Good nutrition may not always be able to prevent sports injury, but poor nutrition can increase the risk of injury. Good nutrition can keep the bones strong and the joints flexible, and can reduce exercise fatigue allowing the athlete to maintain the desired intensity of exercise longer.
In order for an athlete to reduce risk of injury with nutrition, the body must receive sufficient calories and nutrition to meet all of its needs. And healthy food choices can contribute to deficiencies, which can cause chronic conditions, including thinning bones. Whether you are trying to prevent injury, or recover from injury, good nutrition is vital. When you round out a smart training program with good nutrition, you set the stage for reducing injury risk and for recovering more quickly when injury does occur.
Staying hydrated and ensuring the muscles have adequate glycogen stores and during exercise are the first steps both to getting the most out of your workout and to preventing injury.
The best nutrition comes from a diet rich in a variety of color, but the common modern diet is very bland. Nutrition is not one-size-fits-all, but there are some things all athletes should keep in mind to stay healthy and reduce their risk of injury.
1. Hydration
Bottled sports drinks taste good but they're also high in sugar. In most cases, clean, clear water is far more effective at keeping you hydrated and helping prevent injury. If you don’t care for water, try adding a splash of lemon, some cucumber slices, or chunks of melon for a bit of flavor and some added nutrients. Dehydration significantly increases the risk of injury, places added stress on the body, and can cause imbalance. While you should drink water throughout the day, you especially want to drink extra before and during exercise. Try to drink a glass or two a couple of hours before, and another glass about 15 minutes before exercise. Drink a few ounces about every 10 to 15 minutes during exercise to keep it going.
2. Vitamin C
Vitamin C helps the body produce collagen, which is an important building block in the bones, ligaments, and tendons. You already know citrus fruits are good source, but leafy dark green vegetables, strawberries, and broccoli are also good sources.
3. Bone strengthening trifecta
You've always been told that calcium is important for strong bones, that calcium cannot be effectively absorbed or assimilated without magnesium and vitamin D.Dairy products are not actually the best source of bone strengthening minerals. You're better off focusing on leafy green vegetables, seeds, nuts, whole grains, fish, and of course sunshine.
4. Omega-3
Omega-3 fatty acids help your body fight inflammation and keep your joints healthy. The best source of omega-3 is oily fish, but walnuts and seeds, particularly flaxseed, are also great sources. Incorporating these foods into your diet will keep your joints healthy, boost your immune system, and increase your brainpower.
5. Zinc
Zinc is often promoted for its ability to boost the immune system, but it can also help speed healing of injured tissue. Good sources of zinc include red meat, brown rice, turkey, and lentils.
For more information on how you can prevent injury, or recover more quickly if you've been injured, call Chatfield Chiropractic in Roxburgh Park (03) 9303 9952 or Sunbury (03) 9746 3977 to arrange an appointment for a personalized nutrition plan based on your individual needs. If you’ve been injured, a chiropractor can help you heal and strengthen the injured area to prevent reinjury.
In order for an athlete to reduce risk of injury with nutrition, the body must receive sufficient calories and nutrition to meet all of its needs. And healthy food choices can contribute to deficiencies, which can cause chronic conditions, including thinning bones. Whether you are trying to prevent injury, or recover from injury, good nutrition is vital. When you round out a smart training program with good nutrition, you set the stage for reducing injury risk and for recovering more quickly when injury does occur.
Staying hydrated and ensuring the muscles have adequate glycogen stores and during exercise are the first steps both to getting the most out of your workout and to preventing injury.
The best nutrition comes from a diet rich in a variety of color, but the common modern diet is very bland. Nutrition is not one-size-fits-all, but there are some things all athletes should keep in mind to stay healthy and reduce their risk of injury.
1. Hydration
Bottled sports drinks taste good but they're also high in sugar. In most cases, clean, clear water is far more effective at keeping you hydrated and helping prevent injury. If you don’t care for water, try adding a splash of lemon, some cucumber slices, or chunks of melon for a bit of flavor and some added nutrients. Dehydration significantly increases the risk of injury, places added stress on the body, and can cause imbalance. While you should drink water throughout the day, you especially want to drink extra before and during exercise. Try to drink a glass or two a couple of hours before, and another glass about 15 minutes before exercise. Drink a few ounces about every 10 to 15 minutes during exercise to keep it going.
2. Vitamin C
Vitamin C helps the body produce collagen, which is an important building block in the bones, ligaments, and tendons. You already know citrus fruits are good source, but leafy dark green vegetables, strawberries, and broccoli are also good sources.
3. Bone strengthening trifecta
You've always been told that calcium is important for strong bones, that calcium cannot be effectively absorbed or assimilated without magnesium and vitamin D.Dairy products are not actually the best source of bone strengthening minerals. You're better off focusing on leafy green vegetables, seeds, nuts, whole grains, fish, and of course sunshine.
4. Omega-3
Omega-3 fatty acids help your body fight inflammation and keep your joints healthy. The best source of omega-3 is oily fish, but walnuts and seeds, particularly flaxseed, are also great sources. Incorporating these foods into your diet will keep your joints healthy, boost your immune system, and increase your brainpower.
5. Zinc
Zinc is often promoted for its ability to boost the immune system, but it can also help speed healing of injured tissue. Good sources of zinc include red meat, brown rice, turkey, and lentils.
For more information on how you can prevent injury, or recover more quickly if you've been injured, call Chatfield Chiropractic in Roxburgh Park (03) 9303 9952 or Sunbury (03) 9746 3977 to arrange an appointment for a personalized nutrition plan based on your individual needs. If you’ve been injured, a chiropractor can help you heal and strengthen the injured area to prevent reinjury.