NUTRITION FOR RECOVERY

Amarpreet Singh

 | 1 minute to read
Nutrition
#fittrcoach

Nutrition support is critical for a quick and effective rehabilitation from workout injuries. Optimal healing requires a sufficient quantity of macro and micronutrients, and also energy. Here are the nutritional recommendations, which will help you control inflammation, providing key nutrients for rebuilding injured tissue, minimizing muscle atrophy, and supporting strength preservation and gain. 1️⃣ First and foremost, avoid nutrient deficiencies (including energy). Avoiding deficiencies may be a wee bit trickier with decreased energy intake. 2️⃣ Maintain energy balance - Following an injury, most people often decrease their energy intake thinking their energy expenditure has decreased. However, the decline in energy expenditure quite often is not as drastic as may be assumed. Moreover, the healing process itself increases energy expenditure. Hence it is important, not to go on a high deficit during injury. 3️⃣ Maintain a higher protein intake. Aim for 2.0-2.5 g protein/d/kg body mass - Wound healing, as mentioned, is energetically expensive. Inadequate energy will therefore prolong the process of healing. 4️⃣ Muscle protein synthesis also is energetically expensive. In this period of reduced activity/immobilization, even a moderate energy deficit will reduce muscle protein synthesis. 5️⃣ There is evidence for the efficacy of some nutraceuticals, e.g. omega-3 fatty acids. 6️⃣ Antioxidant-rich fruits and vegetables also help control inflammation, which can speed healing. Like, comment and share if you found this post useful. #fittr #motivation #fittrcoach #quantifiednutrition #fitness #workout #fitnessmotivation #fitnesslifestyle #diet #nutrition #training #fitfam #fitnesscoaching #fitnesscoach #fit #gym #fatloss #transformation #instafit #consistency #strengthtraining
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