Coconut oil is another common way for those dealing with arthritis to decrease inflammation. Consult with a dietician or qualified orthopedist for more information about omega-3 fatty acids in your diet.

Like protein, zinc is also instrumental in helping you heal wounded tissue. And according to nutritional experts and physical therapists , failing to ingest enough zinc can prolong the healing process.

Common examples of zinc-rich foods include meat, fish, shellfish, and whole grains. Nuts are also a great choice. However, be sure to stay away from zinc supplements. Calcium plays a very important role in helping to heal broken bones.

Some examples of calcium-heavy foods include broccoli, almonds, okra, and of course: dairy products. While there are few foods that contain naturally-occurring vitamin-D, it can actually benefit your recovery.

Vitamin-D is one of the best methods for natural pain management. Also, these nutrients can help to prevent sports injuries in children. In order to recover from injuries like tears and strains , orthopedists generally recommend keeping the injured body part immobile.

This prevents additional inflammation. Fiber-heavy foods will help you to feel full much faster and prevent you from overindulging. This will help you control your diet naturally. Here are some of her top tips:2 Post-Injury Nutritional Tips Trauma or surgery may require up to 20 percent more calories, and crutching requires two to three times more energy than walking.

If your athlete or patient is dealing with post-op nausea, recommend bland foods like bananas, rice, applesauce and toast, as well as smaller and more frequent meals with nutrient-dense liquids like smoothies. Constipation can also occur after surgery, in which case you can recommend increasing fluid and fiber intake.

If antibiotics are prescribed, include prebiotic and probiotic-rich foods to restore the beneficial bacteria involved in digestive and immune health that antibiotics can remove.

Prebiotic options include jicama, onion, garlic, asparagus, oats, wheat, barley and mushrooms. Probiotic options include yogurt, kombucha, sauerkraut, miso soup and kimchi. Increase protein intake alongside the amino acid leucine to maintain anabolic function during the immobilization phase.

Leucine rich foods include cheese, meat, fish, nuts and seeds and tempeh. For best results, consume 20 to 35 grams of leucine-rich protein every three hours during the day and before bed. Control inflammation by swapping pro-inflammatory fats like fried and greasy foods, processed meats and vegetable oils with anti-inflammatory fats found in olive oil, avocado, fish, flax, nuts and seeds.

Antioxidant-rich fruits like goji berries, blueberries, tart cherries, elderberries and pineapple can also help control inflammation, and speed up healing. While the athlete or patient may want to reduce carbohydrate intake to control body weight, whole grains provide many nutrients that fuel and support rehabilitation and healing.

A board-certified specialist in sports dietetics CSSD can give individualized nutrition recommendations so the patient feels confident in his or her recovery plan. Excessive alcohol intake can exacerbate muscle loss during immobilization, impair muscle building and contribute to inflammation.

Make sure the athlete or patient is responsibly monitoring his or her alcohol intake. Consider injury specific nutrition interventions that come with concussions, bone injuries, tendon and ligament injuries and orofacial injuries.

Read the full article for these specific nutritional recommendations. Caffeine can block adenosine receptors, which may reduce DOMS by deactivating the central nervous system. Main sources of caffeine include coffee, tea and chocolate3 Omega-3 Fatty Acids: Omega-3 fatty acids containing eicosanoids such as eicosapentaenoic acid EPA and docosahexaenoic acid DHA.

Therefore, it is assumed that intake of omega-3 fatty acid results in anti-inflammatory response to exercise which may reduce DOMS.

Several studies recently demonstrated the effect of taurine on DOMS, although the exact mechanism is not known. Main sources of taurine include animal foods, like meat, fish and dairy. According to the previous studies, a potential mechanism for reducing DOMS by ingestion with polyphenol is its action on membrane stability and reduced lipid peroxidation by inhibiting peroxyl radical activation.

Barb Hoogenboom EdD, PT, SCS, ATC Associate Professor Grand Valley State University Allendale, Michigan Dr. Articles Exercises Research Education My Account Newsletter Sign-up. Performance Health Home Ave Akron, OH Calcium can be found in dairy products, leafy greens, almonds, and tofu. You can find vitamin D in egg yolks, mushrooms, and salmon, but sunlight is the most abundant and effective source!

Some antioxidants you may have heard of are vitamin E, beta-cartone, selenium, and manganese. These nutrients reduce inflammation and promote faster recovery [8]. Dehydration increases your risk of injury—from more minimal muscle strains to serious ligament and muscle tears [9].

Proper hydration helps maintain the elasticity and health of connective tissues, boosts your immune system, and helps with inflammatory regulation [10]. Hydration needs vary drastically from one person to another based on height, weight, age, activity level, and even location people at higher altitudes or in dryer, hotter locations generally need more water.

So for most, we recommend judging hydration needs based on fluid loss during exercise and urine color. As for electrolyte intake, replacing sodium, chloride, potassium, magnesium, and calcium lost through sweat will help maintain fluid balance and muscle contraction—all of which aid in injury prevention.

Opting for salty foods is a great way to get in sodium post-exercise. The foods you eat directly impact your ability to mitigate injury or recover from injury when and if it occurs.

Exact nutrient needs vary significantly from person to person and injury to injury. But, with proper nutrition, you can mitigate risk and increase the recovery rate when and if they happen.

For a daily digest of all things CrossFit. Community, Competitions, Athletes, Tips, Recipes, Deals and more. Morning Chalk Up Search for:. Search for:. Sign In Become a Member. Morning Chalk Up CrossFit Games Season Schedule Leaderboards Community Videos More… Lifestyle Workouts Good Industry Profiles News Education.