ANTI-INJURY EATING 
Fitness Foods to Possibly Ease Soreness, Speed Healing
Whether you’re a professional athlete like pro-surfer Kelly Slater or a weekend warrior, chances are you’ve experienced some kind of sports-related impairment, ranging from minor muscle soreness and scrapes to more serious joint problems or fractures.
While most doctors recommend “RICE” – rest, ice, compression and elevation – for the treatment of injuries, the quality of your diet can affect how quickly you heal. Certain Superfoods can cut down on your body’s recovery time by providing the nutrient building blocks needed to repair stressed muscles or calm inflammation.
We’ve researched some of the most common sports injuries, explored the mechanisms underlying symptoms, and have prescribed dietary recommendations to get you back in the game with minimal downtime – so you won’t miss the many benefits regular exercise provides. For simplicity’s sake we’ve separated these into four categories: Inflammation, Muscle Pain, Black & Blue, and Sprains/Fractures.
INFLAMMATION For Bursitis, Tendonitis, Shin Splints
| YOU NEED… | SO EAT… |
| Bromelain – reduces inflammation | Pineapple |
| Omega-3 fatty acids – reduce inflammation | Wild salmon, walnuts, flaxseed |
| Vitamin C – linked to lower C-reactive protein | Red/yellow bell peppers, kiwi, oranges |
| Anthocyanins – reduce inflammation | Blueberries, cherries, blackberries |
MUSCLE PAIN For Pulled Hamstring
| YOU NEED… | SO EAT… |
| Protein – relieves muscle soreness | Mung beans, oats, wild salmon |
| Potassium – necessary for building muscles | White beans, potatoes, bananas |
| Vitamin E – reduces inflammation | Almonds, sunflower seeds, red bell peppers |
For Muscle Cramps
| YOU NEED… | SO EAT… |
| Water – maintains balance of electrolytes | Water, fruits, vegetables |
| Electrolytes (allow muscles to contract/relax): | |
| – Calcium | Non-fat yogurt, collard greens,rhubarb |
| – Magnesium | Mung beans, spinach, green peas |
| – Potassium | White beans, potatoes, bananas |
| – Phosphorus | Lentils, sardines, salmon |
BLACK & BLUE For Bruising
| YOU NEED… | SO EAT… |
| Bromelain – reduces swelling, speeds recovery | Pineapple |
| Vitamin K – helps with blood clotting | Collard greens, spinach, broccoli |
| Vitamin C – spurs collagen synthesis | Red/yellow bell peppers, kiwi, oranges |
| Iron – helps oxygenate blood | Cooked clams, spinach, green peas |
| Protein – important for collagen formation | Mung beans, oats, wild salmon |
| Copper – required for cross-linking collagen | Oats, potatoes, green peas |
For Cuts/Scrapes
| YOU NEED… | SO EAT… |
| Vitamin A – fights infection | Sweet potatoes, butternut squash, carrots |
| Vitamin C – helps inactivate bacteria | Red/yellow peppers, kiwi, oranges |
| Manganese – required for collagen formation | Oats, pineapple, blackberries |
| Bromelian – digest dead cell matter | Pineapple |
| Zinc – supports cell repair | Oysters, white beans, oats |
SPRAINS/FRACTURES For Sprains
| YOU NEED… | SO EAT… |
| Vitamin C – spurs collagen synthesis | Red/yellow bell peppers,kiwi, oranges |
| Omega-3 fatty acids – reduce inflammation | Wild salmon, walnuts, flaxseed |
| Anthocyanins – reduce inflammation | Blueberries, cherries,blackberries |
| Bromelain – reduces swelling | Pineapple |
For Fractures
| YOU NEED… | SO EAT… |
| Calcium – required for bone formation | Non-fat yogurt, collard greens, rhubarb |
| Vitamin D – promotes calcium absorption | Oysters, button mushrooms, sardines |
| Vitamin B12 – linked to bone density | Clams, oysters, sardines |
| Potassium – reduces calcium excretion | White beans, potatoes,bananas |
| Vitamin K – enhances mineral-binding capacity of bone proteins | Collard greens, spinach,broccoli |
| Magnesium – supports bone structure | Mung beans, spinach,green peas |
| Folate – counters homocysteine, linked to increased risk of fractures | Mung beans, spinach,broccoli |
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