Nutritional Guidelines for Shoulder Health and Recovery

Introduction

Proper nutrition plays a crucial role in maintaining shoulder health and supporting recovery from injuries or surgery. This guide outlines dietary recommendations to optimize healing and maintain joint health.

Key Nutrients for Shoulder Health

1. Protein

• Essential for tissue repair and muscle maintenance
• Recommended sources:
  • Lean meats
  • Fish
  • Eggs
  • Legumes
  • Greek yogurt

2. Anti-inflammatory Foods

• Help reduce joint inflammation and pain
• Include:
  • Fatty fish (salmon, mackerel)
  • Berries
  • Leafy greens
  • Olive oil
  • Nuts and seeds

3. Collagen-Supporting Nutrients

• Vitamin C
  • Citrus fruits
  • Bell peppers
  • Broccoli
• Zinc
  • Oysters
  • Pumpkin seeds
  • Beef

Daily Meal Planning

Breakfast Options

• Greek yogurt with berries and nuts
• Spinach and egg white omelet
• Oatmeal with protein powder

Lunch and Dinner Ideas

• Grilled salmon with quinoa
• Lean chicken breast with vegetables
• Bean and vegetable soup

Hydration

• Drink 8-10 glasses of water daily
• Avoid excessive caffeine and alcohol

Supplements

Consult your healthcare provider before starting any supplements

• Glucosamine
• Omega-3 fatty acids
• Vitamin D
• Calcium

Foods to Limit

• Processed foods
• Refined sugars
• Excessive salt
• Red meat (limit to 1-2 times per week)

Special Considerations

• Maintain healthy weight to reduce shoulder stress
• Adjust calorie intake based on activity level
• Consider timing of meals around physical therapy