Excellent advice from the English Institute of Sport on Nutrition and Supplementation for Injury Recovery

The following is an article published by the English Institite of Sport (EIS) on nutrition and supplementation for recovery from injury

When injured, athletes face the battle of rehabilitation in the gym and physio room, however what they also choose to eat plays a vital role in their recovery.
Whilst appropriate nutrition won’t cut rehabilitation from weeks to days, if used effectively it can ensure that the healing process is optimal and can help athletes make a strong return.
English Institute of Sport (EIS) Performance Nutritionist Bronwen Lundy works with the British Olympic Association’s Intensive Rehabilitation Unit as their nutrition
specialist and says that views on nutrition injury have developed in recent
years.
“Traditionally, the first thing that would spring to mind when an athlete was injured was how to ensure they maintained their weight whilst training was reduced. We now know a lot more about the recovery process and the focus has shifted to the specific areas where nutrition can speed recovery up. So, whilst weight management is still on the list, it’s not the sole focus.”
EIS Performance Nutritionist Alex Popple explains just how specific areas of nutrition can support recovery. “Quick recovery from soft tissue damage, such as muscle tears and traumas, could require an increased protein intake, specifically the protein amino
acid leucine, to support new cell growth and repair” he says.

“Key micronutrients such as zinc, iron and magnesium are also important for the healing process and formation of new cells. Such micronutrient and protein demands can be met by adding red meat, milk, shellfish, eggs, nuts and seeds to your daily diet” he adds.
For bone strength and maintenance, Popple advises that increasing vitamin D and calcium intake may be helpful to making a return to form.

“For some athletes, some sun exposure will be enough to top up vitamin D stores, especially in winter; otherwise they may seek supplementation, as advised by their GP. As for calcium, having at least 3 servings of low-fat dairy products per day, for example milk, yoghurt and cheese, will help keep calcium intake up.”

When it comes to recovering from joint issues, Popple advises a combination of sources. “Some arthritic conditions, tendonitis and joint injuries may benefit from a glucosamine sulphate supplement. This is a vital component used in the formation of the connective tissues around joints; cartilage, tendons and ligaments. Adding an appropriate source during recovery from such conditions or even during hard training could help reduce joint pain and maintain flexibility of the joint. “Reducing inflammation during injury needs careful consideration; inflammation is a sign of damage and taking an anti-inflammatory to continue competing or training might not be the answer. Omega 3s, such as EPA and ALA, are a natural anti-inflammatory and can help prevent those achy knees! Olive oils, nuts and oily fish (such as salmon, tuna and mackerel) are the best sources. Omega 3 oils are encouraged as part of a normal healthy diet to reduce the risk of heart disease, so this is an added benefit” he adds.
The type of injury will dictate the nutritional recommendations that are provided to support recovery and it is advised to liaise with a professional for specific requirements. Some supplements may need to be avoided during injury and early in rehabilitation, particularly if surgery is needed. Always check with your GP, sports nutritionist or specialist.