Recovering from an injury can be a long and frustrating journey, but the proper therapy, like chiropractic care, massage, or physiotherapy, can significantly speed up the process. An often neglected area is nutrition. By focusing on the right nutrition to reduce inflammation and provide your body with the nutrients it needs to heal, you can bounce back faster and stronger. In this article, Muriel Mangialardi, the nutritionist at Sheddon Physiotherapy and Sports Clinic, shares key strategies to optimize your recovery. From anti-inflammatory foods to essential vitamins and minerals, learn how to fuel your body for the quickest path to recovery.
Prioritize your protein intake
- Why it matters: Protein is essential for muscle repair and rebuilding – as well as maintaining your overall muscle mass. If you have injured yourself, your activity level or training schedule is likely not what it was pre-injury. Take this time to prioritize protein in your diet so you maintain the muscle mass you have while offering your body a chance to heal and rebuild.
- What to eat: Include lean meats, chicken, turkey, fish, eggs, milk, greek yogurt, cottage cheese, legumes, tofu
- Tip: Aim for around 30g protein at every meal and snack
Anti-Inflammatory Foods Matter
- Why it matters: Inflammation is part of the healing process, but excessive inflammation can delay recovery. Anti-inflammatory foods can help control this.
- What to eat: Focus on foods rich in omega-3 fatty acids like fatty fish (salmon, mackerel), walnuts, and flaxseeds. Also, include plenty of fruits and vegetables, especially those high in antioxidants like berries, leafy greens, and turmeric.
- Tip: sprinkle ground flax over yogurt, in scrambled eggs, or mix with breadcrumbs for homemade chicken strips.
Hydrate
- Why it matters: Proper hydration helps maintain the elasticity and flexibility of muscles and tissues, which is crucial during the healing process.
- What to drink: The best hydration hack? Water – 2 to 3 L each day.
- Tip: If you have trouble drinking enough water throughout the day try adding frozen berries or a herbal tea to your water bottle. The flavors infuse into the water through the day and make for a tasty drink without any sugars or caffeine.
Get your collagen-boosting nutrients each day
- Why it matters: Collagen is a protein that plays a crucial role in the strength and structure of tendons, ligaments, and skin. Boosting collagen production can help in repairing these tissues.
- What to eat: citrus fruits, bell peppers, strawberries (high in vitamin C) and bone broth, chicken skin (high in amino acids like glycine and proline)
- Tip: Collagen powder supplements are a great way to consistently make sure you are getting enough each day. They mix well into your morning coffee, tea or smoothie.
Add supplements
The right supplements can help support healing and recovery along with the tips mentioned above. Here are my top 3 supplements to ensure you are taking after an injury to promote healing and decrease inflammation:
1. Omega-3 Fatty Acids (Fish Oil)
- Why it helps: Omega-3 fatty acids, particularly EPA and DHA, are known for their potent anti-inflammatory properties.
- How much? A typical dosage ranges from 1,000 to 3,000 mg of combined EPA and DHA per day.
- Considerations: Make sure to choose a high-quality fish oil supplement that is free from contaminants like mercury – Nordic Naturals is a great product.
2. Curcumin
- Why it helps: Curcumin is the active compound in turmeric, known for its strong anti-inflammatory and antioxidant effects.
- How much? Anywhere from 500 to 2,000 mg per day. Brands like Metagenics, Designs for health or pure encapsulations are great products.
- Considerations: Curcumin is generally safe but can interact with blood thinners and certain medications, so it’s important to consult a healthcare provider before starting.
3. Vitamin D
- Why it helps: Vitamin D plays a critical role in immune function and inflammation regulation. Low levels of vitamin D have been associated with increased inflammation and a slower healing process.
- How much? Individual needs are based on your current blood level – If you don’t know yours, start with 1000 – 2000IU per day. It is recommended getting your Vitamin D tested if you are unsure as you may need quite a bit more if your levels are low.
- Considerations: Choose the drops or gel-capsule supplements over the pills for better absorption.
Want to learn more about Muriel, click here.
At Sheddon Physiotherapy and Sports Clinic, we believe in a comprehensive approach to healing. As a multidisciplinary clinic, we offer chiropractic care, massage therapy, physiotherapy, and expert nutritional guidance to ensure all aspects of your recovery are covered. Whether you’re dealing with a muscle injury or looking to improve your overall wellness, our team is here to support you every step of the way. With the right combination of therapies and a strong focus on nutrition, you’ll be on the fastest path to a full and lasting recovery.
