While running comes with a multitude of benefits, it is not a risk-free activity either. Runners are prone to injuries, which are not necessarily unavoidable. Following the right technique and maintaining the right posture can help alleviate various problems that runners face. However, in case of an injury, there are a few foods and supplements that can hasten up the process of healing. We have come up with a list of these foods and supplements that you should consider for recovery of an injury.
A protein-rich diet not only helps accelerate muscle growth but also helps in rebuilding the muscle fibers affected during a run. Including enough protein-rich foods such as meat, eggs, tofu in your diet plan will help minimize the effect of an injury.
Zinc helps boost the immune system; and lack of zinc in the diet has been linked to delayed wound healing. Zinc-rich foods such as meat, fish, pulses can help speed up the recovery process. However, it is probable that zinc supplements might result in copper deficiency. Therefore, it is best to get enough zinc from your diet.
Vitamin C has antioxidant, anti-inflammatory properties, and helps repair tissues. They help reduce the soreness in muscles. Runners should include foods such as citrus fruits, papaya, mango etc. in their diet. Runners who often opt for more challenging runs require more Vitamin C than others. While Vitamin C is easily available through a healthy diet, people who still lack it can consider taking supplements.
Calcium is involved in muscle contraction and helps promote blood clotting, besides other things. It is essential to maintain a calcium-rich diet for runners. Go for dairy products, or foods such as okra, seaweeds, green leafy vegetables. Also, include Vitamin D, Vitamin K1 and K2 in your diet which helps absorb calcium and direct it towards the bones. Vitamin K1 and K2 can be found in foods such as egg yolks and brussels sprouts.
Creatine is a supplement that helps improve performance in various sports activities. While there is no concrete evidence linking creating muscle recovery, studies have found positive effects of the supplements. Creatine is also found naturally in meat, poultry, and fish.
Including these foods and supplements can hasten the process of recovery. Other than these fiber-rich foods, glucosamine, silicon, and arginine can also be considered.