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Your Dietitian Recommends: Anti-Injury Eating

by Janet L. Simpson M.S., R.D.
Sports Nutritionist

In the Spring issue of Food for Thought, there was a great article on anti-injury eating.

The foods that we choose, can actually affect how quickly we heal! These dietary recommendations are based on scientific studies showing those nutrients that may help us get back in the water, on our bikes or into our running shoes with minimal downtime!

Here goes:

For Bursitis, Tendonitis and Shin Splints-

You need: Bromelain to reduce inflammation
The top source is pineapple

You need: Omega-3 fatty acids to reduce inflammation
The top sources are wild salmon, walnuts, and flaxseed.

You need: Vitamin C linked to C reactive protein
The top sources are red and yellow bell peppers, kiwi and oranges.

You need: Anthocyanins to reduce inflammation
The top sources are blueberries, cherries and blackberries.

For Pulled Hamstring-

You need: Protein to relieve muscle soreness
The top sources are beans, oat and wild salmon

You need: Potassium for muscle building
The top sources are beans, potatoes and bananas.

You need: Vitamin E to reduce inflammation
The top sources are almonds, sunflower seeds and red peppers

For Muscle Cramps-

You need: Water to maintain the balance of electrolytes
The top sources are water, fruits and vegetables

You need: Electrolytes to allow muscle contraction and relaxation
You need: Calcium
The top sources are non-fat yogurt, collard greens and broccoli

You need: Magnesium
The top sources are beans, spinach, green peas
You need: Potassium
The top sources are beans, potatoes and bananas
You need: Phosphorus
The top sources are lentils, sardines and salmon

For Sprains-

You need: Vitamin C to spur collagen synthesis
The top sources are red and yellow bell peppers, kiwi and oranges.

You need: Omega-3 fatty acids to reduce inflammation
Top sources are wild salmon, walnuts and flax seed.

You need: Anthocyanins to reduce inflammation
Top sources are blueberries, cherries, and blackberries

You need: Bromelain to reduce swelling
Top source is pineapple

For Fractures-

You need: Calcium for bone formation
Top sources are nonfat yogurt, collard greens, and broccoli

You need: Vitamin D to promote calcium absorption
The top sources are oysters, button mushrooms, sardines and SUNSHINE.

You need Magnesium to support bone structure
The top sources are beans, spinach and green beans.

You need: Folate which counters homocysteine, linked to increased risk of fractures.
The top sources are beans, spinach and broccoli

You need: Vitamin K to enhance mineral- binding capacity of bone proteins.
The top sources are collard greens, spinach and broccoli.

I hope you have found this to be as fascinating as I have!
Questions? I welcome you to contact me at janet@nourishingathletes.com
And check out more info on my website www.nourishingathletes.com

See you in the water, with our bikes and on the run!
Play hard and eat well,
Janet

For more information, I welcome you to contact me.

"Life is good and it can be great!"

If you want to live your life wholly, and change your "I wish I had's to Wow! I did's, I am the perfect coach for you.

I will help you prepare for and compete in a triathlon, coach you not only in nutrition, but also coach you in keeping the rest of your life in balance while you train! Don't just dream of being a triathlete, be a Dream Achiever! I did it-and YOU CAN TOO!

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