Injuries, an athlete’s worst nightmare. For an athlete whether professional or amateur an injury means time off to rest and recover. The time that could be spent perfecting and preparing for the next game, time that could be spent enjoying the game.

Sports Injuries Prevention Methods with Diet

While it is a widely accepted fact that a healthy diet is crucial for an athlete‘s performance, the abilities of a healthy diet to prevent injuries are not widely known.

Sports Injuries Prevention Methods with Diet

A carefully crafted diet not only reduces susceptibility and severity of injuries but also the aids in recovery from injury. The following are injury concerns and which nutrients can help address them.

Bone Health

For stronger bones, ensure that your diet is composed of foods that are rich in calcium, magnesium, and vitamin D. Increasing the amount of calcium you consume in your diet is important, you should pair it with foods rich in Magnesium and Vitamin D.

The body only absorbs a small portion of the calcium found in food. Magnesium and vitamin D helps the body to absorb more calcium from food.

Foods rich in calcium include milk, yogurt, nuts, collard greens and leafy vegetables such as kales and spinach.  You can increase the magnesium in your diet by eating the following foods beans, nuts, whole grains and green leafy vegetables. V

itamin D can be found in the following foods. Egg yolk, beef liver, and cheese. Your body can also synthesize Vitamin D if you bask in the early morning and late evening sunlight.

Inflammation

Inflammation is a common occurrence in sports. During the strenuous exercise that is common in most of today’s sports, joints are put under a lot of stress. This increased physical exertion can cause the joint to become inflamed.

Inflammations can be accompanied by pain or discomfort. Fatty acids such as omega 3 fats are very effective in preventing inflammation and helping the body to recover. By ensuring your diet comprises fatty acids, you can prevent inflammation and exercise without any worries. Foods that are rich in fatty acids include fish and nuts.

Other foods and herbs and spices that have anti-inflammatory properties include tomatoes, black pepper, ginger, cinnamon, garlic, and cayenne.

Tissue Growth and Regeneration

Some injuries lead to tissue damage and even wounds. For optimum tissue regeneration and repair, you should incorporate zinc into your diet.

The advantages of increasing zinc intake do not end there. Zinc is integral in the synthesis of enzymes, DNA and also plays a huge role in the immune system. Zinc-rich foods include fish, pulses, red meat, and whole grains.

Hydration

We all know that water has a lot of benefits. Drinking enough water improves joint lubrication, waste removal from the muscles, body temperature regulation and generally helps the body maintain its equilibrium.  

By staying hydrated you increase your performance. You also increase the ability of your body to resist injuries such as soft tissue injuries. A dehydrated muscle is more vulnerable to tear than a well-hydrated muscle.

 

It is clear that for athletes and anyone engaging in sports to remain in top condition they need to create a healthy diet plan. A healthy diet plan will not only ensure peak performance but also reduce vulnerability to sport-related injuries. The good thing is that the nutrients required to prevent injury are readily available in food.

These nutrients can be boosted by taking supplements such as herbal arc muscle nutrients, which has most of the nutrients stated above. This way you reduce your injury worries and focus on being the best.