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ANTI-INJURY EATING Print
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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