Top 5 foods and supplements that will help in preventing sports injuries.

Sports, athletics or workout programmes runs side by side with injuries. They are the most unfortunate part of the game and no one likes to be side-lined for longer than necessary.

Don’t worry, Fortunately we have certain foods and supplements that will surely help in reducing the amount of time your body needs to recover from a sports injury. Checkout the list of top five foods and supplements that will help in preventing sports injury.

• High protein foods.

It is a well known claim that protein is an important building block of many tissues of human body. It is noticed that after a sports injury, the injured body part is often immobilised. Thus, subsequently leading to a decline in strength and muscle mass.

But getting enough protein can help in minimising the loss. Protein rich diet also prevents inflammation from getting too bad and slowing down your recovery.

After recovery when you get back to your workouts or training the injured body part again will rebuild quickly, if one follows high protein diet.

• Omega-3 fatty acids.

The first phase after an injury is wound healing and involves some inflammation. This inflammatory response is highly beneficial and quite crucial for proper healing.

But if this inflammation remains too high for too long, it may slow down the recovery rates. One way to prevent this excess information from delaying your recovery is to eat enough of omega-3 fatty acids.

Several scientific studies revealed that omega-3 supplements may help in increasing the creation of muscle protein. Also, reducing the loss of muscle during immobilisation and promoting recovery from injuries.

• Creatine.

Creatine is one of the most researched, scientifically proven sports supplement. It is present naturally in meat, poultry and fish. This helps human body to produce energy during heavy lifting and high intensity workouts. Although it is a popular supplement among health enthusiasts and commonly used to increase muscle mass and improve performances.

But most of the people still lack the knowledge regarding, it may also help in recovery. During one study, it was found that creatine supplements enhance the gain of muscle mass and strength loss during two week immobilisation period.

• Vitamin C.

Fruits and vegetables rich in vitamin C help your body to make collagen, which helps in maintaining the integrity of your bones, muscles and skin. Thus it becomes quite crucial to get enough of vitamin see from your diet.

So getting enough redundancy from your diet is a great way to help body to rebuild injured tissues. Not only this vitamin SI has antioxidant and anti inflammatory properties which may help in speeding up your recovery.

• Zinc supplements and zinc rich foods.

Zinc is a basic component of many enzymes and proteins. In most of those which required for wound healing, tissue repair, and growth.

Scientific studies show that not getting enough zinc from your diet can delay wound healing. Therefore it becomes crucial to consume zinc rich foods such as meat, fish, shellfish, pulses, seeds, nuts and whole grains.

Meanwhile, some people may also tempt to simply take zinc supplements to ensure their daily requirement of zinc.

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