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Nutrition for Sports Injuries & Healing: Part 2 of 3

Dr. Geoff Lecovin, MS, DC, ND, L.Ac, CSCS, CISSN

Nutrition for Sports Injuries & Healing: 2 of 3

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

“Unleashing the Power of Food”

The key points to consider with the pyramid of nutritional

Prioritization:

  • Consume adequate calories to ensure energy balance

  • Ensure optimal intake of macronutrients (Carbohydrates, proteins and fats) for energy, repair and reducing inflammation

  • Eat enough nutrient dense foods to avoid micronutrient deficiencies (vitamins, minerals and phytonutrients)

  • Strategic timing of nutrients for energy and repair

  • Select nutrient supplementation for inflammation, muscle, tendon and bone repair

Energy

Adequate calories (energy) are essential for maintaining ideal body weight, fueling activities (e.g. rehabilitation) and promoting healing/recovery. Determining one’s energy requirements can be done using online calculators that take into account one's metabolic rate (BMR) and activity energy expenditure (i.e. rehabilitation, exercise, healing requirements and non exercise activity thermogenesis). Many individuals reduce their calorie intake during injury recovery out of fear that they will gain weight. While consuming excessive simple carbohydrates could lead to unwanted weight gain, supporting the healing process with adequate calories is essential. In addition, some weight gain may be favorable for optimal healing. Also, during recovery, the use of crutches or other ambulation aids can substantially increase one’s energy requirements.

Macronutrients

There are three macronutrients:

  1. Carbohydrates

  2. Proteins

  3. Fats

Each macronutrient plays an important role in the healing process and will be discussed in the context of the three T’s: Total, Type and Timing.

Carbohydrates

Carbohydrates include sugars (simple) and starches (complex). Their primary function is to provide energy for moderate-intense activity. They are also important in keeping the body in an anabolic state by helping to mediate cortisol levels, a main catabolic hormone. Carbohydrates also spare protein, which further aids in maintaining an anabolic state. During injury healing, one should consider meeting carbohydrate requirements for both the healing process as well as rehabilitation. This could be in the range of 3-5g/kg Body Mass, with the focus on low glycemic carbohydrates (e.g. whole grains, vegetables and fruits) as the primary sources.

Proteins

Proteins are essential for muscle growth and repair as well as keeping the body in an anabolic state. They can be categorized as:

  1. Complete - Animal sources, such as beef, poultry, pork, lamb, fish, eggs, dairy and plants such as quinoa and soy

  2. Incomplete - Plants, such as grains, legumes, nuts and vegetables

The general dose for protein to help support healing is 1.5-2.5 g/kg Body Mass. Include some protein with each meal (about 0.4 g/kg Body Mass or about 20-40g). If you are vegetarian, make sure to balance complementary protein sources throughout the day, e.g. Rice and beans, and aim for intakes towards the higher end. Protein needs can be higher in older adults as well as in disuse atrophy, where there can be anabolic resistance.

Fats

Fats and oils can be categorized according to their saturation. The degree of saturation determines the melting point and stability of a fat. Fats are important as an energy source (low intensity activity), hormone production and in controlling inflammation.

Sources of fats include:

  • Saturated fats- Animal fats and coconut Monounsaturated- Avocados, olive oil, macadamia nuts

  • Polyunsaturated:

    • Omega 6 (Proinflammatory if out of balance)- Seed and vegetable oils, e.g. canola, corn, peanut, sunflower, safflower

    • Omega 3 (anti-inflammatory)- Dark green leafy vegetables, flax/hemp seeds, walnuts, cold water fish, grass-fed beef, omega-3 eggs

In general, fats should make up anywhere from 15-20% of one’s diet, with the emphasis on omega 3 polyunsaturated fatty acids and monounsaturated sources. Diets high in saturated fats and omega 6 polyunsaturated fatty acids can put the body in a more inflammatory state.

Micronutrients

Micronutrients include vitamins, minerals and phytonutrients. They are required in small quantities to ensure normal metabolism, growth and physical well-being. They also help to reduce inflammation and support the healing process. When it comes to micronutrients, avoiding nutrient deficiencies is the key and this can be done by eating a well balanced, varied, whole foods and unprocessed diet. Supraphysiologic vitamin and mineral supplementation beyond what a balanced diet can provide, is not recommended and in the case of antioxidants (e.g. Vitamins A,C,E,Beta carotene, Zinc and Selenium) can adversely affect healing by disrupting the beneficial aspects of inflammation.

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