Injury or any kind of forced break from training is inevitable in professional or amateur sports. Training and competitions are timed in a way that contributes to the level of training and proper periodization in the season, but they cannot be conditioned by the maximum level of economy. Also, injury or forced break is most often triggered by an accident during any awkward landing or oversight during sports activity. Regardless of the causes, the outcome / consequence is inactivity for a certain period of time. Nutritional approach plays a major role because it can directly accelerate the recovery of athletes, but also predetermine the quality of entering the strenuous training process again.
Given the current insufficiently researched field, dietary guidelines will differ depending on the degree of injury, the rehabilitation process, and the period of total recovery. It is crucial to stress out that undamaged parts of the body should be activated regularly to provide good support for the start and ongoing of any treatment. The nutritional strategy will be customized based on the activities, making it critical to supply the body with high-quality quantities of macro and micronutrients on a regular basis.
The need for a proper, i.e. balanced diet
During inactivity, it is crucial to pay particular attention to quality, such as healthy food. If you don't have a specific medical condition that prohibits you from consuming particular foods, you should concentrate on obtaining enough protein and micronutrients. Keep in mind that this is a time when our metabolism and muscles are extremely vulnerable and will use any nutrition we consume favorably or negatively. An athlete will experience periods of anxiety and agitation, but this does not have to lead to dietary breakdown. This is a moment when we can learn a lot about proper nutrition in general, as well as seek specific advice from a sports nutritionist.
The best strategy is to select nutrient-dense seasonal foods since the complete profile of minerals and vitamins they contain will aid in maintaining body homeostasis. Fast food, as well as any other unhealthy foods, should be avoided in this equation. It is simply not preferable to go along this path. Fast food products are prevalent and readily accessible, but our bodies are not gaining anything from them in these circumstances.
Misconceptions about calorie deficit
Adequate calorie consumption is a relative since it varies on a daily basis. During an injury, our calorie requirements are undeniably lower, we don't have to become more depressed. Chronic calorie deprivation is a catastrophic strategy in athlete recovery, and it is not supported with expert guidance. The rationale for this idea is 'justified' by the fact that we are often less active, and it is now an opportunity to lose some weight...First of all, not satisfied with this explanation, not to mention it is meaningless, illiterate, and ludicrous.
Of course, the approximate calorie needs are lower when we are not training, but calorie intake must be adjusted to personal situation. We think that, for example, having a broken leg and relying on crutches throughout the day does not require calorie expenditure? Try walking with crutches for about 500 meters... that is just one of many examples.
Refraining from adequate nutrient intake will definitely result in slower recovery, especially since our body simply does not get the optimal amounts of something it needs. We cannot anticipate a maximally fast return if we do not provide the body with appropriate quantities of high-quality nutrients. Furthermore, a calorie deficit of any sort will promote muscle loss.
In addition to all of the above, having limited mobility in one leg or arm does not imply that we are restricted in the rest of our bodies. So, some type of isolated training regimen for the "healthy" portion of the body will help to preserve muscle structure in the undamaged location. On the other hand, the injured region will need time to develop muscle endurance, followed by the development of specific muscle mass. All of this needs correct calorie intake as well as a timed distribution of macronutrients and micronutrients over the day.
Therefore, calorie needs in such situations will vary and will by no means be uniform; accordingly, it is necessary to adjust intake to the needs of recovery, depending on the duration of such a process.
The power and importance of protein
In this case, protein has a tremendous power. During inactivity, the muscle's anabolic potential decreases. Eating high-quality protein helps recovery directly, and we will make the most of it by eating it on a regular basis. As a result, the first and last meals of the day must have high-quality protein, which includes amino acids. However, we must also consider the rehabilitation process and time our protein consumption around rehab workouts to stimulate the healing muscles. konkretnog mišića koji se oporavlja.
While foods with quicker protein sources are good during the day, slow-digesting proteins (milk proteins) are optimal for the last meal because they will continuously feed the muscles throughout the night. It is critical to provide the body with a full range of amino acids; a restricted selection of protein-rich foods (vegan, vegetarian, etc. ) is not preferred in any, (not to mention) in this, period. It is generally believed that ingestion is sufficient if at least 1. 6 g/kg/day of protein is consumed uniformly throughout the day.
Proteins are a constant in every person's life. During the recovery and rehabilitation process of any kind, they become crucial for adequate muscle building or upgrading.
Facts about adequate carbohydrate doses
This is very interesting because an athlete consumes significantly more carbs than a non-athlete. when active. During the rehabilitation phase, their glycogen stores are not depleted frequently, and unused excess accumulates more frequently. As a result, carbs must be ingested in a way that promotes recovery, but their (possibly) excessive intake should not be detrimental. In summary, this presents a significant challenge for the injured athlete as well as the professionals within the team.
The ideal amount will vary based on the person's daily activity level, the severity of their injury, and their recovery phase routine. Whether a number of 2, 3, or 4 g/kg of body weight is suitable is truly an individual decision and will depend on several variables. Regardless, it is important to eat whole grains, vegetables, and fruits as sources, and avoid refined and quick sugars, as well as nutritionally deficient drinks, because they are not doing anyone any good at this point.
The potential role of omega-3 fatty acids
Omega-3 fatty acids are underrepresented in our typical diet. We won't go into detail, but it's important to ensure appropriate intake during rehabilitation. Specifically, they are likely to stimulate protein synthesis following an injury, which is critical for restoring damaged muscle tissue.
This idea, of course, must yet be proven in practice, since the results cannot be confirmed with confidence. However, the assumption is clearly correct, and there is lack of counterproductivity in this respect.
Regardless of the preceding points, the nutritional strategy lacks a quick and ideal solution since the methodologies, i. e. the best methodologies, have not been thoroughly tested. However, if we follow good rules, we will undoubtedly have a good chance for a quick recovery. The primary problem is to minimize muscle atrophy while simultaneously decreasing the quantity of undesired fat tissue in the body.
In Conclusion:
- A forced break is a very sensitive period where the nutritional approach must be balanced; calorie intake can be adjusted appropriately in a way that contributes to complete recovery
- Let's consume real food, and (if at all possible) avoid products and processed foods; in this way we ensure the much-needed spectrum of macro and micronutrients from natural sources, and avoid empty calories
- It is necessary to pay attention to adequate calorie intake, and adjust it proportionally to the condition and the recovery process; this is not the time to experiment with a chronic calorie deficit, even in madness
- A lack of protein will hinder the wound healing process; the best option is a regular intake of a full amino acid profile throughout the day
- The amount of carbohydrates should be assessed in relation to the recovery process; increased intake of omega 3 fatty acids may additionally accelerate recovery
- Currently, there is no most ideal, i.e., a definitive solution through a nutritional approach (due to a lack of first-hand research); It is logical to follow healthy eating habits and support recovery through nutritionally rich foods on a daily basis.
References used:
– Areta, J.L., Burke, L.M., Ross, M.L., Camera, D.M., West, D.W., Broad, E.M., . . . Coffey, V.G. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofbrillar protein synthesis. The Journal of Physiology, 591, 2319–2331
– Demling RH. Nutrition, anabolism, and the wound healing process: an overview. Eplasty. 2009;9:e9. Epub 2009 Feb 3.
– Papadopoulou SK. Rehabilitation Nutrition for Injury Recovery of Athletes: The Role of Macronutrient Intake. Nutrients. 2020;12(8):2449. Published 2020 Aug 14.
– Smith-Ryan AE, Hirsch KR, Saylor HE, Gould LM, Blue MNM. Nutritional Considerations and Strategies to Facilitate Injury Recovery and Rehabilitation. J Athl Train. 2020 Sep 1;55(9):918-930. doi: 10.4085/1062-6050-550-19. PMID: 32991705; PMCID: PMC7534941.
– Tipton KD. Nutritional Support for Exercise-Induced Injuries. Sports Med. 2015 Nov;45 Suppl 1:S93-104.
– Wall BT, Morton JP, van Loon LJ. Strategies to maintain skeletal muscle mass in the injured athlete: nutritional considerations and exercise mimetics. Eur J Sport Sci. 2015;15(1):53-62.
