If you are a runner, whose training/running schedule has been affected due to an injury, then, a few dietary additions can help. The importance of a healthy diet can not be argued. The right diet helps runners maintain optimal performance and helps them achieve goals. However, there are a few foods that can also help you combat running-based injuries. Read through the article to find about foods; which, when combined with adequate rest and doctor’s advice, can help the injury heal faster.
Immobilization due to a muscle injury can lead to a decline in its strength and loss in muscle mass. A protein-rich diet can help minimize the loss. During the rest-period, a slight increase in your daily protein intake can help speed up the healing process, and rebuild the lost muscle. Including protein-rich foods such as tofu, eggs, chicken, seeds, etc. can help regain muscle mass faster once you resume training.
After an injury, fruits and vegetables rich in vitamin C should be added to the diet. Vitamin C helps in the formulation of collagen which helps in maintaining the muscles, skin, and tendons. Further, it has anti-inflammatory and antioxidant properties that can prevent excessive inflammation. Fruits such as oranges and vegetables such as spinach will make an excellent addition to the diet.
In order to control the oxidative stress caused due to an injury, foods containing Vitamin A and Vitamin E also need to be included in the diet plan. For Vitamin A, opt for foods such as sweet potatoes, leafy greens. For Vitamin E, opt for almonds and avocado. Calcium, too, is another significant micronutrient that helps in blood clotting and optimal bone formation. Along with this, Vitamin D is also important as it helps direct the calcium to the bones. Foods containing zinc also aids in tissue repair and wound healing. A lack of zinc-rich foods such as meat, nuts, seeds can delay the process of healing.
It is important to listen to your body and not overexert it. A proper rest period is advisable. Some injuries might require a higher intake of certain nutrients. It is best to consult a doctor before the same.