Injuries happen, but how can we best heal after minor injuries and major surgeries? Nutrition can be a huge component that a lot of people miss during these processes. The healing process is broken into three stages, Inflammation, proliferation and remodeling. During stage one, inflammation is part of the NECESSARY process to start repairing the injury, but we can manage this inflammation as to not mess with range of motion. Anti-inflammatory foods such as avocados, fish oils, nuts and other healthy fats can help manage this process. Staying away from processed foods and alcohol will help as well. There is some research showing turmeric, garlic and pineapple can help reduce inflammation as well, but these would be secondary to the healthy fats.
During stages two and three the damaged tissues are removed, and stronger more permanent tissues start to replace them. During this phase decrease in activity levels have become a norm. Depending on the injury people may not be able to even walk around normally. Typically, people want to restrict calories at this time in fears of gaining fat. However, energy demands of rehab and building new tissues requires that you keep calorie intake to your normal levels. The tissue repairs specifically require more protein. Healthy athletes range 1.2 – 1.7 g/kg body weight per day, and injured athletes range 1.5 – 2.0 g/kg BW. This can be accomplished easier by eating protein dense food more often throughout the day instead of sticking to three major meals.
Supplements can aid in rehabilitation as well. Along with protein, branch chained amino acids (specifically leucine) can help activate mTOR (protein synthesis) pathways. HMB (metabolite of leucine) has been shown to protect muscle mass during bed rest patients and could be used for reduction in atrophy during early phases in rehab. Finally, creatine! Creatine has been widely researched and proven to increase muscle mass with healthy and injured athletes alike.
Gelatin/Collagen supplements with vitamin C have been shown to help with soft tissue remodeling as well. This would be beneficial if the injury were to a ligament, tendon or cartilage.
Overall, a good balanced diet rich in healthy fats and protein will be our best bet for success. Keep calories up as your body repairs itself.
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