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Recover from sports injuries

Recover from sports injuries

Mireia Cervera 22 July 2016

Is there a possibility of recovering quickly from your sports injuries through diet? In this post we are going to share with you 5 nutritional keys to recover quickly and without any risk to your health, but everythingotherwise.

Injuries, in general, are an unpleasant and painful situation for anyone. But sports injuries in particular can turn out to be a real nightmare, ending up ruining your career.ofessional or at least complicate it excessively. There are hundreds of trajectories truncated by this factor: how far could Rafa Nadal have come without his chronic patellar tendon injury in his left knee? What would have happened to thebasketball career of promising Chicago Bulls player Derrick Rose without his annual injuries?

Fortunately, there are many ways you can recover from injuries as quickly as possible, egro many of them have side effects that compromise other parts of your health . That is why below we reveal 5 nutritional keys to recover quickly and without any risk to your health,If not the opposite.

1. Alkaline diet
Surely you have heard hundreds of times about the famous alkaline diets, which help us avoid acidification of our body. For the athlete this diet is especially important since theAcidic environment causes the formation of uric acid crystals that damage our muscles and slow down their recovery. The foods that cause an acidic environment are: red meat, cheeses (especially cured) and carbonated drinks. ANDTo restore the alkaline environment to your body, you must consume many more fruits and vegetables.

2. Intake of Branched Chain Amino Acids (BCAAs), (especially leucine)
According to recent scientific studies these aminoAcids help us recover from muscle injuries much faster. Milk and especially whey are rich in leucine and other branched chain amino acids. Whey is lactose-free, that's why those that are intolerant to this compound they can take the serum without any problem.

3. NO Alcohol
Alcohol increases muscle breakdown. In moderate amounts we can occasionally take smallamounts of alcohol, yes, if you are in shape (and you are not injured), if you train regularly and there is no competition or intense training the next day. But if you have a sports injury, alcohol will slow downmuch your recovery.

4. Caloric reduction
When we suffer sports injuries we must try not to gain weight during convalescence (when you stop training your caloric expenditure is lower), but it is important that even if we eat less,do not cut back on carbohydrates and protein to keep muscles in good shape ( 1 ). Protein (i.e. muscle mass) is synthesized much better with the presencecarbohydrates. And besides, in a situation like this, it is more important than ever to maintain a balanced and varied diet - it is not worth skipping a meal, because this could make the situation worse. But what we do recommend is networkGive each intake about 20%, although it all depends on the intensity of training you had before the injury .

5. Omega-3
Omega-3s are essential fatty acids. They are anti-inflammatory agentsriver, fight arthritis, and during sports injury the supply of Omega-3 fats is especially necessary ( 2 ). They are the key to a quick recoveryask. Do not miss in your diet: flax seeds, chia, hemp, walnuts and oily fish.

The best injury is the one that is avoided! Stretch well before and after exercising, consistent with your physical capacity (it is good to force yourself withoutoverreach) and follow our nutritional keys (take a look at the post " The successes of Messi's diet ") and above all "eat better, be happier, live longer" ... That'sall folks!

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale