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Diet for Injury Prevention

By Cora Bundy MPT, OCS

Our diet is one the most essential factors to the physical and mental performance of our bodies. This article highlights key factors that can prevent injury and improve healing potential through dietary considerations.

Energy Production
The human body uses three primary food sources for energy: carbohydrates, fats, and proteins. Energy is attained through either aerobic (with oxygen) or anaerobic (without oxygen) metabolic processes. Carbohydrates are metabolized primarily using an anerobic system and stored in the muscle as glycogen or circulated as blood glucose. Fats and proteins use the slower aerobic system but produce a much greater amount of energy. Therefore, endurance activities use primarily aerobic metabolism, while strength or sprint training relies on immediate resources of energy via anaerobic metabolism.

Carbohydrates
Adequate carbohydrate intake is just as essential in preventing injury as it is in providing energy. Since carbohydrates provide for muscle glycogen stores and blood glucose levels, a deficiency will cause increased breakdown of muscle protein for fuel. Over time, this protein degradation may lead to a decrease in muscle strength and function, increasing the risk for soft tissue damage. Carbohydrates’ role in maintaining blood glucose levels for the brain is also important. During prolonged exercise a moderate fall in blood glucose can result in impaired exercise function and result in marked “central” fatigue due to the nervous system. For training individuals, unrefined, fiber rich complex carbohydrates should comprise of 50% to 60% of daily calories.

Protein
Protein is essential for muscle repair, maintenance, and synthesis. Protein can also serve as an energy source, although less desirable since muscle protein is then lost. Fortunately, this is counterbalanced by post-exercise protein synthesis. If sources of dietary protein are inadequate, then the rebuilding of muscle fibers for strength and endurance may be compromised. The recommended daily allowance for protein is 0.8g per kg body weight; however research indicates individuals performing regular exercise need closer to 1.2 g/kg body weight.

Minerals
Calcium has received deserved attention for its role in osteoporosis in women, although it warrants equal consideration for its role in prevention of boney injuries. With adequate amounts of calcium, weight bearing exercise can stimulate increases in bone density and resistance to fracture. Research by has found that runners with low levels of calcium intake have decreased bone mineral density and a significant increase in stress fractures. Iron deficiency, anemia, has long been known for its negative effect on performance and increased risk of injury. Iron is used to form hemoglobin, the oxygen carrying compound of the body. With anemia, a shift of metabolism to lactate production can occur reducing the capacity for exercise and endurance.

Antioxidants
The body acquires the largest amount of energy through aerobic metabolism. Unfortunately, this process creates byproducts, called free radicals. As training intensity increases, aerobic metabolism also increases, releasing more free radicals. Free radicals damage muscle cells through a process called lipid peroxidation. This damage activates an inflammatory response and what we call muscle soreness.
The body does have a natural way to fight free radicals using antioxidants, both endogenous and supplementary. Supplementation with vitamins A and E has shown to decrease muscle soreness following training, although be sure supplementation is below the FDA’s upper intake levels.
A well balanced diet should provide most athletes with a healthy regime to avoid injury. However, injuries do not typically occur due to diet alone. Adequate muscle strength, flexibility, correct biomechanics, proper gear and an appropriate training regime all contribute to an injury free athlete.