Most people usually will have an injury from a sport or movement related activity at least once in their life. And they can be incredibly frustrating as it prevents you from doing some things you love for a period of time. I’m not at all going to say there are foods that will cure your injuries but they will assist in the healing process to get you back to the activity you love sooner rather than later.
First you have to work out whether it’s a bone injury or a muscular injury as that can impact on what macro and/or micronutrients you are going to focus on in your diet.
To begin with regardless of whether it’s a bone injury e.g. stress reaction or muscular injury e.g. pulled calf muscle it’s important that you have adequate protein intake to help maintain your muscle mass, help rebuild the muscle and to maintain muscle mass to support the bone in it’s healing stage and when you get back into your activity.
Inflammation will occur during the early injury phase and there are some food items that could help to reduce this. High dose Omega-3 supplements or a good intake of oily fish such as salmon can be beneficial. Other anti-inflammatory foods include turmeric, paprika and cinnamon, all of which can eb easily added into your meals. High antioxidant foods could also be beneficial to reduce inflammation such as blueberries, cherries, pomegranate, leafy green vegetables and green tea.
For bone injuries there are certain micronutrients that having adequate intake of can assist in bone rebuilding. These are calcium and vitamin D. Both these minerals help make up your bone structure so having adequate intake is important. The best source of calcium comes from dairy products and the best source of Vitamin D is some sunlight! Having a well balanced diet will also ensure you get all the other important nutrients such as Vitamin K, Magnesium, Zinc and Phosphorus.