People who are active do not want to think about having an injury. However, people connected with sports know that broken bones, sprains, stress fractures, muscle pulls, or orthopedic surgery may sideline them for a while. Here comes the role of nutrition.
What you eat after getting injured can help you recover from surgery. Moreover, it can strengthen bones and muscles and heal wounds to get you back on your feet and back to an active lifestyle.
There is no need for post-workout energy bars or protein shakes when injury strikes and you have to refrain from physical activity. You just have to eat nutritious foods three to four times a day. It will provide your body with needed nutrients.
Nutrition You Need After an Injury
Below is the list of nutritious items you need once you get an injury.
Protein
Consider taking a protein-rich diet. High-quality protein foods aid wound healing. They also help you get a strong immune system. If you have had surgery, it is normal for your appetite to be low. You can try eating a small amount of protein at each meal and snack.
Cottage cheese, low-fat cheese, yogurt, eggs, plain-baked chicken, etc., provide quality protein. Usually, these are well-tolerated in the early days after surgery or injury. Individuals who follow vegan or vegetarian styles can get high-quality protein from soy-based foods or from various plant sources. These options can offer sufficient calories.
Plant-based milk is famous; however, other than soy-based beverages, you will find many that are low in protein compared to cow’s milk. Keep in mind that protein is not just for muscle building. It is a key nutrient when it comes to bone-building. Therefore, if you have a fracture, consider including protein with each meal and snack.
Vitamin D and Calcium
Vitamin D and Calcium are nutrients that are associated with healthy bones. Therefore, if you have a stress fracture, ensure you get an adequate amount of these two nutrients. It will help strengthen your bones.
Fortified soy milk and milk are good choices. Moreover, yogurt is a good source of calcium. However, it is not always fortified with vitamin D. Therefore, you need to check its nutrition level to ensure you are getting vitamin D. You can talk to the professionals of a sports medicine center in Jersey City to get better guidance.
Zinc and Vitamin C
Both of them are superstars for their roles in healing. Zinc is a mineral that is found in higher amounts in animal foods like poultry and dairy foods, fish, and meat. However, you will get it in whole grains, fortified cereals and breads, peas and beans, and seeds and nuts. Get zinc from foods rather than supplements, as taking these supplements in high doses can lead to vomiting and nausea.
On the other hand, you need vitamin C to make a protein called collagen. Collagen helps repair ligaments and tendons and heal surgical wounds. You can find vitamin C in citrus fruits in a good amount. However, do not overlook other sources like kiwi fruits, strawberries, broccoli, bell papers, and baked potatoes.
If you want to follow a better diet that significantly covers all nutritions needed after a sports injury, you can contact our team. We can help you get the best nutrition plan for sure.
