After an injury, nutrition plays a vital role in recovery through providing nutrients for rebuilding damaged tissues, controlling inflammation, decreasing muscle wasting, and helps support muscle gain and strength. Therefore, proper fueling is required even if the athlete is not training.
Here are some tips to fuel yourself during recovery:
⚫ Increase protein intake (1.6-2.5 g/kg/d) and consume leucine-rich foods.
This combination will provide the body with enough amino acids to rebuild muscles. Some foods rich in leucine include tuna, salmon, chicken, provolone cheese, almonds, peanuts, and tempeh.
Consume 20-35 grams of protein rich in leucine about every 3 hours.
⚫ Consuming food rich in casein such as milk and other dairy products before bed allows amino acids build muscle during sleep.
⚫ Control inflammation through the consumption of almonds, dried tart cherries, olive oil and avocados. As well as consuming antioxidant rich fruits and vegetables like blackberries, blueberries and artichokes. Ginger, garlic and turmeric also have anti-inflammatory benefits.
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