Food for injury recovery
That, When and how to eat?
When we suffer an injury, either muscular, bone or articular, Our body needs specific nutrients to repair damaged tissues. Food can accelerate or delay this process and, Unfortunately, Many people neglect this crucial aspect during recovery. That is why we come to shed light in this matter.
Food and injury
Proteins are bricks that rebuild muscles and tendons. But it's not just about quantity, but of quality and distribution. Include a complete protein source of eggs, fish, league meat or legume combinations with cereals ensures a constant supply of amino acids.
The leucine, abundant in milk serum, Eggs and meats, It is particularly important for its role in muscle synthesis. For those who prefer plant options, soy, Chickpeas and Quinoa are excellent alternatives.
Los omega-3 fatty acids present in him salmon, Chia M nuts and seedsThey odule inflammation. Combine them with foods rich in antioxidants (berries, turmeric, has green) Create an ideal environment for repair.
A simple trick:
Add a pinch of black pepper to turmeric multiplies by 20 The absorption of its active substance, at Curcumina.
The collagen, especially hydrolyzed collagen peptides, It has demonstrated benefits for the recovery of tendons and ligaments. You can find it naturally in Bone broths o As Supplement. Minerals like zinc (oysters, pumpkin seeds) and magnesium (spinach, almonds) They also play key papers in healing.
The hydration It is another frequently forgotten pillar and as a nutritionist of Laugan Getxo I don't get tired of repeating it. Water is necessary for transport nutrients to damaged cells and remove waste. A practical way to monitor it is to observe the color of urine: It must be light yellow.
In our center, We design plans that take into account the type of injury, your level of activity and, of course, Your food preferences. Because recovering does not mean hungry or eating tasteless foods. If you think we can help you, 📍 Book your appointment here .
You can consult the full article in the Journal of the International Society of Sports Nutrition For more details: Jissn – Nutrition for Injury Recovery.
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