NUTRITION WHEN INJURED πŸ†πŸ‡πŸˆπŸ‰πŸŠπŸ—πŸ₯—

Omkar kamthe
Omkar kamthe

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Nutrition
NUTRITION WHEN INJURED πŸ†πŸ‡πŸˆπŸ‰πŸŠπŸ—πŸ₯—

Injuries can really suck if you are regular to the gym. Often clients have a common query about the nutrition they need to follow when they are injured. Firstly you need to understand, injury is the part of fitness so never get demotivated if you are injured, just focus on how it will get recovered faster. Usually, when people get injured, they just forget their nutrition and quit everything by changing their eating habits to junk which leads to the weight gain over the period of time. Here are some of the nutrition tips you need to keep in mind when you are injured: β€’ Don't miss out on your protein. Having an adequate amount of protein as per your body requirements will help you to maintain your muscle mass. β€’ Antioxidants, Vitamins, and Minerals. Antioxidant-rich fruits and vegetables help to speed up the healing. Some of the highest sources of antioxidants include blueberries, cranberries, pineapple. Turmeric, garlic, and ginger have also been shown to have beneficial anti-inflammatory properties. Foods rich in Vitamin C, plays a very important role in tissue growth, repair and wound healing. So include these in your diet as much as possible. Omega-3 fatty acids also have received considerable attention in the context of nutritional support for injuries. There is a clear association of many micronutrients, such as zinc, vitamin C, vitamin A (and others) with various aspects of wound healing and recovery from injury. Vitamin D during healing from fractures is important for optimal bone formation. β€’ Don't be in a calorie deficit. Since you are not training, your body needs some extra calories for the speedy recovery. So eat around your maintenance calories. β€’ Water intake. Have a good amount of water about 4-6 liters a day. β€’ Sleep Last but not least, your sleep. Allow your body to rest properly in this phase which will help your body to recover fast. So the bottom line is, Trust your body and fuel it with the required nutrition. Don't rush for your recovery. Understand, it's a process where patience and consistency is the real key. Disclaimer: Medical conditions need to be taken care of accordingly. Always consult a doctor while injured to avoid major issues. So how do you manage your nutrition when injured?😜 References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672013/ https://www.ncbi.nlm.nih.gov/m/pubmed/26947692/
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Sudhakar S

really it's useful

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