Nutrition for recovery

Aiding your healing from injury through nutrition

No player likes being injured and most will do whatever they can to get back on the court. Many rely on using hands-on treatment, foam rollers and exercises. These can all be beneficial for the right injury at the right time. However, many people overlook other aspects of recovery and for many nutrition is one of them.

Healing effectively from injury or surgery can be vital to supporting sporting performance and this can be helped by what we eat.

Injury produces inflammation and although this is a crucial part of the healing process and we need it to recover and thrive. However, in most cases, we only need inflammation for the first few days after an injury. After that, it can be a challenge for your immune system, which is deeply reliant on lots of nutrients, vitamins and minerals to continue to function adequately. So good nutrition is essential.

Here are some top foods that can help:

Berries are also an excellent source of vitamin C. Research shows that vitamin C helps rebuild collagen and soft tissue, which can help wounds heal quicker. E.g. blueberries raspberries & strawberries – frozen will work too!

Healthy Fats (nuts, oils, and oily fish) are anti-inflammatory which helps keep any excess inflammation lower after surgery. e.g. Salmon, mackerel, herring, avocado or walnuts

Dark leafy green Veg – Packing your diet full of green leafy vegetables is another way to help yourself recover. Many greens contain vitamin C, vitamin E and zinc – all effective antioxidants which help prevent inflammation and also reduce levels of free radicals (toxic waste products which are produced where inflammation is present).  Good examples of these are broccoli, spinach, cauliflower, Brussel sprouts, cabbage and kale and green herbs such as mint and parsley – if you don’t like the flavour put them in a smoothie with some fruit!

Protein as athletes, we all know the importance of protein by now, but when we’re injured or healing it’s more important than ever. Protein is vital for growth and repair in the body. You don’t need to spend a lot of money on protein shakes why not try the chicken, turkey, beans and lentils, a variety of nuts and eggs.

Vitamin D is a hormone that helps regulate a lot of vital health processes in the body; regulating our friendly gut flora (which support our immune system) is one of its key roles. Our bodies can produce vitamin D but need regular sources of sunlight to do so. Typically, our lifestyles see us having up to 23 hours of the day indoors, so trying to plan your day to allow more time outdoors or contact us to seek advice on the most effective evidence-based supplements. You can get some of your Vitamin D from food sources such as eggs and fish and fortified cereal.  

Some other well-evidenced anti-inflammatories to get into your diet are:

• Ginger (wash but don’t peel when using, otherwise you’ll lose some of the nutritional value)
• Fresh coconut (raw chunks, coconut water or coconut milk)
• Turmeric, which can be added to soups, stews, smoothies and when cooking grains/vegetables

Nutritional changes won’t happen overnight nor will you wake up noticing that benefit after day one. Just like improving the skills in basketball…consistency with nutrition is key! Aim to make small changes regularly and by incorporating these in your daily routine, it won’t be long before you could see an improvement.

Written by Ellie Hickman | Nutritionist/ Nutrition coach from healthcare rm

Download the recipes below if you are looking for a way to incorporate the leafy green veg and fish!