Nutritional Support for Exercise-Induced Injuries
Nutritional considerations for injury recovery 🏋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Infographic of the review paper by Tipton I referred to in yesterday's post 👈 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Nutritional recommendations seems to mostly come in 3's and injury support is no different 😜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Energy balance is key! ☝️️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Energy expenditure can increase 15 - 50% depending on type and severity of injury. Wound healing and muscle protein synthesis are also reduced when consuming less calories than your body requires 📉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. High protein intake is essential! 🍳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In order to spare muscle loss during inactivity due to injury, higher protein intakes are of utmost importance 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Other nutrients may be warranted in some circumstances! 💊 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Although you should be able to get most micronutrients which aid recovery from a well-balanced diet, supplementation of some nutrients may be required. For example, creatine monohydrate, omega-3's and vitamin D, amongst others ☝️️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The full article can be read here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672013/ 👈
