I bruised (hopefully not cracked) my ribs on sunday in a bike crash, and of course I want to recover as soon as possible to get back on the bike.
I pay pretty close attention to sports nutrition, so I already had a good idea what I needed to eat and supplement, and I also did some research to make sure Im on the right track and Im not missing anything. I searched around on the forum and was surprised that I didnt see a thread on recovery nutrition already, so here is my diet plan, feel free to comment, add your own experience, research, etc.
My plan for making sure my body has the building blocks to repair itself is:
(starting with a moderately healthy diet already)
Protein: I drink 2 protein shakes a day and get animal protein with each meal. This is already part of my routine so no real change there. Protein is of course very important rebuilding tissue.
Omega3 / fatty acids: , this I eat a handful of almonds in the morning and at night, I supplement with flax seed oil pills and I started putting flax seed oil in my protein shakes (but that tastes terrible....) I need to eat more fish too.
IMO most people probably dont get nearly enough omega3s, so this is something that I am making the most effort to get during recovery.
calcium: I put caesin protein in my protein shakes, which has a high calcium content. milk is great too of course
vitamin A (for skin and tissue)
Vitamin C (for collagen), Zinc, and Iron: I take a multivitamin with lunch everyday that supplements whatever I already get in my diet.
you should eat every 3-4 hours, and your metabolism increases by 10-15% while you are healing so dont starve yourself just because you arent exercising while you are injured.
this of course, will not make you heal overnight, but it will make sure your body has all the tools it needs to heal as quickly as possible
also to keep in mind: some foods are natural anti-inflammatories, such as
Grapes, blueberries, strawberries, oranges, kiwis, olive oil, celery, ginger, garlic, curry powder, eggplant, nuts, tuna, salmon, mackerel black and green tea.
thoughts, opinions, your diet suggestions, etc welcome
I pay pretty close attention to sports nutrition, so I already had a good idea what I needed to eat and supplement, and I also did some research to make sure Im on the right track and Im not missing anything. I searched around on the forum and was surprised that I didnt see a thread on recovery nutrition already, so here is my diet plan, feel free to comment, add your own experience, research, etc.
My plan for making sure my body has the building blocks to repair itself is:
(starting with a moderately healthy diet already)
Protein: I drink 2 protein shakes a day and get animal protein with each meal. This is already part of my routine so no real change there. Protein is of course very important rebuilding tissue.
Omega3 / fatty acids: , this I eat a handful of almonds in the morning and at night, I supplement with flax seed oil pills and I started putting flax seed oil in my protein shakes (but that tastes terrible....) I need to eat more fish too.
IMO most people probably dont get nearly enough omega3s, so this is something that I am making the most effort to get during recovery.
calcium: I put caesin protein in my protein shakes, which has a high calcium content. milk is great too of course
vitamin A (for skin and tissue)
Vitamin C (for collagen), Zinc, and Iron: I take a multivitamin with lunch everyday that supplements whatever I already get in my diet.
you should eat every 3-4 hours, and your metabolism increases by 10-15% while you are healing so dont starve yourself just because you arent exercising while you are injured.
this of course, will not make you heal overnight, but it will make sure your body has all the tools it needs to heal as quickly as possible
also to keep in mind: some foods are natural anti-inflammatories, such as
Grapes, blueberries, strawberries, oranges, kiwis, olive oil, celery, ginger, garlic, curry powder, eggplant, nuts, tuna, salmon, mackerel black and green tea.
thoughts, opinions, your diet suggestions, etc welcome
