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foods that speed up sports injury recovery

Top 9 Foods for Speedy Sports Injury Recovery

If you are a sportsperson, then you know how hard it is to avoid injuries. You also know how hard it is sometimes to recover from an injury. But like you are about to find out, there is a huge connection between how fast an injury heals and what you eat.

Before then, though, note that when it comes to sports, nutrition is everything. It doesn’t matter if you’re trying to gain muscle, lose weight or, in this case, recover from an injury.

What you eat will have a direct impact on everything you do on and off the pitch. So what exactly should you eat to expedite your recovery?

1. Steak

It is hard, almost impossible, to resist perfectly cooked steak. Flavourful, marbled, marinated, and the right amount of red meat doesn’t just leave you with a good experience.

It also goes the extra mile to speed injury recovery. It easy to understand why. Steak is rich in iron and protein, which are essential for rebuilding tissues around the injured spot.

Make sure your steak is well cooked and served with a portion of vegetables.

2. Citrus Smoothies

Citrus does more than fight off the common cold. It is also essential for healing. Citrus fruits like pixies and oranges are rich in minerals that speed up healing and boost the immune system.

citrus smoothies injury recovery

You can eat citrus fruits or drink fresh fruit blended from citrus fruits, but there’s a more fun way to get all your fruity nutrients in one serving – smoothies.  To make the most of citrus smoothies, ensure yours has the following fruits:

  • Coconut water – it is ideal for replenishing electrolytes lost during aerobic activities. It is also lower in calories compared to most sports drinks.
  • Blueberries – Blueberries are extremely rich in antioxidants that prevent muscle damage. Eat some berries often to avoid extra muscle pain or include them in your citrus smoothie. Fun fact: blueberries can help your injured muscles recover up to 2 or 3 times faster than usual!
  • Pineapples – Like berries, pineapples are rich in antioxidants that can help you recover quicker and build healthy muscles faster. Pineapples are also rich in bromelain, which is an enzyme that prevents injury inflammation.
  • Bananas – They contain good carbohydrates which the body easily and quickly converts into energy. Eat a banana after light workout sessions to rebuild muscles after.

3. Eggs and Toast

Include eggs as part of your breakfast as you recover. It doesn’t matter how you enjoy them. Whether scrambled or boiled, eggs are a great source of combined nutrients and proteins. An egg or two before you start your day can set up your body for hours of healing. When combined with whole-grain toast, eggs make a great meal because they are rich in fiber, carbohydrates, healthy fats, and vitamins.

4. Sweet Potatoes

Sweet potatoes have plenty of Vitamins A, B, and C. They are also rich in soluble fiber and other minerals like calcium, iron, and selenium, which are essential for healing. It doesn’t end there.

Sweet potatoes are also rich in copper, manganese, pantothenic acid, and niacin. They are high in beta carotene, which is a vital antioxidant that promotes healthy eyesight.

5. Seafood

Fatty fish like trout, salmon, and many whitefish varieties have plenty of Omega 3 and proteins that promote the body’s natural healing process.  Seafood meals also contain high amounts of zinc, which can accelerate healing.

fish speed ups injury recovery

Notably, zinc deficiency can slow down the recovery process. Eat shellfish once in a while to replenish zinc. Alternatively, whole grains come in handy where seafood proves hard to find.

6. Colorful Salads

Please keep it simple here. Don’t use lettuce; instead, go for arugula, spinach, and other leafy varieties. These alternatives are rich in vitamins A and D and Calcium. Prioritize dark, leafy greens.

Be sure to add orange carrots, green and red bell peppers, purple cabbage, olives, and white onions. The more colorful your salad is, there more nutrient-packed it will be.

This will fire up and fuel your body upon the essential building blocks it needs to recover on time. There is one important thing to remember when preparing colorful salads.

Go easy on the dressing. For example, if you douse your colorful salad with ranch, it’ll ruin everything and make your choice of colorful salads a waste. Keep it simple – don’t dress your salads.

7. Mixed Nuts

Consider mixed nuts a healthy snack that can accelerate recovery. They are useful because they have healthy fats, proteins, and rare minerals. Each type of nut has a perfect balance of earth minerals and vitamins.

This makes them unique when it comes to food options you should consider when recovering from a sports injury. Nuts contain trace elements of rock minerals and metals that our bodies need in small portions but often have trouble finding.

Ensure your body has all the essentials by consuming salted nuts instead of chips during your recovery journey.

8. Lean Hamburgers

Enjoying a lean hamburger is exactly what your body needs when building new tissue and knitting together an injured spot. It would help if you had lots of energy and protein to get through the healing process and burgers have plenty of these nutrients.

Remember, though, that lean hamburgers ideal for recovery should be made with at least 92% lean meat. That way, you’ll be prioritizing calories on protein instead of fat. Note that most grocery stores have lean hamburgers with at least 93% lean meat.

Being able to control how you prepare or make your hamburgers is precisely why it is good to make them at home on your own instead of going out for some fast food.

9. Broccoli

brocolli speed injury recovery

Broccoli is rich in fiber, which is ideal for a healing body. It is also rich in calcium, which is essential for healing nerves and bones. Lastly, broccoli is rich in vitamin D, which helps the body to absorb the right amount of calcium needed for healthy bones.

Wrap up

Recovering from an injury takes time, depending on several factors such as the severity of the injury. But it doesn’t matter how bad your injury looks. Include the foods mentioned above in your meals, and you’ll notice critical changes. Your injuries will heal faster than you expect.

If you’ve suffered an injury and are looking for a professional physiotherapist to guide you through the healing process, don’t hesitate to book an appointment with us.

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