Top Foods and Supplements to Recover from Sports Injury

Whether you’re an athlete, fitness freak or just a regular jogger on a morning run, an injury could stop you on your tracks any time. A regular painkiller or bandage can help bring down the pain but to heal your damaged tissues faster, diet and supplements can do wonders. Are you aware of the right foods and supplements? Here, let the professionals at Paterson Family Chiro walk you through the list.

Protein-Rich Meals

Protein-rich foods are a fad for bodybuilding. You hear the word every day. What you may have forgotten is that protein also builds tissues and helps heals injuries faster. Injury can affect strength and muscle mass, especially if you’re advised rest for a long period of time. You can help prevent inflammation from worsening and slowing down your recovery by increasing your protein intake once you are up and about. Pile up your plate with meat, fish, tofu, beans, chicken, nuts, seeds and lentils. Distribute them throughout the day into four equal parts to stimulate muscle growth. Have a protein-rich snack before bedtime.

Reduce Calorie Intake

To prevent the injured, immobilized body part from puffing up with unwanted body fat, reduce calorie intake. Have a fibre-rich diet to feel full. Avoid snacking on unhealthy foods. Have more fruits, vegetables, whole grains and legumes that are high in magnesium, zinc and vitamin C, all of which help in recovery. Mind you, cutting down your calories intake severely can slow down the speed of healing and lead to muscle loss. Focus on keeping your weight consistent instead till you up and about. Fibre-rich foods can help you get rid of unwanted body fat without slowing down your healing process.

The Wonders of Vitamin C

Vitamin C is the magic vitamin that speeds up tissue healing by producing collagen which strengthens your bones, muscles, tendons and skin. It is also an antioxidant with anti-inflammatory properties that speed up your recovery from injuries by reducing inflammation. You will find vitamin C in all kinds of sour, citrus foods such as lemons, limes, oranges, red and yellow bell peppers, broccoli, berries, tomatoes, dark leafy greens, mango and papaya. If you are not up for sour foods or generally dislike it, have vitamin C supplements to speed up your recovery.

Omega – Fatty Acids

Inflammation after injury is the first thing that needs to be healed before your tissues start regenerating. Excessive inflammation can slow down your recovery. Increase your intake of omega-fats. You will find it in fish, walnuts, flax and chia seeds, corn, soy, canola and sunflower oils. Alternately have Omega-3 supplements to increase muscle protein and recover from concussions.


Zinc is made of many enzymes and proteins are required for tissue repair. Insufficient zinc can slow recovery. Increase intake slightly by consuming meat, fish, shellfish, pulses, nuts, seeds and whole grains. Avoid high doses of zinc or it might increase the likelihood of copper deficiency.

Calcium and Vitamin D

At all costs, you need to make sure you have enough calcium and vitamin D to make up for the loss of tissues in your bones and muscles after injury. Have supplements or fortify your meals with dairy products, leafy greens, broccoli, almonds, seaweed, tofu, sardines and okra. A bit of exposure to the sun can build the production of vitamin D in your body.

Welcome to Paterson Family Chiropractic Clinic in Langley, BC

If you have injured yourself or having a hard time moving around after sports, call our office for an appointment to receive treatment to heal faster. Some of our services include massage therapy, chiropractic care, water therapy and cranial readjustment. Walk-ins are welcome.

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