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Nutrition for Sports Injuries & Healing: Part 3 of 3

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Nutrition for Sports Injuries & Healing: 3 of 3

Dr. Geoff Lecovin
MS, DC, ND, L.Ac, CSCS, CISSN
Naturopathic Physician, Chiropractor, Acupuncturist, Nutritionist, & Personal Trainer

“Unleashing the Power of Food”

Dr. Lecovin has up to this point given us a breakdown of all the components that are involved in healing. Now for more specifics on macro nutrients, timing, and specific food types to involve in your performance and recovery.

Specific Nutrient Timing Considerations Include:

  • Proteins: 20-40g/meal, ideally pulsed every 3-4 hours

  • Carbohydrates: Meet the total daily carbohydrate needs to support rehabilitation, with the focus on consuming low glycemic carbohydrates before and after rehabilitation

  • Fats: No specific timing. Include healthy sources with meals

  • Pre- and post-rehab nutritional interventions: Consume protein and collagen 30-60 minutes prior to rehab exercises

  • Consume casein protein (~ 30–40 g) at bedtime

Supplements

Supplements can play a role in helping to enhance repair, but only when the foundation (energy, macros, micros and timing) is covered. Supplements can be categorized based on how they support (not block) inflammation as well as their role in muscle, tendon and bone repair.

Inflammation:

  • Bromelain: Generally about 500 mg 3x/day away from food

  • Curcumin: 500 mg 3x/day (find product with piperidine)

  • Fish oil: 2000 mg 3x/day

Muscle Repair:

  • Adequate Protein

  • HMB (Beta-hydroxy-beta-methyl butyrate): 3g/day

  • Fish Oil: 4000 mg/day

  • Creatine Monohydrate: 5000 mg/day for 5 days (in divided doses), followed by 3000 mg/day

  • Polyphenols ( micronutrients from plant-based foods ) :

Consume a variety of colorful fruits, vegetables, herbs and

spices

Tendon Repair:

  • Collagen or gelatin: (SEE BAR PROTOCOL)

  • Whey Protein: 20-40 g/day (about 3-5 g Leucine)

  • Nitrates: From food (e.g. beets and chard)- increases circulation

  • Citrulline Malate: 6,000 – 8,000 mg/day- increases circulation

Barr’s Gelatin Protocol

  • 15 grams of gelatin + 200-500 mg of vitamin C, 30-60 minutes before workout

  • Workouts should not exceed ten minutes, and be at least six hours before or after other exercise

  • For rehab after an acute injury, start as soon as possible and do up to three mini workouts per day, separated by six hours

Tendon:
Use isometric holds- 30 seconds, 3-5 times with 30-second breaks

Bone:
Jarring impulses to trigger bone remodeling- Six minutes of jumping rope

Bone Repair:

  • Adequate Protein and Carbohydrates

  • Calcium: Aim for 1200 mg mostly from food sources

  • Vitamin D: Per blood work (optimal levels are 40–60ng/mL)

Hydration

Water is a carrier for nutrients and waste products to and from cells and is a major component of blood. Poor hydration reduces the body's blood volume, thereby reducing oxygen and nutrient delivery, ultimately impairing wound healing. The Institute of Medicine of the National Academies recommends as a baseline that women consume an average of ~90 oz and men consume 125 oz of water per day. Urine color (dark vs light) is one way to monitor hydration status.

Summary

  • Avoid energy restriction as this will slow down wound healing and exacerbate muscle loss

  • Eat a well balanced high quality diet to help avoid macro and micro nutrient deficiencies

  • Optimise protein intake (20-40 g every 3-4 waking hours)

  • Periodize carbohydrates around exercise/rehabilitation

  • Consume healthy fats from omega 3 and monounsaturated sources

  • Choose supplements to support injury healing and repair, opting for a food first approach when possible

The Healthy Plate can be used as a Guide to Balanced Eating

Choose grass-fed, pasture-raised or wild meats/seafood and local and organic produce whenever possible. The freshness and quality of food, and whether that food has been treated with hormones, antibiotics and/or herbicides, can impact the effect of foods on inflammation and health.

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Questions and Contact Info: www.drgeofflecovin.com or email: geoff@drgeofflecovin.com