A Sample Menu for Injury Recovery

In my last post I talked all about nutrients needed for recovery after injury. I gave you guys some sample meals and sample snacks. Now I want to give you a little more detailed picture of what it looks like to get these nutrients in meals and snacks each day. What does it look like to get leucine every 3 hours? What does it look like to get whey protein before bed? How do you fit this in while also squeezing in the other nutrients to promote the best recovery possible? Below I have outlined a sample day for you. I didn’t get super detailed with portions except for the foods with leucine because every athlete will have different calorie, protein, carbohydrate needs, etc. This, however, is a great place to start and you can tailor portions to what works for you in your sport or phase of recovery. Let me know if you have any questions!

Happy Fueling!

Taylor

LEUCINE CONTENT OF DIFFERENT FOODS

Some recommend about 2.5 grams of leucine per meal for adults

• 1 can of white tuna: 3.3 grams

• 3 ounce chicken breast: 1.8 grams

• 1 scoop whey protein isolate: 2.5 grams

• 3 eggs: 1.5 grams

• 1 Greek yogurt: 1.5 grams

• 8 ounces of chocolate milk: 0.8 grams
  

Ten Important Nutrients For Injury Recovery

I work with a lot of injured athletes. I see athletes with torn ACL’s, history of concussion and a handful of other issues, but I most often see athletes with some type of fracture, typically one or more stress fractures. While rest and physical therapy are essential to optimal recovery, so is the athlete’s nutrition. Unfortunately, nutrition can sometimes get forgotten during the recovery stage but but I’m here to say, “Don’t let it!” What you eat during this period can really speed up your recovery or it can hold you back. If used with purpose, what you eat can decrease inflammation, help rebuild the tissue you have injured, prevent loss of lean muscle and help maintain your strength. These all seem like good reasons to focus on nutrition to me! And, like I say with most of my other tips and ideas, you don’t have to make your nutrition recovery complicated! I’m here to give you the facts and then help you most easily incorporate those facts into something doable each day.

If you are an injured athlete or the parent, coach or caregiver of an injured athlete, I hope you can take some of these ideas below and put them to use for the best recovery possible.

Happy Fueling!

Taylor

Why Should Nutrition Be Part of Your Recovery Plan?

1. Support the continued creation of muscle proteins.

   • Muscle protein synthesis (creation of muscle protein in the body) decreases after injury when activity declines and especially when a limb has to be immobilized (like getting a cast on a leg, arm, etc.)

2. Preserve the lean muscle mass you already have.

   • Nutrition becomes even more important to maintain your muscle mass since you cannot use exercise & your typical workouts to help.

3. Maintain appropriate energy balance.

   • While, yes, your energy needs may decrease some during your recovery phase, it’s important to realize that they may not decrease THAT much. This is especially true if you are on crutches, which require 2 to 3 times more energy than walking! If you decrease calories too much, you can slow down recovery due to the decrease muscle protein synthesis, increased muscle loss and impaired wound healing that this will cause.

4. Decrease Inflammation (not necessarily right after injury and surgery but starting a few days after, as inflammation right after an injury is important to the healing process)

   • Just as anti-inflammatory foods and antioxidants were important for recovery after games and practices, they are also important now as the body is working even harder to heal. Continue to include those foods high in antioxidants and those anti-inflammatory foods.

Ten Nutrients to Include in Your Recovery Plan

1. PROTEIN

   • Focus on foods high in the amino acid leucine, which stimulates the creation of protein.

     • Sources: lean chicken, beef and pork, fish, nuts & seeds, cheese, tempeh, milk, yogurt

   • Include a quality source of protein (ideally with leucine) about every 3 hours, after therapy sessions and before bed.

   • Include a quality source of whey protein before bed. Whey protein is released and digested more slowly so your body can work on maintaining and rebuilding muscle during the fasting state of sleep.

     • Sources: yogurt, milk, and cottage cheese

2. CARBOHYDRATE

   • Your body still needs carbohydrates for energy so it can use the protein you give it for muscle repair and building. You may need less carbohydrate than when you were training and competing but don’t cut them way back or out completely!

   • Focus on complex carbohydrates that take longer to digest. This will keep you fuller longer and prevent spikes and dips in your blood sugar.

     • Sources: whole grain bread, pasta, cereal, & crackers, fruit, yogurt, starchy veggies

3. HEALTHY FAT

   • Make sure to include sources of omega-3’s and some monounsaturated fats to help fight the inflammation and support your immune system.

     • Sources: nuts, seeds, avocado, oily fish (salmon & tuna), flax oil, extra virgin olive oil, nut and seed butter.

4. VITAMIN C

   • An important antioxidant that aids in wound healing , tissue repair, and a healthy immune system.

     • Sources: citrus fruits, bell peppers, tomatoes, cantaloup, potatoes

5. VITAMIN A

   • An important antioxidant that aids in cell growth and development and immune function.

     • Sources: sweet potatoes, spinach, carrots, tomatoes, cantaloupe

6. VITAMIN D

   • Aids in calcium absorption and supports bone health.

   • Sources: sunlight, fatty fish, many dairy products (check the label), fortified foods, egg yolks

7. CALCIUM

   • Important for strong bones.

     • Sources: dairy products, broccoli, kale, chia seeds, almonds, fortified orange juice

8. MAGNESIUM

   • Important for making proteins in the body and aids in the absorption & metabolism of calcium and vitamin D.

     • Sources: almonds, sesame and sunflower seeds, cashews, peanuts, bananas, beans

9. ZINC

   • Aids in wound healing, creation of protein and immune function.

     • Sources: lean beef, crabmeat, chicken, cashews, fortified cereals, beans
       

10. COPPER

    • Helps form red blood cells, helps build a strong immune system and strong bones.

      • Sources: sesame, pumpkin and sunflower seeds, cashews and shiitake mushrooms

My Up & At ‘Em Egg Cups are packed with protein, vitamin D, as well as some vitamin C and calcium, all promoting recovery after injury!

PUTTING IT INTO PRACTICE:

Sample Injury Recovery Meals

• Grilled salmon with seasoned brown rice, roasted broccoli, a baked potato and glass of milk

• Peanut butter & banana sandwich on wheat bread + 8 oz milk + 1 cup diced cantaloupe

• Homemade lean ground beef cheeseburger + whole wheat bun + lettuce, tomato, mustard + homemade oven baked potato fries + kale salad

• Baked chicken + baked sweet potato + oven roasted broccoli + glass of milk

Salmon is an excellent source of omega 3’s. Try my Miso Ginger Glazed Salmon for a tasty twist on your average salmon dinner!

PUTTING IT INTO PRACTICE:

Sample Injury Recovery Snacks

• Greek yogurt + fresh or frozen mixed berries

• Quaker Oatmeal Squares cereal + dry roasted almonds

• Slice of whole grain toast spread with almond butter and sliced bananas

• Cottage cheese + diced cantaloupe

• Hardboiled egg + whole grain granola bar

• Protein bar (like 88 Acres protein, Larabar protein, etc.) + glass of milk

Basic rolled or steel cut oats from the bulk bin at your local grocery store provide great fiber, carbohydrates, some protein (because it’s a whole grain), magnesium, and more. Top with a healthy fat like SunButter or almond butter and some fruit for a balance recovery-enhancing breakfast or snack.