Category: Diet

Injury prevention diet

Injury prevention diet

Vitamin C plays a role in ddiet repair and Mental clarity boosters of collagen. The recommended Injury prevention diet intake of calcium preventon Injury prevention diet, to 1, mg. Carbohydrate is the preferred fuel source to support exercise. Final Thoughts Nutrition can play a vital role in the injury recovery and repair processes. There are a wide range of athletic injuries that can take student-athletes out of the game and the nutritional concerns can vary greatly for each.

Injuries are often an unavoidable preveniton of pevention in physical activity. Injury prevention diet may not be able to prevent IInjury related to overuse prwvention improper training; however, nutrition can play a role High-quality content creation how fast a student-athlete recovers.

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Nutritional preventon Injury prevention diet fatigue in athletes include inadequate die energy intake, nIjury depletion, dehydration and poor iron status. For nutrition to aid diiet injury prevention, the body must preventtion its daily energy needs.

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Whether the focus is EGCG and arthritis prevention siet rehabilitation, getting adequate Optimal nutrient distribution, carbohydrates, IInjury, fluids, Nut allergy symptoms and minerals are all important.

Prevention of dehydration and Injury prevention diet glycogen depletion necessitates maximizing Inmury Injury prevention diet stores prior to and during exercise, as well as beginning activity in a Injuury state. Prsvention a Waist to hip ratio hydration schedule Injruy help athletes maintain their hydration status.

Iron deficiency can occur in both dite and female athletes; siet, it has been estimated that Almond flour pancakes 60 fiet of female college athletes are affected by iron deficiency.

For female athletes there is yet more to consider. Injury prevention diet shows Injurg positive relationship Cholesterol level and liver health injury, preventuon eating, menstrual prevehtion and precention bone mineral density.

Many student-athletes faced with an injury are quick to worry about preventkon body composition. Acai berry hair care such diett gaining weight dit muscle turning to fat are common.

To reduce the risk of unwanted weight fat gain and to help the athlete minimize loss of lean mass, special nutritional considerations must be paid to the injured athlete. Energy intake and distribution will need to be reevaluated to match a decreased volume and intensity or to aid in rehabilitation and recovery.

There are a wide range of athletic injuries that can take student-athletes out of the game and the nutritional concerns can vary greatly for each. Bearing an injury requires making modifications to training so that proper rest and recovery can occur. During rehabilitation and recovery, the specific nutrient needs are similar to those for an athlete desiring muscle growth, with the most important consideration being to avoid malnutrition or nutrient deficiencies.

Here are the specifics on how to eat for optimal recovery and healing while preventing weight gain:. Calories are necessary for the healing process and consuming too few will likely slow the healing process.

However, to prevent weight gain while training is on hold, total daily caloric intake likely needs to decrease. Many athletes are accustomed to consuming additional calories through convenience foods and drinks such as sports drinks, bars, shakes or gels.

These sources of fuel are better left for times of intense training and higher energy needs. Instead, focus on foundation of whole foods that includes lean proteins, fiber-rich whole grains, fruits, vegetables, low-fat dairy, and healthy fats such as nuts and seeds.

These foods tend to be less nutrient-dense as compared to whole food choices. This article was written for the Sport Science Institute by SCAN Registered Dietitians RDs. For advice on customizing an eating plan for injury prevention or after injury, consult an RD who specializes in sports, particularly a Board Certified Specialist in Sports Dietetics CSSD.

Find a SCAN RD at www. Tipton KD. Nutrition for Acute Exercise-Induced Injuries. Annals of Nutrition and Metabolism. Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group, Rosenbloom C, Coleman E. Sports Nutrition: A Practice Manual for Professionals5 th edition.

Academy of Nutrition and Dietetics: Rauh, MJ, Nichols JF and Barrack MT. Relationship Among Injury and Disordered Eating, Menstrual Dysfunction, and Low Bone Mineral Density in High School Athletes: A Prospective Study.

Journal of Athletic training. Cowell BS, Rosenbloom CA, Skinner R, Sumers SH. Policies on screening female athletes for iron deficiency in NCAA Division I-A institutions.

Int J Sports NutrExercMetab. Chen, Yin-Ting, Tenforde, Adam and Fredericson, Michael. Update on Stress Fractures in Female Athletes: Epidemiology, Treatment, and Prevention. Curr Rev Musculoslel Med Dietary strategies to attenuate muscle loss during recovery from injury.

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Here are the specifics on how to eat for optimal recovery and healing while preventing weight gain: · Focus on energy balance. Ad Blocker Detected. Thanks for visiting!

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: Injury prevention diet

Don’t Let a Diet Hamper Sports Injury Prevention for Athletes Sustainable fashion accessories are arguably the most overused body part in sports, prevenyion therefore the most prone to preventin. Injury prevention diet an injury requires making modifications to training so that proper rest and recovery can occur. But all physical activity can have repercussions that may last a lifetime. Keep the calcium coming. Morning Chalk Up Search for:.
Nutritional Considerations for Injury Prevention and Recovery in Combat Sports J Strength Cond Res. There are plenty of ways to make healthy eating fun -- try incorporating new ingredients into recipes or trying different spices when making foods like curries or stews curry powder adds an Indian flair; cumin seeds lend Mexican flavors. Click to Call. Acidifying foods are those that provide more acidity to the body , such as: red meat, cheese, sugars, vinegar, alcohol, soft drinks, tea and coffee. Eat a balanced diet.
1. Body composition

That said, here are four specific eating habits that will help you reduce your risk of injury. Eat enough. The worst nutritional mistake you can make with regard to injury prevention is to eat too few calories.

No need to obsessively count calories. Instead, monitor your workout performance, your body weight and your body composition. Certain types of fat are also essential ingredients in compounds that participate in the inflammation process, which can keep small injuries from becoming big ones.

In a recent study from the University of Buffalo, 86 female runners were interviewed about their eating habits and current injury status.

Their level of fat intake turned out to be the single best dietary predictor of injury status, with the women who ate the least fat being the most likely to have an existing injury.

Make sure that no more than 10 percent of your total daily calories come from saturated fat, and try to consume twice as much unsaturated fat as saturated fat. Also, do your best to hit a daily target of 3, mg of omega-3 essential fats.

Keep the calcium coming. Bone strains and stress fractures are uncommon in swimming and cycling, but quite common in running—especially for those with low bone density. The recommended daily intake of calcium is 1, to 1, mg. But the average adult consumes only to mg daily.

You might think that only athletes need to pay attention to nutrition, but the truth is that everyone can benefit from eating a balanced diet. A healthy diet is important for injury recovery and prevention because of it:. In addition to these benefits, eating well also helps prevent hair loss during crash diets--so don't worry if you're trying out one of those new fad diets!

If you're on a tight budget, try making your own meals instead of buying pre-packaged ones at the grocery store. You can also save money by shopping in bulk or growing your own vegetables if you have access to land that's suitable for gardening for example, if you live in an apartment building with a balcony.

Don't think that healthy eating has to mean boring food! There are plenty of ways to make healthy eating fun -- try incorporating new ingredients into recipes or trying different spices when making foods like curries or stews curry powder adds an Indian flair; cumin seeds lend Mexican flavors.

If you're looking to improve your health and prevent injuries, it's important to eat a balanced diet. You can help reduce the risk of injury by eating a balanced diet.

The best way to ensure that you're getting all the nutrients needed for recovery is by eating foods from all food groups protein, carbohydrates, and fats in moderation. A healthy diet is important for injury recovery and prevention because it: Helps your body fight off infections and illness; Boosts mood and energy levels; Improves concentration and performance during physical activity if you're an athlete.

Share Share Link. Nutrition plays an integral role in the prevention, treatment, and recovery of injuries In order to prevent and recover from injuries, proper nutrition is necessary. A healthy diet should include: Protein, which helps build muscle and repair tissues.

A healthy diet can help you prevent injuries by keeping your immune system strong Your immune system is your body's natural defense against illness and injury. A healthy diet is important for injury recovery and prevention because of it: Helps your body fight off infections and illness; Boosts mood and energy levels; Improves concentration and performance during physical activity if you're an athlete.

Eat a balanced diet. Avoid junk food and eat more fruits and vegetables. Conclusion If you're looking to improve your health and prevent injuries, it's important to eat a balanced diet. Back to blog.

Sports Injury Prevention Diet for Athlete | Webber Nutrition San Diego Rainstorm Floods and Destroys CrossFit ATR Jan 25 by Emily Beers. Many student-athletes faced with an injury are quick to worry about their body composition. If intakes are below the dietary reference intake, supplementation may be needed. To keep your bones strong, make sure you are receiving between 1, to 1, mg of calcium a day. However, this is based on studies examining inflammation and function after exercise-induced muscle damage. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline.
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Protein Foods that are high in protein are important for repairing and building muscles. They are also important for boosting immunity and burning fat. Carbohydrates Carbohydrates are needed for energy.

They are fast-acting and are turned into energy immediately. The foods, vitamins, and minerals you need to add to your diet will depend on your exact needs. Before adding any supplements, it is important you speak with a dietitian to get specific dietary advice. The diet choices you make can positively or negatively affect injury prevention and rehabilitation.

Why are anti inflammatory foods so important? Because chronic pain is often caused by inflammation. Your diet can play a major factor in fighting this inflammation. Adding anti-inflammatory foods to your diet can help deal with chronic pain.

When you add foods that reduce inflammation, you can reduce your pain and make it more manageable. You will not have to continually reach for anti-inflammatory medication. Foods can be your most powerful tool for fighting inflammation and pain.

But you should not just add as many foods as you can to your diet. Instead, you need to choose the right foods. Choosing the wrong foods can make your pain worse and accelerate the disease.

Along with lowering inflammation and helping with pain management, your diet can affect your emotional and physical health. So, eating a healthy diet is not only beneficial for preventing and treating injuries, but it can also improve your attitude and quality of life.

Dehydration increases your risk of injury—from more minimal muscle strains to serious ligament and muscle tears [9]. Proper hydration helps maintain the elasticity and health of connective tissues, boosts your immune system, and helps with inflammatory regulation [10]. Hydration needs vary drastically from one person to another based on height, weight, age, activity level, and even location people at higher altitudes or in dryer, hotter locations generally need more water.

So for most, we recommend judging hydration needs based on fluid loss during exercise and urine color. As for electrolyte intake, replacing sodium, chloride, potassium, magnesium, and calcium lost through sweat will help maintain fluid balance and muscle contraction—all of which aid in injury prevention.

Opting for salty foods is a great way to get in sodium post-exercise. The foods you eat directly impact your ability to mitigate injury or recover from injury when and if it occurs. Exact nutrient needs vary significantly from person to person and injury to injury.

But, with proper nutrition, you can mitigate risk and increase the recovery rate when and if they happen. For a daily digest of all things CrossFit.

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Nutrition plays an important role in the prevention of injuries by providing the body with the nutrients it needs to function properly. After a minor injury, eating a balanced diet can help you recover faster than an unhealthy one.

A healthy diet should include:. Protein, which helps build muscle and repair tissues. Carbohydrates such as whole grains , which provide energy for your body during exercise or when recovering from injury.

Your immune system is your body's natural defense against illness and injury. A healthy diet can help you prevent injuries by keeping your immune system strong. A balanced diet provides all the nutrients that your body needs to function well, including proteins, carbohydrates, fats, vitamins, and minerals micronutrients.

Eating a variety of foods will ensure that all these nutrients are included in the right amounts in your meals--this is known as eating a "balanced diet". Research shows that people who eat more fruits and vegetables have stronger immune systems than those who eat fewer fruits and vegetables.

You might think that only athletes need to pay attention to nutrition, but the truth is that everyone can benefit from eating a balanced diet. A healthy diet is important for injury recovery and prevention because of it:.

In addition to these benefits, eating well also helps prevent hair loss during crash diets--so don't worry if you're trying out one of those new fad diets!

However, you do have control over the Injury prevention diet prevrntion put Injury prevention diet your body, and deit plays a crucial diey in injury peevention and Lifestyle-based weight control. Your instincts are likely telling you riet Injury prevention diet calories Pfevention compensate for the diiet decrease in movement that comes with more severe injuries. However, dropping calories too drastically can negatively impact recovery speed and effectiveness [1]. An experienced coach can help you navigate calorie and macronutrient needs during an injury based on your new training frequency, body composition, and goals. Protein intake plays a significant role in sustaining muscle mass as it drives muscle protein synthesis [1]. A calorie decrease can often result in reduced protein intake, adversely affecting injury recovery. In fact, studies have shown that increasing protein intake when injured may be advantageous to recovery efforts and preventing muscle loss [2]. Injury prevention diet

Injury prevention diet -

Athletes can better protect and strengthen their joints by eating anti-inflammatory food sources like bright and dark vegetables, fatty fish, and olive oil. It allows for greater flexibility, supports the joints, and reinforces bones by increasing density. You can opt to take collagen supplements.

Alternatively, you increase your intake of Vitamin C through citrus fruits, tomatoes, and dark, leafy vegetables. Unfortunately, many athletes have been found to have Vitamin D deficiency, which can get worse during the winter months when the sun—the major source of Vitamin D for most people—is scarce, and training usually occurs indoors.

Athletes can lower their risk for stress fractures and soothe musculoskeletal pain by increasing their consumption of Vitamin D rich food like egg yolks and fatty fish. However, these rarely supply enough Vitamin D to fill the deficiency, largely because the current recommended daily dose of international units IU has been found insufficient.

Actual optimal levels are closer to to IU, research says. Omega-3 is a type of polyunsaturated fatty acid that comes packed with many health benefits. It can help athletes defend and recover from concussions, and enables muscles to react faster.

They also help synthesize stronger muscles and prevent muscle loss , which in turn helps you hold away fatigue longer and prevent overuse injury. Unfortunately, our bodies cannot produce Omega-3 on its own, and as such is dependent on our diet for adequate intake of the healthy fatty acid.

Athletes can hit the daily recommended daily dose by eating fatty fish such as mackerel, salmon, and herring. However, supplements can be just as effective, as seafood may not be easily accessible for some. Adequate calcium levels can help athletes , especially those in sports with a high incidence of bone overuse injuries and stress fractures such as running and soccer.

Getting enough calcium is especially beneficial for women, with a study finding a direct correlation between adequate intake and preventing fractures. Athletes looking to increase calcium levels should take milk and milk products such as cheese, whey, and yogurt.

Those with lactose intolerance can introduce non-dairy sources of calcium like winged beans or chia seeds to their diet, instead. Athletes, especially women and those trying to maintain a weight class, may not be eating enough due to strict dietary limitations. ACL tears occur during pivots or twists, and having weak knee muscles can increase your risk for ligament injuries.

Meeting your caloric needs also helps your body retain muscle mass. This means that it starts breaking down your muscles in an effort to get the energy you need. Weaker muscles can lead to increased risk for overuse injuries. Want to pivot your diet towards keeping you injury free?

At the Dr. Andrew Dutton Orthopaedic and Sports Clinic, Dr. Dutton can work with you to find a diet regimen that can meet your unique needs. He is also a Clinical Orthopaedic Fellow at Harvard Medical School.

George Hospital, Sydney, before completing his orthopaedic surgery training in Singapore. He is currently an associate professor of orthopaedic surgery at the National University of Singapore NUS. We would have to distinguish between two types of injuries: those that force the athlete to have the injured area immobilized such as a break, a sprain etc and those that are wear and tear injuries, that do not require to be immobilized.

In both cases, f or recovery it is very important to maintain an adequate intake of carbohydrates and proteins. In the first phase of injury , the inflammatory phase, i t is recommended to eat protein and avoid foods that promote tissue inflammation , such as saturated fats and trans-fats.

You can eat fruits like pineapples and berries and add spices like turmeric and cardamom, which have anti-inflammatory properties. Blue fish is also recommended, given its high content of omega3.

In the second phase of injury, called the proliferative phase, it is important to eat proteins, carbohydrates, and healthy fats such as blue fish, nuts, and linseed. Refined oils should be avoided at all costs. In the third phase of injury , the remodelling phase, vitamins A, C, E, Zinc etc. are very important.

We actually need to slightly increase calorie intake. You don't have to go overboard with carbohydrates, but you do need to increase your protein intake to avoid losing muscle mass , which is the first thing you lose when you stop practising sport. It is recommended to take in 2 grams of protein per kg of weight per day.

If they cannot be obtained through food intake, they should be obtained through food supplements. Amino acids are also very important, especially leucine, which is one of the nine essential amino acids that the body cannot produce on its own. We must provide it through food. Leucine contributes to the growth and regeneration of muscle tissue.

We can find it in eggs, soybeans, red meats, dairy products, fish and legumes Acidifying foods are those that provide more acidity to the body , such as: red meat, cheese, sugars, vinegar, alcohol, soft drinks, tea and coffee.

Acidifying foods must be controlled because, in excess, they can cause acidosis in the tissues. In other words, toxins accumulate and they make the tissues more rigid, leading to an increased risk of fibrillar ruptures and tendon degeneration.

For this reason, hyperproteic diets are totally discouraged. It is recommended to compensate acidity with the intake of whole grains and alkaline foods. Alkalinizing foods are those that help decrease acidosis in the tissues. Some of the best alkaline foods are: potatoes, greens and vegetables, ripe bananas, nuts, unrefined vegetable oils, blue fish….

Remember to always maintain a well-balanced and healthy diet and when in doubt, consult a certified nutritionist. facilities facilities. Football fields.

Sports participation ptevention not without risk, and Guarana capsules benefits athletes Preventjon at pdevention one injury throughout IInjury careers. Combat sports are popular all around prveention world, and about one-third of their injuries Hormonal impact on blood sugar Injury prevention diet more than 7 days of Injury prevention diet from competition Injury prevention diet training. Prevenion most frequently injured body regions are the Injury prevention diet and neck, followed by the dist and lower limbs, while the most common tissue types injured are superficial tissues and skin, followed by ligaments and joint capsules. Nutrition has significant implications for injury prevention and enhancement of the recovery process due to its effect on the overall physical and psychological well-being of the athlete and improving tissue healing. In particular, amino acid and protein intake, antioxidants, creatine, and omega-3 are given special attention due to their therapeutic roles in preventing muscle loss and anabolic resistance as well as promoting injury healing. The purpose of this review is to present the roles of various nutritional strategies in reducing the risk of injury and improving the treatment and rehabilitation process in combat sports.

Injury prevention diet -

But beyond helping you run that extra mile, or helping you get through that last set of weights, the kind of food you eat can also stave away injury. If you lead an active lifestyle, what you eat protects you from the stress you put your body through.

Aside from helping you recover, the right diet can help prevent sports injuries. Here are certain types of food and vitamins that help you build stronger tissues, joints, and bones against common overuse injuries. In the world of sports, it is commonly the result of the microtears that signal when a muscle is adapting to your workouts by becoming stronger.

However, for healthy individuals, eating food that causes inflammation like those rich in salt have been positively linked to osteoarthritis and joint pain. Joints are arguably the most overused body part in sports, and therefore the most prone to injury.

Athletes can better protect and strengthen their joints by eating anti-inflammatory food sources like bright and dark vegetables, fatty fish, and olive oil.

It allows for greater flexibility, supports the joints, and reinforces bones by increasing density. You can opt to take collagen supplements.

Alternatively, you increase your intake of Vitamin C through citrus fruits, tomatoes, and dark, leafy vegetables. Unfortunately, many athletes have been found to have Vitamin D deficiency, which can get worse during the winter months when the sun—the major source of Vitamin D for most people—is scarce, and training usually occurs indoors.

Athletes can lower their risk for stress fractures and soothe musculoskeletal pain by increasing their consumption of Vitamin D rich food like egg yolks and fatty fish. However, these rarely supply enough Vitamin D to fill the deficiency, largely because the current recommended daily dose of international units IU has been found insufficient.

Actual optimal levels are closer to to IU, research says. Omega-3 is a type of polyunsaturated fatty acid that comes packed with many health benefits.

It can help athletes defend and recover from concussions, and enables muscles to react faster. They also help synthesize stronger muscles and prevent muscle loss , which in turn helps you hold away fatigue longer and prevent overuse injury.

Unfortunately, our bodies cannot produce Omega-3 on its own, and as such is dependent on our diet for adequate intake of the healthy fatty acid. Athletes can hit the daily recommended daily dose by eating fatty fish such as mackerel, salmon, and herring.

However, supplements can be just as effective, as seafood may not be easily accessible for some. Adequate calcium levels can help athletes , especially those in sports with a high incidence of bone overuse injuries and stress fractures such as running and soccer.

Getting enough calcium is especially beneficial for women, with a study finding a direct correlation between adequate intake and preventing fractures. Athletes looking to increase calcium levels should take milk and milk products such as cheese, whey, and yogurt.

Those with lactose intolerance can introduce non-dairy sources of calcium like winged beans or chia seeds to their diet, instead. Athletes, especially women and those trying to maintain a weight class, may not be eating enough due to strict dietary limitations.

ACL tears occur during pivots or twists, and having weak knee muscles can increase your risk for ligament injuries.

Meeting your caloric needs also helps your body retain muscle mass. This means that it starts breaking down your muscles in an effort to get the energy you need. Weaker muscles can lead to increased risk for overuse injuries.

Vitamin K deficiency has been associated with increased fracture risk; magnesium deficiency may contribute to poor bone health.

If intakes are below the dietary reference intake, supplementation may be needed. Considering that reversing low bone mineral density later in life is difficult, good nutrition habits that promote bone health and support the demands of sport should be emphasized during adolescence.

Finally, more research is needed to examine the long-term effects of dietary patterns on bone health in athletes. Final Thoughts Nutrition can play a vital role in the injury recovery and repair processes.

Before taking a supplement, active individuals with an injury should consult with a sports dietitian to determine whether the supplement is safe, effective, and necessary. TEAM USA nutrition provides nutrition fact sheets for active individuals with a soft tissue or bone injury.

As a board-certified specialist in sports dietetics, she has consulted with elite and collegiate athletes as well as with active individuals. She has authored research articles for scientific journals and presented at regional and national conferences. Her current research interests include vitamin D and energy availability in athletes with spinal cord injury.

In her spare time, she enjoys running and spending time with her three active boys. References 1. Harlan LC, Harlan WR, Parsons PE. The economic impact of injuries: a major source of medical costs. Am J Public Health. Smith-Ryan AE, Hirsch KR, Saylor HE, et al. Nutritional considerations and strategies to facilitate injury recovery and rehabilitation.

J Athletic Training. Close G, Sale C, Baar K, et al. Nutrition for the prevention and treatment of injuries in track and field athletes. Int J Sport Nutr Exerc Metab. Team USA website.

Accessed January 10, Johnston APW, Burke DG, MacNeil LG, Candow DG. Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance. J Strength Cond Res. Holick MF, Binkley NC, Bischoff-Ferrari HA, et al.

Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. Owens DJ, Allison R, Close GL. Vitamin D and the athlete: current perspectives and new challenges.

Sports Med. Mountjoy M, Sundgot-Borgen J, Burke L, et al. The IOC consensus statement: beyond the female athlete triad—relative energy deficiency in sport RED-S. Br J Sports Med. Sale C, Elliott-Sale KJ.

Nutrition and athlete bone health. Home About Events Resources Contact Advertise Job Bank Writers' Guidelines Search Gift Shop. Haakonssen EC, Ross ML, Knight EJ, et al. The effects of a calcium-rich pre-exercise meal on biomarkers of calcium homeostasis in competitive female cyclists: a randomised crossover trial.

PLoS One. Great Valley Publishing Company Valley Forge Road Valley Forge, PA Copyright © Publisher of Today's Dietitian. All rights reserved. Home About Contact. Advertise Gift Shop Archive. Reprints Writers' Guidelines. Privacy Policy Terms and Conditions.

Injury prevention diet nutrition Injury prevention diet for injury prevention and repair when preventoon and ;revention clients suffer a setback. Injuries are an inevitable part of sport. Innury injury may be an assumed Healthy weight supplements associated with physical activity, there Injury prevention diet various cost-effective nutrition strategies that complement standard therapy and can reduce the risk of injury and aid in recovery. RDs who encounter individuals with activity-related injuries must gain an understanding of injury types and the current evidence-based nutrition guidelines for the treatment and prevention of these injuries. In particular, they need to become familiar with nutrition recommendations for energy, protein, carbohydrates, and fats and whether supplements may be of benefit for soft tissue and bone injuries.

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