Don't rush to take medicine when you are injured. Diet can also make up!
There are more and more friends who love to run, but there are very few professional running coaches. Many wild runners are running around, so many amateur runners are running farther and farther on the road of running injuries. Now, since it is said here, it is better to recommend them to pay attention to the running Bible, the most professional comprehensive training method, damage recovery guide, waiting for you!
Closer to home, sports injuries are more common among young people, especially men, because men usually like sports, and injuries can't be avoided in all kinds of sports. These people usually choose to take supplements, which causes more and more people to think of the pills or the powder that ignores the value of the food.
Natural foods provide the highest quality of nutrition and are cheaper than supplements, not to mention that many food-specific substances are not provided by supplements, because many nutrients need to work synergistically, so it is recommended that you consider diet therapy. Auxiliary treatment and rehabilitation.
The amount of heat the body needs after an injury is greatly increased. For example, after an injury or minor surgery, the body's metabolism will increase by 15-20%. If it is a major surgery, it will increase by as much as 50%. Our self-healing requires the body to provide more heat to support the repair of the damaged body. Therefore, during the period of rehabilitating, don't be afraid to eat too much fat, you must learn how to add more calories. Usually those who dare not eat long-term meat can try it properly. This is a good time to have a good meal.
As we all know, iron is a key mineral element that is indispensable in the human body. Iron deficiency can cause iron deficiency anemia, and it has the effect of affecting the risk of injury to athletes. The inflammatory reaction increases the number of liver bactericidal peptides, causing the accumulation of iron ions in plasma in macrophages and hepatocytes, reducing the intestinal absorption of iron, thereby reducing plasma levels and causing anemia. Iron deficiency may be one of the causes of sports injuries due to prolonged exercise that causes the body to develop an inflammatory response.
In order to avoid iron deficiency, we should eat iron-rich foods. Such as red lean meat, lean pork, poultry (especially dark meat), beans, dark green leafy vegetables (such as spinach), dried fruit (such as raisins, dried apricots) and iron-added cereals, bread, pasta, etc. . Ingestion of iron should also take vitamin C to help absorb, such as eating more oranges, tomatoes, potatoes and so on.
Ingesting healthy fatty acids
Everyone has always known the fat of the body. It can't be removed quickly, but everyone may not know it. The fat also has good and bad points. In our daily life, the body needs us to get healthy. A fat diet, such as omega-3 fatty acids, may cause an increase in the inflammatory response after injury, making the injury even worse. These fats can be obtained from some fruits and nuts, such as avocado and walnuts, cashews, almonds, etc. However, it is worth noting that foods with high trans fat content cannot be touched, such as the most popular puffed potato chips, margarine, various sweets, popcorn and so on.
Rational intake of protein
Protein is the material basis of life, and there is no life without protein. Protein is involved in every cell and all important components in the body. Protein accounts for 16% to 20% of the body's weight, and it has the effect of repairing damaged tissue. At the time of injury, attention should be paid to the type of protein intake and time of ingestion in order to minimize the loss of muscle and strength during recovery.
Protein is a relatively common food, such as eggs, meat, soy products, etc. are rich in protein. Milk has a high protein content. Milk is rich in high-quality protein nutrients and a variety of essential mineral elements, but it is not advisable to drink more. It is recommended to consume 300-500 ml per day.
Studies have shown that pre-exercise carbohydrate intake can help maintain blood sugar levels, reduce the production of stress hormones, and reduce the risk of injury. Ingestion of carbohydrates and protein together after exercise reduces fatigue, delayed muscle soreness (DOMS), reduces muscle damage and maximizes muscle recovery. The optimal ratio is 3-4g carbohydrates with 1g protein and protein intake is in the 6-20g range.
There are many sources of high-quality carbohydrates, such as corn, peas, potatoes, yam, brown rice, buckwheat, etc. Of course, after the practice, whole wheat bread, cereals, rice, pasta is also a good choice.