Injuries are probable for both beginners and experienced runners. While factors such as technique play an important role, injuries are not completely unavoidable. During activities such as marathon preparation, intense physical activity can lead to injuries. However, exercise-induced injuries can be controlled with nutritional support. For runners, it is equally necessary to have a diet chart in place as it is to follow a train running schedule. Optimal nutrition can help in hastening the recovery process.
The first phase of the recovery process is inflammation. The second phase is proliferation, in which the injured tissue is rebuilt. The last phase is remodelling wherein the wound closes. The time it takes for the whole process to complete depends on the nature of the injury. A serious injury can lead to a long period of immobilization, which also has an adverse effect on the body. Inactivity can cause a reduction in muscle mass and muscle strength. Optimal nutrition can reduce the time it takes to recover and provide support during the period of inactivity.
It, then, becomes essential to avoid nutritional deficiencies. Energy intake through protein, carbohydrates, and fats are important. Intake should be planned, keeping in mind that the healing process requires more energy. The level of energy depends on the seriousness of the injury. It is crucial to maintain the right balance since positive energy balance can decrease insulin sensitivity.
The right macronutrient composition is essential. In order to prevent muscle loss, high protein intake is important. Consumption of carbs can be slightly reduced. An injured person can opt for high-fiber foods. For fats, omega-3 fatty acids can be considered, given their anti-inflammatory property; however, an excess of the same should be avoided. The timing of consumption of foods also plays an important role.
Some attention needs to be paid to micronutrients as well. Vitamin C plays an essential role in collagen formation and is an easily available nutrient. Calcium is significant for it helps in blood clotting and optimal bone formation. Vitamin D, too, is equally important for it directs calcium to the bones. Other than this, Vitamin A, Zinc, etc. are also of significance.
While it is important to know what to consume it is equally necessary to know what to avoid. Overconsumption of salt can lead to loss of calcium. More than a moderate amount of caffeine can slow down the process of bone healing. Consumption of alcohol should also be avoided for it impairs the recovery process.