Do your part!
The infamous trifecta. Rest, ice, and NSAIDs. If you've got any sports
injury, you're likely going to leave the doc's office
with always the same old, blanket and trite prescription. Rest, ice, and NSAIDs.
You're definitely unlikely to hear about the healing
benefits of curry powder, garlic, pineapple, cocoa, tea, and
blueberries. Nor will you be ever advised to increase your vitamin A,
vitamin C, copper, or zinc intake. You certainly won't walk away with a prescription for fish oil. And you surely won't hear a single word about increasing the protein content of your diet. Shame.
Maybe it's because your doc thinks this is too much to
remember. Or, most likely, your doc isn't up on the latest nutritional research. Regardless of the reason, it's a shame as nutrition plays a VERY important role in injury repair. From boosting immune function, to improved collagen deposition, to
a more rapid return to function, the right nutritional intake can
make all the difference in this world.
ALL CAPITALIZED:
DOES IT COUNTERACT YOUR ATTENTION DEFICIT DISORDER? 🤔
NUTRITION AND INJURY REPAIR
WE MAY PERCEIVE INJURY AS A CHAOTIC EVENT — WITH THE
PAIN, SWELLING, AND DYSFUNCTION — BUT WHEN WE LOOK AT THINGS BIOLOGICALLY WE SEE THAT INJURY DOES LEAD
TO A WELL ORGANIZED, CONSISTENT PATTERN OF REPAIR. RESEARCHERS TYPICALLY BREAK THIS PATTERN DOWN INTO 3 DEFINED PHASES.
PHASE 1 — INFLAMMATION
THIS STAGE LASTS UP TO 4-5 DAYS POST SOFT TISSUE INJURY (2-3
WEEKS IN BONE INJURY) AND IS IN PLACE TO CLEAR OUT INJURED TISSUE
DEBRIS.
PHASE 2 — PROLIFERATION
THIS STAGE COMES AFTER INFLAMMATION AND LASTS ABOUT 2-3 WEEKS
(10-12 WEEKS IN BONE INJURY) AND IS IN PLACE TO FORM TEMPORARY
REPLACEMENT TISSUES. THESE TISSUES ARE USUALLY WEAKER THAN
THE ORIGINALLY INJURED TISSUES YET STILL PROVIDE SOME STRUCTURE AND
FUNCTION TO THE SITE OF INJURY. A FUNCTIONAL TEMPORARY CRUTCH.
PHASE 3 - REMODELING
THIS STAGE COMES AFTER PROLIFERATION AND CAN LAST UP TO 1-2
YEARS (EVEN LONGER IN BONE INJURY) AND IS IN PLACE TO FORM NEW
TISSUES AS STRONG AS POSSIBLE AS THE ORIGINAL TISSUES.
WE CAN LOOK AT EACH STEP IN THE REPAIR PROCESS, TARGETING
DIFFERENT NUTRITIONAL ANGLES IN THE SUPPORT OF INJURY
RECOVERY. THESE TARGETS TYPICALLY FALL INTO THE FOLLOWING
THREE CATEGORIES:
A) NUTRITIONAL STRATEGIES THAT PROMOTE, YET MANAGE, ACUTE
INFLAMMATION(CONTRADICTORY? NOT REALLY, KEEP ON READING)
B) NUTRITIONAL STRATEGIES FOR SUPPORTING IMMUNE
FUNCTION (GENERALLY UNDERRATED ROLE IN INJURIES HEALING)
C) NUTRITIONAL STRATEGIES THAT SUPPORT PERMANENT TISSUE HEALING
AND REGENERATION.
INFLAMMATION IS THE MOST ACUTE AND PROBLEMATIC PHASE, SO A
MAJOR GOAL OF ANY INJURY HEALING PROTOCOL SHOULD BE TO SUPPORT (BUT MANAGE) THE INFLAMMATORY PROCESS. MOST PEOPLE THINK
INFLAMMATION IS INTRINSICALLY A BAD THING, YET IT'S IMPORTANT TO KNOW THAT THE INFLAMMATORY PROCESS IS CRITICAL AND THAT ANY STRATEGY DESIGNED TO SUPPRESS INFLAMMATION OR BLOOD FLOW TO THE INJURED AREA SHOULD BE AVOIDED. HOWEVER, PRO-INFLAMMATORY AGENTS SHOULD ALSO BE AVOIDED AS EXCESSIVE INFLAMMATION COULD INCREASE TOTAL TISSUE DAMAGE, SLOWING DOWN THE REPAIR PROCESS. A MATTER OF BALANCE, AS BASICALLY EVERYTIME.
ALSO, ANOTHER GOAL OF MANAGING INFLAMMATION SHOULD BE TO REDUCE
PAIN, AS PAIN CAN CAUSE BIOMECHANICAL DISFUNCTIONAL COMPENSATIONS THAT CAN LEAD TO SECONDARY INJURY AS WELL AS RESTRICT MOVEMENT NECESSARY FOR THE DEVELOPMENT OF STRONG, FUNCTIONALLY ADAPTED REPLACEMENT TISSUES. HOWEVER, ONCE AGAIN, STRATEGIES THAT SUPPRESS PAIN OFTEN TARGET INFLAMMATION (THE AWFULLY ABUSED NSAIDS) AND IN THIS CASE, THE ELIMINATION OF INFLAMMATION (AND PAIN) MAY ALSO IMPAIR HEALING.
ONCE WE'VE ESTABILISHED ALL THIS, IT'S TIME TO THINK ABOUT HOW
SPECIFIC MACRONUTRIENT AND MICRONUTRIENT INTERVENTIONS CAN HELP
MANAGE INFLAMMATION, BOOST IMMUNE FUNCTION, AND HELP LAY DOWN
STRONGER REPLACEMENT TISSUES MORE QUICKLY.
DIETARY FATS AND INFLAMMATION
DIETS HIGH IN TRANS-FATS, OMEGA 6 RICH VEGETABLE OILS, AND
SATURATED FAT ARE PRO-INFLAMMATORY WHILE A DIET HIGH IN
MONOUNSATURATED FATS AND OMEGA 3 FATS IS ANTI-INFLAMMATORY. MOST OF US SHOULD ALREADY KNOW THAT IT'S THE RATIO OF OMEGA 6 TO OMEGA 3 IN THE DIET THAT HELPS US MAINTAIN A BALANCED INFLAMMATORY PROFILE, BUT THIS REFRESHER LESSON IS OFTEN NEEDED DURING PERIODS OF INJURY REPAIR.
ONE MORE REQUIRED REFRESHER IS THAT BEYOND 3S AND 6S,
THE OVERALL FAT BALANCE IS IMPORTANT HERE. WITH A GOOD BALANCE OF
SATURATED, MONOUNSATURATED, AND POLYUNSATURATED FATS (ABOUT 1/3 OF
TOTAL CALORIC INTAKE EACH), THE BODY'S INFLAMMATORY PROFILE WILL
LIKELY FALL RIGHT INTO LINE — ESPECIALLY DURING PERIODS OF INJURY REPAIR. THE FOLLOWING QUITE SIMPLE STRATEGIES SHOULD GO A LONG
WAY DURING INJURY REPAIR AND EVEN FOR INJURY PREVENTION:
BALANCE YOUR DIETARY FATS:
UP YOUR INTAKE OF EXTRA VIRGIN OLIVE OIL, MIXED NUTS, AVOCADOS, FLAX OIL, GROUND FLAX, AND OTHER SEEDS, MAKING SURE TO GET SOME OF EACH FAT SOURCE EVERY DAY. BY EATING THESE FOODS, YOU'LL LIKELY BALANCE OUT THE SATURATED FATS NATURALLY PRESENT IN YOUR PROTEIN SxOURCES LIKE RED MEAT, LEADING TO A HEALTHY PROFILE WITHOUT BREAKING OUT THE
CALCULATOR.
BALANCE YOUR 6:3 RATIO:
USE 5-10 GRAMS OF FISH OIL EACH DAY WHILE REDUCING OMEGA 6 FATS LIKE
VEGETABLE OILS SUCH AS CORN OIL, SUNFLOWER OIL, SAFFLOWER OIL,
COTTONSEED OIL, AND SOYBEAN OIL. THIS WILL TAKECARE OF YOUR OMEGA 6:3 RATIO.
START USING SPICES AND PHYTONUTRIENTS TO MANAGE INFLAMMATION
BESIDES HEALTHY FAT BALANCE, CERTAIN FOODS AND HERBS CAN BE VERY
BENEFICIAL IN THE MANAGEMENT OF INFLAMMATION. THESE INCLUDE:
TURMERIC
ITS ACTIVE INGREDIENT, CURCUMIN, IS RESPONSIBLE FOR THE ANTI-INFLAMMATORY BENEFITS OF TURMERIC.
AS TURMERIC IS PRESENT IN CURRY POWDER, YOU COULD START BY ADDING
CURRY TO YOUR DISHES FOR FLAVOR, ALTHOUGH A BETTER STRATEGY WOULD BE TO ADD 400-600MG OF STRAIGHT TURMERIC EXTRACT 3X PER DAY TO MANAGE INFLAMMATION, WITH 5-10 MG OF PIPERINE (MOST SUPPLEMENTS ARE ALREADY PRE-MIXED)
GOOD OLD STINKY GARLIC
GARLIC HAS BEEN SHOWN TO INHIBIT CERTAIN INFLAMMATORY ENZYMES AND IMPACT MACROPHAGE FUNCTION. AGAIN, ALTHOUGH EATING MORE GARLIC IS A GOOD START IF YOU ENJOY ITS TASTE (OR ARE GREEK) SUPPLEMENTING WITH 600-1200MG OF AGED EXTRACT LIKELY WORKS BEST.
PINEAPPLE(BROMELAIN)
THIS IS ANOTHER ANTI-INFLAMMATORY PLANT EXTRACT THAT COMES FROM
PINEAPPLE. WHILE BEST KNOWN FOR ITS DIGESTIVE PROPERTIES,
IT'S BOTH AN ANTI-INFLAMMATORY AND ANALGESIC. DOSES OF
500-1000MG/DAY SHOULD DO THE TRICK. FOR THIS PURPOSE, BEST IF TAKEN ON EMPTY STOMACH.
BOSWELLIA SERRATA
THIS PLANT EXTRACT ALSO HAS ANALGESIC PROPERTIES AND IS
USUALLY TAKEN IN 300MG DOSES 3X PER DAY TO AMELIORATE PAIN WITHOUT IMPAIRING THE NECESSARY INFLAMMATORY PROCESS.
BLACK AND GREEN TEA, COCOA, RED WINE, AND CERTAIN FRUITS AND VEGGIES ARE RICH IN THE ANTI-INFLAMMATORY FLAVANOIDS AND WOULD LIKELY BE OF BENEFIT DURING TIMES OF ACUTE INJURY (WELL, YEAR ROUND ACTUALLY).
THE IDEA HERE IS TO CONTROL INFLAMMATION FROM GETTING OUT OF CONTROL, NOT STOP IT FROM HAPPENING.
A WORD (OR TWO) ON CALORIES REQUIREMENT DURING INJURY
IT'D NO SURPRISE THAT OVERALL ENERGY NEEDS DURING SPORT ARE
INCREASED AND THIS IS DUE TO THE ENERGY COST OF PHYSICAL ACTIVITY. AS A RESULT, SOME ATHLETES, ESPECIALLY FEMALES, INTENTIONALLY (TO LOSE
BODY WEIGHT) OR UNINTENTIONALLY (DUE TO IMPROPER NUTRITION
EDUCATION) UNDER EAT.
THIS LEADS TO AN INCREASED INCIDENCE OF STRESS FRACTURES,
LIGAMENTOUS INJURY, ETC. SO, TOO FEW CALORIES WHEN
HEALTHY CAN LEAD TO INJURY. LET ALONE DURING RECOVERY FROM INJURY; THIS CAN EASILY PREVENT AN ATHLETE FROM FULLY RECOVERING. IT BECOMES A PERMANENT ISSUE.
WITH AN ACUTE INJURY, ENERGY NEEDS ARE INCREASED. IN FACT, BMR (BASAL METABOLIC RATE) MAY INCREASE UP BY 15 - 50% BASED ON THE SEVERITY OF THE TRAUMA. FOR EXAMPLE, SPORTS INJURY AND MINOR SURGERY MAY INCREASE BMR BY 15-20%, WHILE MAJOR SURGERY AND BURN INJURY MAY LEAD TO A MASSIVE 50% INCREASE IN BMR. WHEN TRYING TO DETERMINE ENERGY NEEDS DURING RECOVERY FROM INJURY, IT'S IMPORTANT TO CONSIDER THIS INCREASE IN ENERGY REQUIREMENT.
MACRONUTRIENTS NEEDS WHEN INJURIED
WHEN IT COMES TO THE MACRONUTRIENTS, INCREASED DIETARY PROTEIN
IS (AND RIGHTFULLY SO) RECOMMENDED BY SCIENTISTS FOR INJURY REPAIR. THESE INCREASES ARE BASED ON INCREASING THE CLINICAL RECOMMENDATIONS FROM THE USUAL MISERABLE 0.8G/KG TO 1.5-2.0G/KG.
MOST ATHLETES WILL ALREADY BE HITTING THIS 1.5-2.0G/KG
MARK, THESE NEEDS SHOULD BE COVERED. SO, IF A PROMPT RETURN TO
NORMAL FUNCTION IS DESIRED, THIS IS ONE AREA THAT SHOULD NOT BE
NEGLECTED. INJURED ATHLETES MUST ABSOLUTELY STRIVE FOR -NO LESS- THAN 1G OF PROTEIN PER POUND OF BODY WEIGHT AT THE VERY LEAST.
FATS RATIO HAS ALREADY BEEN DISCUSSED AND TO RECAP, THE IDEA IS TO
BALANCE OUT DIETARY FAT BY GETTING ABOUT 1/3 OF TOTAL FAT INTAKE
FROM EACH OF THE THREE TYPES OF FAT. FURTHER, THE OMEGA 6:3 RATIO
SHOULD COME DOWN TO ANYWHERE FROM 3:1 TO 1:1 TO PROMOTE RAPID HEALING OF DAMAGED TISSUES.
REGARDING CARBOHYDRATES, WHILE GLUCOSE IS NECESSARY FOR
ATHLETIC INJURY HEALING, NO SPECIAL CARBOHYDRATES RECOMMENDATION
HAVE BEEN ESTABLISHED FOR INJURY RECOVERY PERIODS. DIETARY
CARBOHYDRATES SHOULD JUST BE INCLUDED IN SUFFICIENT AMOUNTS TO
ENSURE ADEQUATE NUTRIENTS INTAKE AS WELL AS STABLE INSULIN
CONCENTRATIONS (WHICH, AS AN ANABOLIC HORMONE, POSITIVELY IMPACTS WOUND HEALING).
PUTTING ALL THESE RECOMMENDATIONS ABOVE INTO PRACTICAL USE:
-EAT EVERY 3-4 HOURS
-EVERY MEAL/SNACK SHOULD CONTAIN COMPLETE PROTEIN INCLUDING LEAN
MEATS, LOW FAT DAIRY, EGGS, OR QUALITY PROTEIN POWDER SUPPLEMENTS.
-EACH MEAL/SNACK SHOULD CONTAIN 1-2 SERVINGS VEGGIES AND/OR FRUIT. VARIETY IS IMPORTANT
-ADDITIONAL CARBOHYDRATES SHOULD COME FROM WHOLE GRAINS LIKE OATS, YAMS, BEANS, WHOLE GRAIN RICE, QUINOA, ETC. FEWER STARCHES WHEN NOT TRAINING (SUCH AS DURING INJURY RECOVERY), AND MORE WHEN TRAINING.
-YOU SHOULD INCLUDE EACH OF THE FOLLOWING GOOD FATS DOURCES EACH DAY: AVOCADOS, EVOO, MIXED NUTS, FLAX SEEDS, AND FLAX OIL. IN
ADDITION, 5-10 GRAMS OF FISH OIL SHOULD BE ADDED TO THE
DIET.
ABOUT MICRONUTRIENTS DURING INJURY RECOVERY
WHEN IT COMES TO INJURY, VITAMINS A, B GROUP, C, AND D AS WELL AS
CALCIUM, COPPER, IRON, MAGNESIUM AND ZINC CAN ALL PLAY
IMPORTANT ROLES. (ODDLY , VITAMIN E MAY SLOW HEALING SO IT'S
RECOMMENDED TO AVOID EXTRA VITAMIN E IN THE FORM OF SUPPLEMENTS DURING INJURY.) SOME OF THESE MICRONUTRIENTS EXERT A PERMISSIVE ROLE AND OTHERS CAN ACTUALLY SPEED UP HEALING.
IN THE END, IT APPEARS THAT THE FOLLOWING VITAMINS AND MINERAL SUPPLEMENTS WOULD BENEFIT THOSE WITH
ACUTE INJURIES:
VITAMIN C — 1000-2000MG/DAY
VITAMIN A — 10,000IU/DAY
COPPER — 2-4MG/DAY
ZINC — 30-50MG/DAY
EVEN IN WELL-NOURISHED INDIVIDUALS, IT'S LIKELY STILL BENEFICIAL DURING SPORTS INJURY TO SUPPLEMENT WITH AMINO ACIDS LIKE PROLINE AND HYDROXYPROLINE OR HYDROLYZED CHICKEN CARTILAGE IN ORDER TO STIMULATE COLLAGEN DEPOSITION AND INJURY HEALING.
TO RECAP, SPORTS INJURY RECOVERY IS CHARACTERIZED BY AN
ORGANIZED RESPONSE TO THE ACUTE TRAUMA. FIRST, INFLAMMATION IS
PROVOKED TO REMOVE DAMAGED TISSUES. NEXT, CELLS PROLIFERATE TO TEMPORARILY REPLACE THE DAMAGED TISSUE. EVENTUALLY NEW CELLS REPLACE THE INTERMEDIARY CELLS TO STRENGTHEN THE REPAIR PROCESS AND LEAD TO COMPLETE INJURY RESOLUTION.
DURING EACH STEP OF THE REPAIR PROCESS, SPECIFIC NUTRITIONAL
STRATEGIES CAN BE EMPLOYED TO BOTH SUPPORT AND ENHANCE THIS REPAIR
PROCESS.
IT SHOULD GO WITHOUT SAYING, WHEN FACED WITH AN INJURY, NUTRITION ISN'T THE ONLY THING YOU SHOULD CONSIDER. PROGRESSIVE REHAB
CENTERS ARE USING ADDITIONAL ADJUNCT THERAPIES INCLUDING
PROLOTHERAPY, INTRA-ARTICULAR AND/OR SITE SPECIFIC INJECTIONS OF
HYALURONANS, AUTOLOGOUS PLATELET CONCENTRATES, AND OTHER COMPOUNDS TO SPEED UP REPAIR AND TO AMELIORATE
CHRONIC INJURY/PAIN. AND, OF COURSE, CONVENTIONAL REHAB AND PHYSICAL THERAPY HELPS TOO.
ULTIMATELY, WHEN YOU'RE FACED WITH AN INJURY, IT'S FUNDAMENTAL NOT TO JUST SIT IT OUT WITH REST, ICE, NSAIDS AND CROSS YOUR FINGERS HOPING FOR THE BEST. BE PROACTIVE WITH YOUR NUTRITION INSTEAD,
YOUR THERAPY, AND WITH YOUR EVENTUAL ADJUNCT TREATMENTS SO THAT
YOUR HEALING IS RAPID AND FULL AS SOON, AND AS GOOD, AS POSSIBILE.
I HOPE NOT TO SEE YOU DANCING IN A REMAKE OF MICHAEL JACKSON'S THRILLER VIDEOCLIP.
TheRoid