Optimal Nutrition Guide for Sports Injury Recovery

Introduction

Proper nutrition plays a crucial role in recovering from sports injuries. This guide outlines evidence-based dietary recommendations to optimize healing and support rehabilitation.

Key Nutritional Principles

Caloric Intake

• Maintain adequate calories despite reduced activity
• Add 15-20% to basal metabolic rate during healing
• Monitor weight to prevent unwanted gains

Protein Requirements

• Consume 1.6-2.0g/kg body weight daily
• Focus on complete protein sources:
  • Lean meats
  • Fish
  • Eggs
  • Dairy products
  • Plant-based alternatives

Anti-inflammatory Foods

• Omega-3 rich foods:
  • Fatty fish (salmon, mackerel)
  • Walnuts
  • Flaxseeds
• Colorful fruits and vegetables
• Green tea
• Turmeric

Specific Nutrients for Healing

Essential Vitamins

• Vitamin C: 1000mg daily
• Vitamin D: 1000-2000 IU daily
• Vitamin A: 900mcg daily

Minerals

• Zinc: 15-30mg daily
• Calcium: 1000-1200mg daily
• Iron: 18mg daily

Meal Timing

1. Eat within 2 hours of therapy/rehabilitation
2. Space protein intake throughout the day
3. Consider pre-sleep protein shake

Hydration Guidelines

• Minimum 2-3 liters daily
• Clear to light yellow urine
• Increase intake during therapy sessions

Foods to Limit

• Processed sugars
• Excessive alcohol
• Trans fats
• High-sodium foods

Special Considerations

• Consult healthcare provider about supplements
• Adjust intake based on injury type and stage
• Monitor progress and modify as needed