Eat Thrive Perform
February 7, 2019

SUPPLEMENTS FOR A SPORTS INJURY

Nutrition

What supplements should I take to help me mend faster?

Our recent blog discussed nutrition strategies for a sports injury.  

We've had a few questions since then asking about what supplements might help during an injury.

Here is a list of foods that provide key nutrients that will support anyone through an injury. Let’s ditch the pills and potions and work on real foods!

KEY NUTRIENT: VIT C

WHY? Assists wound healing and tissue repair; Provides immune support

FOODS: Citrus fruits e.g. oranges, lemons, mandarins, berries, red capsicum, watermelon, kiwifruit, mango, kale, broccoli

KEY NUTRIENT: VIT A

WHY? Important for new cell growth; Provides immune support

FOODS: Sweet potato, tomatoes, carrots, red capsicum. (Think all red and orange fruits and veggies)

KEY NUTRIENT: Zinc

WHY? Assists with wound healing and protein synthesis; Provides immune function

FOODS: Red meat, seafood, almonds, seeds

KEY NUTRIENT: Antioxidants

WHY? Helps reduce the inflammatory response

FOODS: Blueberries, blackcurrants, red and black grapes, green tea (and green tea extracts), dark chocolate (>70% cocoa mass)

KEY NUTRIENT: Leucine

WHY? An essential amino acid for the stimulation of muscle protein synthesis

FOODS: Aim for 2 grams per day. You can find this in 1 cup milk = 0.8grams; 2 cups milk = 1.6 grams; 125grams red meat = 2 grams; 150grams chicken = 2 grams; 1 serve whey protein = 2.8grams

KEY NUTRIENT: VIT D

WHY? Important for bone health; Provides immune support

FOODS: Dairy products, fatty fish

SAFE SUN EXPOSURE: Get 5-30mins of sun exposure between 10am – 3pm (based on skin colour – the darker the skin the more time you need).

Always remember that by paying attention to the real food we eat is going support us in many more ways that one single nutrient pill. Keep it real.

Blog post by

Rachel Svenson

Working with junior athletes and those who support them from the kitchen and the side-lines has always been a favourite part of my work and an area I have built expert knowledge around.

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