Every sports lover knows how easily injuries can become a part of daily life.
Still, no athlete enjoys being side-lined for any longer than absolutely necessary.
The good news is that certain foods and supplements can greatly aid in reducing the amount of time spent recovering from injury.
Below are some of the best foods and supplements to get you back on your feet in no time at all.
Packing With Protein
Protein is an essential building block for especially muscle. Since the injured part is typically mostly immobile, this can often lead to a major decline in muscle mass and strength.
Even just slightly increasing your protein intake during training can help your body to regenerate lost muscle. For the best results, be sure to include foods like fish, poultry, red meat, eggs, and nuts in your daily diet.
The best way to go about his is to distribute your protein intake evenly over four daily meals.
Faster With Fiber
Injury means less movement, which can rapidly lead to less energy throughout the day.
A good antidote is to reduce your calorie intake – and to reduce those hunger-pains, consuming a diet rich in fiber is best. This is effective because fiber will leave you feeling fuller for longer.
Great sources of dietary fiber include legumes, fresh fruits and vegetables, and whole grains.
Vitamin C For The Boost
Vitamin C is how your body produces collagen, which is necessary for healthy bones, muscle, and skin. It is also an important vitamin when it comes to the healing of wounds.
Vitamin C also has great anti-inflammatory properties, which will help speed up the recovery process.
Foods high in vitamin C include bell peppers, citrus fruit, leafy greens, papaya, and mango.
Omega-3 For Vitality
Injury almost always involves inflammation. While this may be necessary for healing, it can also slow down your recovery.
A good way to balance the scales is to ingest sufficient omega-3 fatty acids. These special fats can be found in walnuts, fish, flaxseed, and chia seeds.
Also remember to limit your intake of omega-6 fats during the recovery process, as these are known to promote inflammation.
Zinc For Repair
Zinc is essential for the healing of wounds and the growth and repair of tissue in the body.
In fact, research has shown that not including sufficient zinc in your diet can greatly delay the healing of wounds.
Instead of merely taking zinc supplements, boost your post-injury diet by eating foods like shellfish, nuts, seeds, fish, and meat.
Vitamin D For Healthy Bones
Vitamin D is important for good health as it helps the body to absorb calcium.
Together, these two play a crucial role in recovering from bone injury.
Even though few foods contain vitamin D, there are a number of great supplements available for those who don’t get to spend enough time in the sun. So, you can pop a vitamin D supplement and look for the best soccer World Cup odds without any concerns if sun is lacking in your life.
As for calcium, top foods include leafy greens, almonds, sardines, tofu, and dairy products.
Creatine For Stamina
Creatine helps the body to produce additional energy during high-intensity exercise.
Studies have shown that athletes supplementing with creatine lost less muscle during periods of immobility.
Creatine is found in fish, poultry, and red meat.