PRESCRIPTIONS & NUTRIENTS FOR INJURY REPAIR & REHABILITATION

THE “RICE” METHOD
Upon injury, an individual should immediately apply the RICE Method: Rest, Ice, Compress, and Elevate.

PROTEIN
The repair phase of any injury requires an increase in protein intake. Ideal protein intake should be 1 gram of protein per pound of bodyweight. This is the same amount that athletes should be normally consuming to support tissue damage, muscle recovery, and repair.

For example, a 180 lb uninjured athlete or a 180 lb injured individual that exercises regularly (3-6 hours/week) should consume 180 grams of protein per day. If you need a better idea of what that measures out as, then seven palm-sized chicken breasts equals approximately 180 grams of protein.

FAT
Trans-fats, high Omega-6 vegetable oil intake, and saturated fats will slow the healing process (found in fatty cheeses, fatty meats, and high-fat processed foods). However, monounsaturated fats and omega-3 fats act as anti-inflammatory agents. While a normally healthy individual should consume anywhere from a 1:1 to 3:1 ratio of Omega-6 to Omega-3 fatty acids, an injured individual should be more focused on decreasing their Omega-6, saturated fat, and trans-fat intakes while simultaneously increasing their Omega-3 intake. Fish oil is a must. If fatty fish, such as salmon, is not consumed on a daily basis, then Omega-3 fish oil capsules are highly recommended (3-9 grams/day). This quantity is also recommended to otherwise healthy individuals.

Studies show that high Omega-6 relative to Omega-3 intakes result in decreased collagen production. On the other hand, a reverse relationship aids in the healing process.

CARBOHYDRATES
Unprocessed carbohydrates are recommended to support tissue damage and assist in injury repair. High levels of processed carbohydrates, especially sugars, should be avoided, as they tend to increase inflammation.

VITAMINS & MINERALS
Vitamins that support wound-healing include vitamins A,B,C,D, Calcium, Copper, Iron, Magnesium, Manganese, and Zinc.
Vitamin E should be avoided as it tends to slow healing.

HERBS
Many dietary herbs can help reduce inflammation. Examples of such herbs include: curry, tumeric, ginger, garlic, bromelain (found in pineapple), boswellia, and flavonoids (found in berries, cocoa, and supplements such as blueberry or grape extracts, green tea extracts, citrus extracts)

OTHER ANTI-INFLAMMATORY AGENTS:
Blueberries
Pineapple
Tea
Cocoa
Omega-3: Walnuts, salmon, hemp, flax seed (or Omega-3 Supplement 3-9g/day)