Upload File

food and supplements to speed up healing · 2018. 10. 12. · processed carbs like whole oats,...

  • Home
  • Documents
  • FOOD AND SUPPLEMENTS TO SPEED UP HEALING · 2018. 10. 12. · processed carbs like whole oats, whole grain rice, sprouted grain breads and quinoa. About 1/3 of fat intake from saturated,
1
For the full article explaining this infographic: https://www.precisionnutrition.com/nutrition-for-injury-recovery-infographic NUTRITION FOR INJURY RECOVERY FOOD AND SUPPLEMENTS TO SPEED UP HEALING Injured? Want to recover fast? Hack the healing process with these powerful nutrition tips and tricks. Tissue damage -- whether from surgery or injury -- kicks off a 3-stage recovery process. INJURY RECOVERY: HOW THE BODY WORKS Nutrition is extremely powerful in all three stages. 1 ST STAGE: Inflammation Pain, swelling, redness and heat; draws healing chemicals to the injured area. 2 ND STAGE: Proliferation Damaged tissues are removed; new blood supply and temporary tissue is built. 3 RD STAGE: Remodeling Stronger, more permanent tissue replaces temporary tissue. ENERGY INTAKE IS 1ST PRIORITY: Metabolism can increase from 15-50% so you’ll need fewer calories than when training hard but more than when sedentary. With each meal: NUTRITION FOR PROLIFERATION AND REMODELING STAGES Minimally processed meats, legumes, eggs, plant-based proteins, protein supplements. EAT ADEQUATE PROTEIN EAT THE RAINBOW Include a diverse mix of fruits and veggies. BALANCE DIETARY FAT EAT ENOUGH CARBS You’ll need fewer carbs than when training but enough to support recovery; include minimally processed carbs like whole oats, whole grain rice, sprouted grain breads and quinoa. About 1/3 of fat intake from saturated, 1/3 from monounsaturated, and 1/3 from polyunsaturated. When working with athletes, only use supplements that are certified free of banned substances through testing like NSF or HFL. VITAMIN A 10,000IU per day VITAMIN C 1g-2g per day COPPER 2-4mg per day ZINC 15-30mg per day Supplementing with the following for 2-4 weeks post-injury may be helpful. A few other supplements have shown benefit, including: • Arginine • HMB • Glutamine • Proteolytic Enzymes USEFUL SUPPLEMENTS Inflammation is critical as it triggers the repair process. Too much, however, can cause additional damage. These strategies help produce the right amount. NUTRITION FOR INFLAMMATION STAGE EAT MORE ANTI-INFLAMMATORY FATS LIKE: EAT FEWER PRO-INFLAMMATORY THINGS LIKE: INCLUDE INFLAMMATION MANAGING HERBS AND SPICES: 7 tsp a day of powder or 400-600mg in supplement form. CURCUMIN FROM TURMERIC/CURRY POWDER GARLIC 2-4 cloves a day or 600-1200mg of aged garlic extract. 2 cups of pineapple a day or 500-1000mg in supplement form. BROMELAIN FROM PINEAPPLE COCOA, TEA AND BERRIES Eat daily or supplement with blueberry or grape extracts, green tea extracts, citrus extracts and bioflavonoid supplements. FISH OIL AVOCADOS OLIVE OIL MIXED NUTS AND SEEDS FISH LIKE MACKEREL, SALMON, SARDINES FLAX OIL OR GROUND FLAX VEGETABLE OILS LIKE CORN, SUNFLOWER, SAFFLOWER, SOYBEAN PROCESSED FOODS HIGH IN SATURATED FATS FOODS WITH TRANS FATS

Upload: others

Post on 29-Apr-2021

2 views

Category:

Documents


0 download

Report

TRANSCRIPT

Page 1: FOOD AND SUPPLEMENTS TO SPEED UP HEALING · 2018. 10. 12. · processed carbs like whole oats, whole grain rice, sprouted grain breads and quinoa. About 1/3 of fat intake from saturated,

For the full article explaining this infographic:https://www.precisionnutrition.com/nutrition-for-injury-recovery-infographic

NUTRITION FORINJURY RECOVERY

FOOD AND SUPPLEMENTS TO SPEED UP HEALING Injured? Want to recover fast? Hack the healing process with these powerful nutrition tips and tricks.

Tissue damage -- whether from surgery or injury -- kicks off a 3-stage recovery process.

INJURY RECOVERY: HOW THE BODY WORKS

Nutrition is extremely powerful in all three stages.

1ST STAGE:In�ammation

Pain, swelling, redness and heat; draws healing

chemicals to the injured area.

2ND STAGE: Proliferation

Damaged tissues are removed; new blood supply and temporary

tissue is built.

3RD STAGE: Remodeling

Stronger, more permanent tissue replaces temporary

tissue.

ENERGY INTAKE IS 1ST PRIORITY:Metabolism can increase from 15-50% so you’ll need fewer calories than when training

hard but more than when sedentary. With each meal:

NUTRITION FOR PROLIFERATIONAND REMODELING STAGES

Minimally processed meats, legumes, eggs, plant-based proteins, protein supplements.

EAT ADEQUATE PROTEIN

EAT THE RAINBOWInclude a diverse mix of fruits and veggies.

BALANCE DIETARY FAT

EAT ENOUGH CARBSYou’ll need fewer carbs than when training but enough to support recovery; include minimally processed carbs like whole oats, whole grain rice, sprouted grain breads and quinoa.

About 1/3 of fat intake from saturated, 1/3 from monounsaturated, and 1/3 from polyunsaturated.

When working with athletes, only use supplements that are certi�ed free of banned substances through testing like NSF or HFL.

VITAMIN A10,000IU per day

VITAMIN C1g-2g per day

COPPER2-4mg per day

ZINC15-30mg per day

Supplementing with the following for 2-4 weeks post-injury may be helpful.

A few other supplements have shown bene�t, including:

• Arginine

• HMB

• Glutamine

• Proteolytic Enzymes

USEFUL SUPPLEMENTS

In�ammation is critical as it triggers the repair process.

Too much, however, can cause additional damage.

These strategies help produce the right amount.

NUTRITION FOR INFLAMMATION STAGE

EAT MORE ANTI-INFLAMMATORY FATS LIKE:

EAT FEWER PRO-INFLAMMATORY THINGS LIKE:

INCLUDE INFLAMMATION MANAGING HERBS AND SPICES:

7 tsp a day of powder or 400-600mg in supplement form.

CURCUMIN FROMTURMERIC/CURRY POWDER

GARLIC

2-4 cloves a day or 600-1200mg of aged garlic extract.

2 cups of pineapple a day or 500-1000mg in supplement form.

BROMELAINFROM PINEAPPLE

COCOA, TEA AND BERRIES

Eat daily or supplement with blueberry or grape extracts, green tea extracts, citrus

extracts and bio�avonoid supplements.

FISH OILAVOCADOSOLIVE OIL

MIXED NUTSAND SEEDS

FISH LIKE MACKEREL,SALMON, SARDINES

FLAX OIL ORGROUND FLAX

VEGETABLE OILSLIKE CORN, SUNFLOWER,

SAFFLOWER, SOYBEAN

PROCESSED FOODSHIGH IN SATURATED

FATS

FOODS WITHTRANS FATS

Whole Grain Heroes

Whole Grain System - Tube Conveyor

Whole grain promotional efforts in Germany · Whole grain promotional efforts in Germany. ... KAMPFFMEYER Food Innovation GmbH, Hamburg Hamburg. 3 „Just Ask For Whole Grain“,

Avocado Toast Whole Grain Power Bowl featuring UNCLE BEN’S Whole Grain Brown … · 2020. 1. 10. · 10054800121110 UNCLE BEN’S® Whole Grain Brown Rice 25 lbs Gluten Free HEART

Eating for Good Health · and stay healthy! Eating in Canada. 5 Vegetables and Fruits ... Quinoa Brown rice Whole grain pasta Whole grain cracker Whole grain pita Whole grain bread

Substitution of Wheat Flour by Local Cereals and Pulses ... · sorghum, chickpea, and buckwheat, sprouted bar-ley and sprouted wheat blended with refined wheat flour and whole wheat

GRAINS IN SCHOOL NUTRITION PROGRAMS - michigan.gov · Whole Grain-Rich vs Whole Grain • Beginning SY 2014-2015: All grains must be whole ... “Diets rich in whole grain foods and

WHOLE GRAIN TRIVIA. True or False: A whole grain is comprised of the bran, endosperm, and germ

 · Web viewShow whole grain vs. non-whole grain bread label. The first ingredient listed should contain the word whole. Highlight the tricky refined breads such as “12 Grain”

Innovative Whole Grain Ingredients - University of Manitoba · Innovative Whole Grain Ingredients Mark D. Pickard, ... • "Whole grain whole wheat flour" would be redundant in

House-Autry whole-grain brochure

 · recipes meal plan SHOPPING LIST: WEEK 1 MEAL PLAN: WEEK 1 WHOLE GRAINS O I loaf whole-grain or sprouted grain bread (freeze 2 slices for Week 2) O I pkg whole-grain English muffins

 · 03/10/2019  · .101e rice 'lour, grair, oat f flc.at wnole-grain flour 'lour whole-grain ingredient. s whole-grain ingredients t' Drowr. aaham first wnole-grain

The Great Whole Grain Caper!

Whole Grain

Child and Adult Care Food Program Whole Grain-Rich Foodsacdkids.org/pdf/MPC - Whole Grain-Rich Guide.pdf · WHOLE GRAIN CLAIMS Alternatively, the product is whole grain-rich if it

Stocking a Heal hy Pantry! - American Heart Association · WHOLE GRAINS • Whole wheat pasta • Whole wheat crackers • Whole grain cereals • Whole grain, natural granola bars

Whole Grain-Rich Approved Cerealsisit s at cacfporg for ore inforation Identifying Whole Grain-Rich WHOLE GRAIN RICH WGR APPROVED! Whole Grain-Rich Approved Cereals These Also Meet

Whole Grain Resource - farmtoschool.nj.gov · Nourishment for the seed . Antioxidants, vitamin E, B-vitamins . 6 . Whole Grain Resorce. What Is a Whole Grain? W. hole grains consist

©2005 General Mills More Than Fiber. ©2005 General Mills The Whole Grain Story 1.Whole grain components 2.Health benefits of whole grain 3.Practical tips

Identifying Whole Grain-Rich

Milling whole grain

School Breakfast Program Changes - Maine Whole Grain Rich 1. >8 grams of whole grain per serving OR 1. FDA whole grain health claim on product “Diets rich in whole grain foods and

WHOLE GRAIN - Edelman Leather

Whole Grain Food Reviews - WordPress.com · Whole Grain Snacks from Snyder’s ... snacks that includes pretzels, sun chips, ... Multigrain vs. Whole Grain Multigrain on a food label

Whole Grain Goodness

Oldways and the Whole Grains Council Defining Whole Grains & Whole Grain Foods in the US and elsewhere Defining Whole Grains & Whole Grain Foods in the

Whole Grain Options - Oklahoma

Whole Grain-Rich Foods

3 Parts of a Whole Grain. What Your Eyes Can Tell You: Enriched Grain or Whole Grain?

Slide 1. Slide 2 Make Half Your Grains Whole! Whole Grains and Health What is a Whole Grain? Reading Labels & Finding Whole Grains The Whole Grain Stamp

The Whole Grain Stamp

Toward High Quality Whole Grain Soft Wheat Flour€¦ · Toward High Quality Whole Grain Soft Wheat Flour ... Whole Grain Flour. ... Title: Toward High Quality Whole Grain Soft Wheat

Whole Grain Resource · 2017-01-06 · Whole Grain Resource. 1 . Table of Contents. Introduction 2 Grain Requirements for School Meals 3 How Do I Know if a Product Meets Whole Grain-Rich

Meeting Whole Grain Requirements in School Meals...• “Pot” or “Scotch” barley and “pearl” or “pearled” barley are not whole grains unless whole barley or whole grain