Donald 馃悵 Grandy PN

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Injury Recovery

Injury Recovery


Food and supplements to speed up healing.

By John Berardi, Ph.D.


Injured? Want to recover fast? Hack the healing process with these powerful tips on nutrition for injury recovery. Put the right聽eating and supplement strategies to work for you or your clients.


Injuries happen. The question is: after they happen, how can you help the body heal?

For most athletes and fitness professionals, the idea that nutrition can play a powerful role in injury recovery makes perfect sense. Yet when injury strikes, very few know exactly how to use nutrition to improve healing.

In this infographic we鈥檒l show you some best practices for using nutrition to dramatically speed up the injury recovery process.



NUTRITION FOR
INJURY RECOVERY

FOOD AND SUPPLEMENTS TO SPEED UP HEALING

Injured? Want to recover fast?
Hack the healing process with these powerful nutrition tips and tricks

INJURY RECOVERY:
HOW THE BODY WORKS

Tissue damage - whether from surgery or injury
kicks off a 3-stage recovery process.

|

15T STAGE: 2N° STAGE: 3R0 STAGE:
Inflammation Proliferation Remodeling
Pan, sweling, redness Damaged tissues are Stronger, more
and heat; draws healing removed; new blood permanent tissue
chemicals to the supply and temporary replaces temporary
njured area tissue 1s built. tissue

Nutrition is extremely powerful in all three stages.

NUTRITION FOR
INFLAMMATION STAGE

Inflammation is critical as it
triggers the repair process.
Too much, however, can
cause additional damage.
These strategies help
produce the night amount.

Oo
& Qe

OLIVE OIL AVOCADOS FISH OIL

FLAX OIL OR FISH LIKE MACKEREL, MIXED NUTS
GROUND FLAX SALMON, SARDINES AND SEEDS

PROCESSED FOODS VEGETABLE OILS FOODS WITH
HIGH IN SATURATED LIKE CORN, SUNFLOWER, TRANS FATS
FATS SAFFLOWER, SOYBEAN

INCLUDE INFLAMMATION MANAGING
HERBS AND SPICES:

w CURCUMIN FROM
TURMERIC/CURRY POWDER
7 tsp a day of powder or 400600mg
in supplement form.

GARLIC

24 cloves a day or 600-1200mg of aged
garlic extract

BROMELAIN
FROM PINEAPPLE

2 cups of pineapple a day
or 500-1000mg in supplement form

COCOA, TEA AND BERRIES

Eat daily or supplement with blueberry
or grape extracts, green tea extracts, citrus
extracts and bioflavonoid supplements

NUTRITION FOR PROLIFERATION
AND REMODELING STAGES

Energy intake is 1st priority:
Metabolism can increase from 15-50% so you'll
need fewer calories than when training hard but

more than when sedentary. With each meal:

EAT ADEQUATE PROTEIN
Minmally processed meats,
legumes, eggs, plantbased
proteins, protein supplements.

BALANCE DIETARY FAT
About 1/3 of fat intake from
saturated, 1/3 from
monounsaturated, and 1/3 from
polyunsaturated.

EAT THE RAINBOW
Include a diverse mix of
fruits and veggies.

EAT ENOUGH CARBS
You'll need fewer carbs than when
training but enough to support
recovery, Include minimally
processed carbs like whole oats,
whole grain rice, sprouted grain
breads and quinoa

USEFUL SUPPLEMENTS

Supplementing with the following for
24 weeks post-njury may be helpful
VITAMIN A COPPER
10,000U per day 24mg per day

VITAMIN C ZINC
1g-2g per day 15-30mg per day

A few other supplements

have shown benefit, bl
nchuding,

* Arginine

* HMB

* Glutamine

Proteolytic Enzymes

When working with athletes, only use supplements that are certified
free of banned substances through testing like NSF or HFL.

FTES
www procisionnutrition.c Tn


Donald Grandy

Precision Nutrition Certification - Pn1

Sport and Exercise Coach

dongrandy@gmail.com

*This content is strictly for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.


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