healing, as well as dispose of the products of tissue damage and inflammation.
the Tendons and ligamentin particular, they have little blood flow, and is benefited with the heat treatment, when damaged.
Keep this homeopathic remedy in your purse, since it will help reduce bruising and aid in healing. Arnica can be done internally as a spray or tablet or as a cream that is rubbed directly onto the injured area.
quercetin and routine bioflavonoids, and an enzyme in pineapple called bromelain, coordinate to reduce the swelling of sprained ankles, and any area that is swollen.
They are often found in combination in supplements. For best results, take the highest dose recommended.
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