Speedy Recovery: How to Speed Up Your Return from Injury

Injury are almost inevitable for every athlete; almost every sportsperson at one time or the other has had to be sidelined because of injury. Foods are an important part of the recovery process, and play a major role in the repair of muscles and bone. Here are some useful diet tips during recovery.


The inclination to diet at this point is very high, but experts believe that one should not diet during recovery. For most people, the need to diet is fueled by the fear of getting fat. Even the injured athlete still needs to eat, perhaps even more so. Remember, it is not necessarily the exercising muscle that burns the most calories but such organs as the brain, lungs, kidney and the liver. These organs are the most active and need to be fed. About two thirds of the calories that are consumed by an individual support their resting metabolic rate. The need to eat is even higher when you have had major surgery, with the body needing between 10 and 20 percent more than it is normally used to.


Myths abound during the recovery process when it comes to food. One of the biggest misconceptions is that muscle will turn into fat. Without the exercise, muscles shrink, but do not turn into fat. Most people also believe that eating during such times of inactivity leads to one getting fat. This can be true, but with mindful eating, the body self-regulates and ensures proper intake. Athletes are advised to always ask themselves how much energy they actually need before eating any meal.

Eating clean

Another common misconception is that it helps to eliminate entire food groups when recovering. In the grand scheme of things, no single food group is better than the other. Eventually, they all work together for the athlete’s body. Eating too little carbohydrates, for instance, leads to the body burning protein for fuel which then results in slower healing.

In the end, it pays to keep a regular healthy diet as an athlete, and not wait to shape up your diet and change things during the recovery process.


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