Experiencing an injury can be devastating, not only physically but also, emotionally. Injury catches us completely off-guard and can even stop the best of athletes dead in their tracks. Often, emphasis on recovery is placed on physical therapy, excercises and stretches to help us physically strengthen our bodies. While all the above is necessary and beneficial, let’s not forget how we fuel our bodies when we are recovering from an injury or surgery is equally as important to a complete and healthy recovery. Consuming these vitamins and foods will not only boost recovery time, but will also give your body the nutrition and fuel it needs to maintain a happy and healthy you!
Vitamin C
Vitamin C is a water soluble vitamin, so it is important that we consume it on a daily basis. Not only does it aid in building new protein for skin, scar tissue, tendons, ligaments and blood vessels, but also, Vitamin C helps to maintain cartilage and bone tissue.
Examples:
Citrus, Berries, Kiwi, Red Peppers, and Broccoli
Vitamin A
This vitamin aids in the production of white blood cells, which are essential to fighting off infection and viruses, which you may be more prone to after an injury or surgery.
Examples:
Carrots, Sweet Potatoes, Spinach, Winter Squash
Omega-3 Fatty Acids
A natural anti-inflammatory agent, consuming Omega-3 Fatty Acids reduce internal inflammation, swelling, and can serve as natural painkillers.
Examples:
Flax Seeds, Salmon, Walnuts
Protein
How quickly and how well we recover from an injury can often depend on how much protein we consume. This is particularly true for high-performance endurance athletes. Shifting to a high protein diet after suffering an injury can speed recovery and maximize the quality of your recovery time.
Examples:
Chicken, Eggs, Grass fed Beef, Hummus, Cottage Cheese
Herbs and Spices
Turmeric, garlic, cocoa and green tea all contain natural anti-inflammatory agents. Adding these ingredients to your daily diet can aid your recovery and maximize your physical well-being.
Note: Please consult your doctor or a healthcare professional before starting any supplement regimen. The above recommendations are suggested as additions your daily diet in their natural form.
Get a free injury assessment!Are you a smoothie fan? Try this delicious and healthy smoothie that is certain to boost your road to health and recovery!
Ultimate Injury-Recovery Smoothie
Ingredients:
- ¾ cup fresh or frozen pineapple (with core if possible)
- ¾ cup fresh or frozen, tart cherries
- 1 cup fresh greens like spinach, beetroot greens, etc.
- 1 cubic inch peeled ginger or 1 tsp ground ginger*
- 1 tsp. turmeric
- 1 Tbsp. gelatin
- 1 scoop undenatured whey (preferred) OR vegetarian protein powder or 4-6 oz. organic Greek yogurt (10-20 gm protein)
- 5 grams l-glutamine
- 2 Tbsp. Chia Seeds
- ½-1 cup water as needed for desired consistency.
*Ginger Tip: You don’t have to peel the ginger, but if you’d like to, use the side of a spoon to easily scrape off the thin skin.
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