Nutrition and Sport Related Injuries

Sports-related injuries are commonplace among all levels and types of athletes. Increasing demands and levels of competition have undoubtedly furthered risk. Preparation through both exercise and nutrition can help to mitigate risk, but ultimately sport carries an inherent possibility of varying degrees of injury. This, however, should not keep one from the fruitful endeavor of sports and physical activity as they are both physically and psychologically important activities for engagement. 

Nutritionally speaking, with injuries, people often think they should consume much less as they worry that reduced physical activity requires less intake. The truth is that needs both on the macro and micronutrient levels can be similar, if not higher, to help promote healing during times of injury. A food-first approach will help meet these needs with a well-balanced diet. A trusted provider may recommend supplement options to aid in recovery, and musculoskeletal professionals will have a variety of therapeutic modalities and exercises to aid in recovery. 

With a sport-related injury, inflammation is sure to follow. Inflammation is a term often thrown around a lot and can be misunderstood. Acute inflammation, such as that following a sport-related injury, is a normal, healing response from the body. This initial bout of inflammation, which may persist for hours to a few days depending on the injury, may be considered “normal” and part of the body’s productive response to respond to the trauma. In this initial stage, actions made to drastically halt inflammation may work to hinder the body’s ability to heal itself and, thus, not benefit the injury. While actions commonly used like icing and pain relievers after the initial onset of injury may help reduce discomfort, they may not be doing much, if any, to help the injury heal, and more recent research may indicate an actual slowing of healing. The popularized RICE protocol that is to REST-ICE-COMPRESSION-ELEVATION, although still commonly used in the sporting world for recovery, has been recanted by its author, Dr. Mirkin, for its failure in helping the body heal from itself and instead may delay healing. 

Nutritional Needs 

Sports-related injuries are complex and metabolically taxing events that mount a massive healing and immune response; your body needs to be properly prepared to adequately meet these demands. Caloric needs may increase 15-50% with injuries and altered modes such as the use of crutches, expend 2-3x the amount of energy as normal walking. Reduction of too many calories results in worsening muscle protein synthesis, impaired wound healing, and muscle loss. Calories should not be drastically cut back as the intake of food gives the energy and nutrients that your body is actively using to get you back into action. 

Protein intake should not suddenly drop off following an injury either, as those with high and moderate protein intakes before the injury that then had sudden changes notices significant

muscle loss. Furthermore, MPS is thought to be sufficient with around 25g of protein in one dose before the injury. However, this is thought to increase in times of injury and immobilization, so higher doses of protein per meal should be considered. Recommendations of 2-2.5g/kg may be warranted to aid in healing, especially in the case of caloric restriction. Protein intake needs to be maintained. 

Nutrients to Consider for Healing 

While creatine is one of the most well-researched and safest nutrients, found in both food and supplements, that is often used in training; it may have applications for recovering from injury. While research is debated on its direct role in healing muscles, there is evidence to suggest its role in increasing GLUT4 following injury. Creatine may also help in improving muscle glycogen, maintaining muscle mass, and increasing levels of IGF-1. This nutrient may have a role not only in aiding muscle mass but also in metabolic health more generally. 

Although lacking large amounts of quality human studies, animal models using Omega-3 supplementation have shown positive results in recovering from injury. These fats have helped stimulate muscle protein synthesis pathways as well as improve insulin sensitivity. Some options that could be valuable to help meet protein needs and omega-3’s in a food-first approach to aid with recovery may include salmon, mackerel, sardines, tuna, walnuts, chia seeds, flax seeds, and, if possible pasture-raised eggs and grass-fed beef, contain higher amounts. 

Collagen is another debated topic in the literature; the idea of ingesting forms of collagen, gelatin, as well as vitamin C is thought to help the body rebuild tissue repairs and stimulate the body’s restoration of collagen. Some research indicates positive outcomes of 10-15g of hydrolyzed collagen a day for injury, but not all research shows benefits to collagen use. 

Avoid Alcohol 

While alcohol is often enjoyed by athletes, it plays a damaging role in the healing process. Ingestion impairs muscle protein synthesis and wound healing by altering the immune response and has been linked to reducing lean body mass loss while immobilized. Furthermore, alcohol use may influence one to make choices that exacerbate their current injury or lead to an additional injury. While suffering from an injury can be a traumatic experience both physically and mentally, alcohol is not the coping mechanism to help you feel better. 

Concussion and TBI 

Sports-related concussions are forms of traumatic brain injuries that are quite serious. They are caused by a force applied onto the body leading to temporary deterioration of neurological function. Unfortunately, many sports may lead to the risk of a concussion, and much of the protective equipment in place does not provide perfect protection. Antioxidants and

anti-inflammatory properties are major considerations to reduce both inflammation and the dysregulation of altered influx calcium channels leading towards oxidative stress. Omega-3s have shown beneficial effects in humans for both inflammation and damage as well as normalizing levels ofBrain-Derivedd Nootropic Factor (BDNF). Low levels of nutrients like vitamins c, d, and e before injury worsen outcomes, and caffeine intake during a concussion is thought to be detrimental to recovery. Supplementing curcumin and magnesium also has similar applications. While this is an area of continuing research, it is clear any situation of serious trauma to the head should be medically supervised, as is the protocol for healing to include nutrition and possible supplementation following injury. Brain health is no small matter and can have long-term consequences. 

Summary 

All forms of physical activity, from organized sports, weight training, yoga, hiking, and all other forms of exercise, present possible risks for injury. These injuries can vary in duration and severity and also present a possibility for other downstream effects. This should not dismay anyone from enjoying their favorite activity as steps can be taken to keep a happy and healthy you. Being conscious of a well-balanced diet full of a variety of micronutrients before injury as well as physical preparation, helps mitigate the risk of injury in the first place. They may also help positively influence outcomes, although injury can not be avoided as it is an inherent risk. The good news is your nutrition can be an important consideration to help you heal completely and timely. Working with trusted providers will help your healing journey and provide you with a sense of relief; nutrition is part of this story. Your nutrient needs are likely to be equal or greater during the time of injury and should be met, not avoided or minimized while time is spent healing. A focus on protein intake is important to help heal tissue and preserve muscle mass when abstaining from activity. Research is ongoing to investigate micronutrients and supplementation, so a food-first approach is always appropriate, and further steps may be taken in consultation with a trusted provider. Concussions provide a serious risk and injury to activity and should be met with immediate medical attention. Much like soft tissue injuries, brain injuries are complex and may be aided by nutrients found in food to boost healing.