Runners beware! If you've ever been overly demanding or simply crashed into your own clumsiness, you know all too well that injuries are the number one enemy when it comes to running. Today we bring you the main conclusions of a scientific report that evaluates how nutrition can help you recover from the most common running injuries.

According to the report “The Key Role of Nutritional Elements on Sport Rehabilitation and the Effects of Nutrients Intake”, proper and balanced nutrition is essential for the progress of rehabilitation. Science has already proven it time and again: meeting the energy and nutrition needs of the patient is essential for the progress of rehabilitation. macronutrients during rehabilitation is essential. We show you what this diet should be like to recover from the most common running injuries, such as knee injuries, plantar fasciitis or Achilles tendonitis.

Macronutrients

In principle, your diet has to have a high energy intake. How much? Actually, as much as you specifically need. You can subscribe to Oorenji Runners for your diet to be perfect. But if you want to do your own calculations, we are talking about 25-30 kcal per kilogram of body weight. In addition, it is important to have an adequate intake of carbohydrates and proteins, taking into account the type, frequency and quantity that suit your body and your training.

So far we are talking about macronutrients, which are the ones we need the most, but what about micronutrients? The body needs these types of nutrients in small quantities; however, they play a fundamental role in the proper functioning of the body. Let's analyze what micronutrients science recommends according to the type of injury.

Do you have a muscle injury? Incorporate Omega-3

If you're dealing with a muscle injury, such as a tear, double down on Omega-3. This type of polyunsaturated fatty acid has anti-inflammatory effects and when you're recovering from an injury of this type, it's important that its levels are much higher than what you would normally look for in your regular diet.

We remind you that you can find Omega-3 in foods such as fatty fish, chia or flax seeds, nuts, seaweed and fish oil.

When the injury is bone

If your injury is at the bone level, there is strong evidence that the following micronutrients have to be part of your diet:

• Calcium, such as that found in dairy products, green leafy vegetables, canned salmon and sardines, tofu, almonds and seeds.
• Vitamin DYou can find it in egg yolk, beef liver, mushrooms and oily fish.
• Vitamin A, present in dairy products and foods such as carrots and spinach.
• Manganese, present in nuts, seeds, whole grains and some fruits such as pineapples.
• Copper, which you can find in seafood, cocoa powder and sunflower seeds.
• Boron, iron, silicon and zinc, present in nuts and seeds, among others.
• Vitamin K, you can get it from cabbage, olive oil and parsley.
• Vitamin C, present in citrus fruits, strawberries and kiwi.
• B vitamins, such as whole grains, eggs, and fish.

Ligaments and tendons

The report cites a study by Close et al. on micronutrients that support tendon and ligament health and rehabilitation. The main micronutrients in this area are:

• the vitamin C
• he copper
• the glycine, present in meat, fish and dairy products
• the gelatin either hydrolyzed collagen
• the turmeric
• the taurine and the arginine, two amino acids that can be obtained from meat, fish, seafood and dairy products. It is also added as an ingredient in energy drinks and dietary supplements.
• the bromelain, an enzyme present in pineapple.

It's obvious: the ideal is to focus on prevention. But now you know that when there is no other choice, recover For one of the most common running injuries, implementing a nutritional strategy is as important as going to the physiotherapist. Let food be your medicine!

And remember that with Oorenji Runners, your nutrition will be personalized to the max!

Fountain: “The Key Role of Nutritional Elements on Sport Rehabilitation and the Effects of Nutrients Intake.” Sousana K. Papadopoulou, Maria Mantzorou, Foivi Kondyli-Sarika, Ioanna Alexandropoulou, Jannis Papathanasiou, Gavriela Voulgaridou and Pantelis T. Nikolaidis.

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