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5 Nutrition Tips When Battling An Injury

When youre injured, its easy to feel helpless. As if the situation is out of your control. That theres nothing you can do.

While this is true to a certain extent, there is one important thing you can do to ensure you heal fast and properly: Nutrition!


Nutrition Tips When Battling An Injury

5. Protein

Never is it more important to get enough protein than after an injury. Why? Because its a building block for growing and maintaining healthy tissues in the body, which is exactly what you need to do after an injury.

By enough,” we recommend 1 g of protein per 1 lb. of bodyweight.

4. Vitamin A

Vitamin A helps with inflammation, especially in the early stages of tissue repair. It also strengthens and speeds up the organization of new collagen tissue.

Sure, you might already be taking a multivitamin, but check the dosage on your bottle. Chances are you could use a little more than whatevers in your vitamins. I

We recommend 10,000 IU/day for the first two weeks post-injury. (Long term supplementation of this kind of dosage is not recommended and could lead to toxicity, but it is good during the acute phase).

Food sources high in vitamin A: Spinach, liver, carrots, sweet potatoes

3. Vitamin C

Vitamin C helps fight infection, as well as strengthen collagen fibersa protein that forms the structure of tissue.

Try getting 1 to 2 grams per day, especially in the first 3 to 6 weeks after an injury.

Food sources high in vitamin C: red peppers, green peppers, strawberries, kiwi, and, of course, oranges

2. Zinc

Zinc is needed for DNA synthesis and protein construction. Also, zinc deficiencies have often been linked to poor wound healing, so if your injury is a wound, up your zinc uptake.

Aim for 15-30 grams per day during the first 3 to 6 weeks after an injury.

Food sources high in zinc: oysters, lobsters, beef, chicken. Some non-meat sources: chick peas, yogurt, baked beans

1. Copper

Copper helps strengthen new tissue and build red blood cells, both of which are important after an injury.

We recommend 2 to 4 mg/day for the first 3 to 6 weeks after an injury.

Food sources high in copper: oysters and other shellfish, beans, nuts, leafy greens, potatoes and organ meats

One final bonus tip: You might want to reconsider your fish oil intake after an injury.

Its anti-inflammatory qualities might actually slow healing

If youre injured, take what little control you do have: Rest up and eat and supplement smart!

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