Last week my mom tore her achilles. Now listen, my mom is like the Energizer Bunny. She never stops moving. She works out 5+ days a week, is constantly going for walks with my dog, and has a consistent yoga practice. AND she’s a nurse. So this injury was a low blow. Luckily, her doctor has her on a recovery plan that’ll get her back into action in no time. Another vital part of her recovery? Proper nutrition! The proteins, vitamins, and minerals you eat help injuries heal faster. If you’re ever injured, stock up on these nutrients!
Vitamin A
Vitamin A is responsible for making white blood cells. WBCs fight infection. Vitamin A also helps maintain healthy bones and soft tissues.
Eat this: carrots, sweet potatoes, butternut squash, dark leafy greens, and tuna.
Protein
Protein promotes the repair of damaged tissues – including damaged muscles. When you get injured, it can often lead to immobilization. Immobilization can lead to a loss of muscle mass and strength. However, protein helps minimize this loss.
Eat this: chicken, fish, peanuts, pork, lean beef, eggs
Calcium & Vitamin D
Calcium is a vital nutrient that repairs bone and muscle tissue. Vitamin D helps the absorption of calcium. They’re a dynamic duo!
Eat this: eggs, low fat milk, yogurt, low fat cheese
Zinc
Zinc plays a huge role in the synthesis of protein and cell division. This means that zinc helps regeneration of muscle tissue and promotes recovery.
Eat this: meat, shellfish, seeds, nuts, dairy, eggs, whole grains
So if you’re recovering from an injury, incorporate these nutrients into your diet. Rest, recovery, and proper nutrition will be your best friends!
Written by GUADS staff member Angelina with contributions from healthline.com, bicycling.com, and precisionnutrition.com, and healthline.com
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