Proper Nutrition = Faster Rehab
The goal of many strength programs is to prevent or minimize injury and increase performance. Programs are not foolproof and can’t account for every mitigating factor. However, when injured there are ways to speed up the healing and rehab process.
Every injury to the body will go through 3 stages known as 1: Inflammatory Phase, 2: Proliferation Phase and 3: Maturation Phase.
1 : Inflammatory Phase
- First phase that occurs when there is an injury to the body
- Dead or damaged cells release their contents into the area causing an inflammatory reaction from the body
- Body sends mediators to the area causing swelling, redness, pain and heat
- Occurs in the first 48hrs of an injury
2 : Proliferation Phase
- Dead tissue and debris are removed
- Temporary tissue is developed
- Occurs approximately 72 hours after an injury and can last up to 3 weeks
3 : Remodeling Phase
- Tissues are repaired and strengthened
- Approximately 3 weeks to 1 year
Foods to Eat in each Phase
Inflammatory Phase
- Eat more anti-inflammatory foods to help reduce inflammation: Olive oil, avocados, fish oil, fish, mixed nuts, flax oil
- Eat less Pro-inflammatory foods: processed foods, trans fats, vegetables oils (corn, sunflower safflower, soybean)
Proliferation/Remodeling Phase
- Increase in calories: enough so that your calorie count is between sedentary and active lifestyle (take in enough energy to move around but not too many carbs because you aren’t training)
- Adequate Protein
- Dietary Fat (1/3 saturated, 1/3 monounsaturated, 1/3 Polyunsaturated)
- Variety of coloured vegetables
Author: Khanh Vy, BPHE, CAT(c), CSCS (NSCA), RK
Toronto Certified Athletic Therapist CAT(c) | Certified Strength and Conditioning Specialist | Registered Kinesiologist