If you're an athlete or just working on getting in shape, you take measures to prevent injuries by using the right equipment and keeping it in working order. Nutrition, too, is a piece of your equipment and is the fuel that not only provides energy, but also allows your body to recover and adapt. Eating the right foods in adequate quantities can give your body the best opportunity to perform with less risk of injury. Check with your doctor before making significant changes to your diet or exercise regimen.
Consume Enough Calories and Protein
According to the website Competitor, it is imperative for injury prevention to eat enough calories every day. Competitor explains that without enough calories, your muscles will enter a catabolic state in which lean muscle tissue is converted into fuel. As a result, your muscles will be more prone to injury and less capable of repairing injuries that occur during physical activity. The American Dietetic Association explains that this risk for injury is particularly concerning for female athletes, who can be more prone to stress fractures if they don't consume enough calories. Check with your doctor, dietitian or trainer for the recommended number of calories for your body weight and goals.
Adequate protein consumption is also essential for injury prevention and, if injury does occur, helps prevent your body from entering a catabolic state, according to a 2006 article published in the "Journal of Parenteral and Enteral Nutrition." The author of the article, dietician David Frankenfield, explains that the recommended amount of protein necessary to prevent catabolism has not been determined, but studies suggest as much as 1.5 to 2 grams per kilogram of body weight.
Include Fat in Your Diet
Fats are usually the type of food you avoid when you're in training; however your body does require some form of fat daily to maintain the health of your cell membranes. A 2003 study performed at the University of Buffalo found that female runners who ate a low-fat diet had an increased risk of sustaining an injury. Analyses found that restricted fat intake in relation to number of total calories consumed were predictive of injury, exclusive of any other factors. Also important in injury prevention and overall good health is the type of fats you choose to include in your diet. According to the University of Michigan, monounsaturated fats such as those found in vegetable oils, nuts and seeds and polyunsaturated fats found in fish like salmon help your body heal without increasing your risk of cardiovascular disease.
Consume Rich Sources of Calcium
Calcium is the most abundant mineral in your body and is especially vital to maintaining and rebuilding bone tissue. According to Competitor, low-impact sports like swimming and cycling are much less likely to produce stress-related injuries than high-impact sports like running. Calcium deficiency can lead to decreased density of your bones, which can lead to increased risk of injury. Supplemental calcium as well as increasing your intake of calcium-rich foods like yogurt can help ensure that you are consuming enough calcium to offset losses experienced during high-impact training.
Stay Hydrated
Getting enough water, especially if you're physically active, can help decrease fatigue and prevent injury. According to the website Running to the People, water is second only to air in its importance for athletic performance. A loss of just 1 percent of your total water volume can decrease your performance by as much as 10 percent. Drinking eight 8 oz glasses of water daily is the absolute minimum you need, and you should carry water with you and drink it throughout the day to ensure your needs are met. A good way to gauge how hydrated you are is the color of your urine; the darker your urine is, the less hydrated you are.
References
- Competitor; Healthy Eating Habits can Help Prevent Injuries
- American Dietetic Association: Fueling Figure Skaters
- University of Buffalo News Center; Female Runners Eating a Low-Fat Diet may Increase Risk of Injury, Limit Energy Supplies, UB Study Suggests.
- Running to the People; Hydration and Running: Water to Avoid Injuries
- "Journal of Parenteral and Enteral Nutrition": Energy Expenditure and Protein Requirements After Traumatic Injury : David Frankenfield, MS, RD, CNSD: 2006
- University of Michigan: Healing Foods Pyramid - Healthy Fats
