Following an Anti-inflammatory Diet for injury prevention

When it comes to sports and athletics, injuries are an unfortunate part of the game.

However, no one likes to be side lined for longer than necessary.

Fortunately, certain foods and supplements may help reduce the amount of time your body needs to recover from a sports injury. When it comes to recovering from a sports injury, many elements come into play.

While not all of them are under your influence, one factor you can control is the nutrients you provide your body. Regularly consuming the foods and supplements mentioned in this blog is one way you can speed up your recovery as well as physiotherapy.


Glucosamine is a natural substance found in the fluid that surrounds your joints. It is involved in the creation of tendons, ligaments and cartilage.

Your body naturally produces glucosamine, but you can also increase your levels through supplements. Supplements are generally made either from shellfish shells or fermented corn.

Research in individuals with arthritis shows that glucosamine may be useful in decreasing joint pain 


Creatine is a substance naturally found in meat, poultry and fish.

It helps your body produce energy during heavy lifting or high-intensity exercise. The human body can also produce about 1 gram of it per day.

Creatine has become a popular supplement commonly used to increase muscle mass and improve performance in various sports. Interestingly, it may also help you recover from an injury.

Creatine may boost your recovery by reducing how much muscle you lose immediately after your injury. It may also help you regain muscle more quickly once you go back to training.

Vitamin D and Calcium-Rich Foods

Calcium is an important component of bones and teeth. It's also involved in muscle contractions and nerve signalling

That's why it's important to ensure you always get enough calcium — not just when you're recovering from an injury.

Calcium rich foods include dairy products, leafy greens, sardines, broccoli, okra, almonds, seaweed and calcium-fortified tofu and plant milks.

Vitamin D also serves an equally important function because it helps your body absorb the calcium found in the foods you eat. Together with calcium, it plays an instrumental role in recovering from a bone injury 

Eating enough calcium-rich foods is necessary for proper recovery from fractures. Getting enough vitamin D can also help.

Zinc-Rich Foods

Zinc is a component of many enzymes and proteins, including those needed for wound healing, tissue repair Therefore, consuming zinc-rich foods such as meat, fish, shellfish, pulses, seeds, nuts and whole grains may help you recover more effectively from an injury.

Regularly consuming zinc-rich foods can help speed up wound healing and tissue repair and growth.

Protein-Rich Foods

Protein is an important building block for many tissues in your body, including muscle.

After a sports injury, the injured body part is often immobilized. This generally leads to a decline in strength and muscle mass.

However, getting enough protein can help minimize this loss. Furthermore, a protein-rich diet may help prevent inflammation from getting too bad and slowing down your recovery

Eating protein-rich foods at every meal and snack may help prevent muscle loss following an injury. Protein-rich foods may also help you regain muscle mass faster once you return to training. Make sure to include Protein Rich Foods like meat, fish, poultry, tofu, beans, peas, nuts or seeds in your daily menu.

Fruits and Vegetables Rich in Vitamin C

Vitamin C helps your body make collagen, which helps maintain the integrity of your bones, muscles, skin and tendons

Therefore, getting enough vitamin C from your diet is a great way to help your body rebuild tissue after an injury.

Moreover, vitamin C has antioxidant and anti-inflammatory properties, which may help speed up your recovery by preventing excessive levels of Luckily, vitamin C is one of the easiest vitamins to get enough of through your diet.

Foods with the highest amounts of it include citrus fruits, red and yellow bell peppers, dark leafy greens, kiwi, broccoli, berries, tomatoes, mango and papaya.

Vitamin-C rich foods can help your body produce the collagen that's required to rebuild tissue after an injury. It can also help prevent excessive inflammation from slowing down your recovery.

Love Holly

P.s. Have you tried our nutrition plans with our running coaching programs? You can check it out here

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