Injury cannot be avoided when you train, primarily when you train with bad form or when you train very frequently. However, the length of your recovery from injury can be influenced and determined by you.
Recovery method form injury is what makes the difference among professional athletes, how fast your recovery period would be, depends on your post-injury diet and training regimen.
There’s more to injury recovery than Advil and salt baths. Your diet plays a massive part in how quickly you can get back on your feet, especially when it comes to inflammation. Here’s what to eat depending upon which kind of injury you’re suffering from.
5 Best Recovery Foods For Various Types Of Injury
Post-injury foods determine the length of the recovery period; there are different types of foods you can eat for different injury types.
1. Hamstring Injury
Different types of people could pull a hamstring, due to different exercises such as football, running, cycling, and weightlifting. If you have a hamstring injury, don’t worry, there is a way out to recover quickly and faster.If you pull your hamstring:
You need: Protein and potassium for muscle repair; plus anthocyanins (plant compounds) and omega-3 fats to reduce inflammation.
Eat: Plain or vanilla yogurt topped with blueberries, grilled salmon over wild rice, or 1-2 cups cooked broccoli.
This is a type of injury that occurs in people that participate in contact sports or sports that involves wear and tears of muscle and joints. If you have a
You need: Vitamin C to shore up blood vessels; vitamin K for blood clotting; plus oleocanthal, a natural substance in olive oil that mimics over-the-counter anti-inflammatory medications.
Eat: Raw spinach with sliced strawberries. Toss with extra-virgin olive oil and balsamic vinegar, and top off the salad with sunflower seeds or pine nuts
3. Wound Healing
We all get injured through various activities and sports, the rate of recovering from the wound can be speeded up with the right post injury foods.
You need: Protein to produce skin cells; vitamin C and zinc for collagen protection; iron to oxygenate blood; plus whole grains to calm inflamed tissue.
Eat: A burger made from 95% lean beef (leaner meat has more protein and iron) on a whole-grain bun, plus kiwi for dessert.
4. Muscle Cramps
Muscle cramps can often occur due to over-exertion of muscles, dehydration, or decreased potassium in the It is common for athletes and weightlifters. If you have muscle cramps,
You need: Fluid; plus electrolytes such as sodium, potassium, and chloride to maintain balance in your muscles.
Eat: Lots of melon. Try a quick salad mixed with 1 cup of chopped cantaloupe and 1 cup of diced watermelon.
5. Shin Splits Injury
Shin splits injury is also very common among young people that participate in sports. The recovery period for shin splits injury can be reduced by eating the proper diet.
You need: Bromelain (from pineapple), anthocyanins, and omega-3 fats to fight inflammation.
Eat: A tuna sandwich on whole wheat, a bowl of cherries, and 8oz of pineapple juice.
8 Power Fruits For Better Health and Prevention of Diseases
A proper diet can help in the prevention of various diseases and can provide an excellent source of strength when eaten at the right time.
There’s something important you’re not doing—and you’re far from alone in your torpidity because most Americans are every bit as lax as you are on this score.
Too many guys aren’t filling the recommended half of their plates with different types of fruits and vegetables, and if you’re part of this crowd, it’s something you’ll need to address because your diet is likely deficient in vitamins. Minerals, anti-oxidants, and the Phytochemicals your body needs for optimum health—and no, canned fruit and fruit juices don’t count.
8 Power Fruits For Better Health and Prevention of Diseases:
If you’ve ever suffered from erectile dysfunction, try adding this “natural Viagra” to your daily diet. Research shows that the powerful antioxidant agents in pomegranate seeds and juice can help reverse oxidative damage what nutritionist Oz Garcia, Ph.D., calls “natural rusting”—to the vascular system, which plays a significant role in the ability to achieve and maintain erections. Perhaps this is why some theologians believe the pomegranate and not the apple was the forbidden fruit in the Garden of Eden.
One medium-sized apple is a filling, ready-to-eat snack that’s packed with 4g of soluble fiber, 17% of the daily value, or the amount you need each day. “This is important for colon health and controlling blood sugar level g,” says Elson Haas, M.D., author of Staying Healthy with Nutrition. “It’s also a good source of immune-boosting vitamin C.” Apples also contain quercetin, which has antihistamine and anti-allergy properties.
Research has shown that consuming high-glycemic carbs after workouts produce a more significant amount of glycogen—replenishing what you’ve depleted after a hard session—than consuming carbs that are lower on the glycemic index. “Grapes are a very high-glycemic fruit,” says nutritionist and physique specialist John Kiefer, “which makes them an ideal post-training snacks They’re also loaded with vitamins A, C, and B6, and folate, in addition to several essential minerals.
Jonny Bowden, Ph.D., author of The 150 Healthiest Foods on Earth, says inflammation in the body is the cause of most disease and discomfort. “Chronic inflammation can wreak havoc on your vascular system,” he says, “but a lot of guys also suffer acute inflammation caused by sports injuries” Studies suggest weekend warriors can ease aches and pains by eating tart cherries. These have the highest concentration of anthocyanins 1 and 2, which help block enzymes associated with inflammation.
Garcia recommends blackberries for their exceptional phytonutrient power and vitamin K content (36% of the daily value). This is important for men because it’s been shown to help lower the risk of prostate cancer. It’s also high in the mineral manganese, which helps support optimal testosterone production. Blackberries along with blueberries, bilberries, and raspberries are also rich in the antioxidant lutein, which helps promote eye health by helping prevent macular degeneration.
The famous Scripps Clinic Grapefruit Diet study showed that participants who ate half a grapefruit before each meal lost an average of 3.6lbs in 12 weeks. “It’s a great appetite suppressant,.It also contains pectin, a soluble fiber that’s been shown to slow the progression of atherosclerosis. Avoid eating grapefruit when taking prescription (or over-the-counter) medications, though. It interacts with liver enzymes in a way that can keep the medication in your system longer than expected.
“The citric acid in lemons helps break down lipids and stimulates digestive juices, says Haas, who does a 10-day lemonade cleanse each year to reduce body fats and cholesterol. “Adding the juice of half a lemon to a glass of water every morning supports liver and gallbladder function. Drink some fresh lemon juice before your next meeting. The energizing scent has been shown to mitigate fatigue, anxiety, and nervousness, and can increase concentration and alertness. Lemon is also a vital component of detoxification water which aids in weight loss and fat reduction.
8. Pawpaw (papaya)
Papain, an enzyme in papaya, has been shown to relieve gas from indigestion. Another of its enzymes, chymopapain, has been used to ease One cup of fresh, ripe papaya has only 60 calories, yet packs a whopping 144% of the daily value of vitamin C (88mg). “When buying papayas, look for ones that are mostly yellow and yield slightly to pressure.
We live in a generation where people stay away from junk foods such as burger and fast foods, what if you can eat your junk foods such as burger more healthily.
4 Healthy Recipes For Lean Hamburger
You’re pretty happy kicking it in jeans and t-shirts most of the time, but every once in a while you don’t mind getting dressed up. In fact, you kind of like it. And guess what? Your burger’s the same way. Most of the time, a clean and lean patty hits the mark, but other times, that hunk of beef or turkey (or whatever it may be) demands a little extra sumping to satisfy genuinely.
Before smothering your burger with a blob of gooey cheese or a squirt of store-bought ketchup, though, consider these more sophisticated add-ons these easy, but inspired recipes can make your burger healthier.
The recipes and how to prepare them includes:
1. Mango Chili Saw
- 4 cups green cabbage, shredded, loosely packed (from about ½ head cabbage)
- 1 red jalapeno pepper, sliced into very thin rings (wear gloves)
- ¼ cup slivered almonds, toasted
- ¼ cup peanuts, skin on, toasted and ground
- 1 tsp cocoa powder
- 1 tsp ground cinnamon
- 1 mango, peeled, seeded, and minced
- 2 tbsp olive oil
- 1 tbsp fresh lime juice (or more to taste)
- 1 tbsp sugar
- Kosher salt and fresh cracked black pepper, to taste
Instructions: In a large bowl, toss together all ingredients except salt and pepper. Then taste and season with salt and pepper. Cover and refrigerate for up to three days.
Yield: 4 cups
2. Fifth Dimension Powder
“Recently, there has been a lot of talk about the umami factor, or the fifth taste. Umami gives foods a savory, over-the-top flavor that makes you want to have another bite, and another, and another.
- 6 tbsp porcini powder
- 2 tbsp Portobello powder
- 2 tbsp Worcestershire powder
- 2 tbsp onion powder
- 2 tbsp garlic powder
Instructions: In a small bowl, mix all ingredients. Store in an airtight container in a cool, dark place for up to six months. Ideally, you should add it when you’re grinding your meat since it becomes fully incorporated that way. We add a little over 1 tablespoon per pound of meat. If you are folding it in by hand, make sure to mix it in well.
Yield: About 1 cup (enough for 14 to 16 burgers)
3. Red Hots
At our backyard grilling fetes, there’s always that guy that wants it hot. So we’ve been making this topping for years. It’s a perfect condiment for giving burgers a little kick. Put it out, and that guy will find it. We feel the heat is at an ideal level, but if you want it even hotter, feel free to substitute Serrano or habanero chills.
- 2 tbsp olive oil
- 1 yellow onion, cored and julienned
- 20 red jalapeno peppers, stems removed, sliced into 1⁄8-inch rings, with seeds
- 2 cups diced fresh pineapple (about half a pineapple)
- 2 tsp coriander seeds, toasted and coarsely ground
- 1 ½ cups white vinegar
- 1 cup sugar
- 2 tsp kosher salt
- In a large saucepan over medium heat, combine the olive oil, onion, and jalapenos, occasionally stirring, for 10 to 15 minutes, until the vegetables start to brown.
- Stir in the pineapple, coriander, vinegar, sugar, and salt, and increase the heat to medium-high. Simmer for 10 to 15 minutes, occasionally stirring, until the mixture is the consistency of warm jelly. Adjust the heat if necessary to avoid burning. Remove from the heat. Cool to room temperature.
- Cover and refrigerate until needed. Red hots will keep, refrigerated, for up to 1 week.
Yield: 3 ½ cups
4. Quick Pickled Onions
- 1 medium red onion, sliced very thin
- 1 tsp coriander seeds, toasted and ground
- ½ tsp cumin seeds, toasted and ground
- ¼ tsp red pepper flakes
- ¼ cup cider vinegar
- 2 tbsp water
- 1 tbsp sugar
- pinch of kosher salt
- Place the onion slices in a medium, stainless steel mixing bowl. Add the coriander, cumin, and red pepper flakes and toss to distribute.
- In a small saucepan over medium heat, bring the vinegar and water to a boil. Add the sugar and stir until dissolved. Remove from the heat and pour over the onions. Mix well and season with a generous pinch of salt. Let cool to room temperature. Transfer to a jar and refrigerate for up to 1 week.
Yield: About 1 1⁄2 cups (315 g) onions
The best way to shorten your recovery period after injury is to eat the best post –workout nutrition, and you don’t need to eliminate burger from your diet, you can make them into more healthier ones, if you have any unusual reactions, contact the nearest doctor to you.
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