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| Foods That Heal: What to Eat for Injuries |
      As I lie here a few days post-op from microfracture surgery, I started thinking about foods that can aid in healing from injury. Unfortunately, being injured is usually part of being an athlete. One of the most important factors for a complete recovery is following doctor’s orders! This usually means rest, something with which many athletes may have a difficult time (I know I do)! However, how does food help the healing process, or does it? Whether you’re recovering from surgery or a pulled muscle, a healthy, well-balanced diet may accelerate the healing process. Let’s take a look at the top food considerations for healing: Calories As athletes we know that when we are not active we don’t need as many calories. After an injury we may be tempted to drastically reduce calories to avoid weight gain. But metabolic rate increases about 20% during injury, so consuming a low-calorie diet will only prolong your recovery. Fluids One of the most important nutrients to consume is adequate water. Surgery causes a loss in body fluids and electrolytes; rehydration is crucial for your recovery. Aim for 8 cups of water daily. You may also drink diluted juice (50% water, 50% juice), sports drinks, or tea (watch caffeine intake). Protein Protein is needed for tissue repair and regeneration. We Fat Fats lubricate the body, muscles, ligaments, and skin. Athletes who add more fat to their diet may notice an increase in healing, especially when omega-3 fats are consumed. These long-chain fatty acids have anti-inflammatory properties that may speed healing of injuries. Fruits and vegetables These are packed with phytochemicals and antioxidants, all of which help the body clear any chemical and cellular waste, and fight inflammation. Make sure you get at least 2 cups of colorful veggies along with a couple of pieces of fruit each day. Tart cherry juice Research suggests the anthocyanins found in cherries, which gives them their bright red color, may reduce inflammation linked to muscle damage or injury. A recent study1 followed 20 healthy men and women who consumed cherry juice for five days prior to a marathon and two days after the race. Those who consumed cherry juice had a faster recovery of strength, enhanced total antioxidant capacity, and decreased inflammatory markers. Application This may be a bit overwhelming, so I provided a couple of ways to implement the above recommendations: Super smoothie: Tart cherry juice (no added sugar) Frozen berries Essential fatty acids (an oil-based version, ex: Health from the Sun Total EFA’s) Whey protein powder Cocoa (for more antioxidants and of course, chocolate!) Ground flax seed (optional) And even some dark green leafy veggies (spinach is a good choice) Blend in a blender; use juice, water, or even milk until desired consistency is achieved. Healing soup Boil a whole chicken for about an hour Remove skin and bones; shred meat Add the following (or anything else you like): Bouillon to desired taste Kale or chard Broccoli Bok choy Carrots Red peppers Zucchini/yellow squash Let simmer on low until you are ready to enjoy!
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