Speed up your injury recovery with our top 5 nutrition tips!

Nutrition is important when you are recovering from an injury or are suffering with pain. To help your body heal, repair and regenerate, you need to consider what you are eating and drinking. See below for how to speed up your injury recovery with our top 5 nutrition tips!

Ensure you are consuming enough protein – Firstly, your body needs more protein than you think and when you are injured, your body needs even more! As a rule of thumb, you should consume 1.5-2.0g of protein for every kg of body weight. We recommend including 20-40 grams of protein in each main meal. If you can, aim for leucine-rich protein foods as these stimulate muscle protein synthesis!
Reduce consumption of saturated fats – Saturated fats are the kinds of fats found in butter, lard, fatty meats, cheese, pies and chocolate. Unfortunately, these increase your levels of inflammation within the body. The goal with injury recovery is to reduce the level of inflammation in your body.
Vitamin D – vitamin sunshine! The NHS recommend for us to supplement vitamin D during the winter months and months whereby there isn’t much sunshine. Research shows those with a vitamin D deficiency have an increased injury recovery time.
Reduce alcohol intake – Alcohol consumption whilst you are injured can have a negative impact on recovery. It reduces your body’s ability to grow muscle, disrupt your sleep and slows down the natural healing process.
Vitamin C – Vitamin C is essential for synthesis of collagen. A muscle, ligament or tendon injury requires vitamin C because collagen is the main component of these tissues.

If your injury is taking it’s time to recover or you are not too sure on how to manage it, schedule your appointment here!

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