Nutrition: The Key to Faster Healing, Recovery, and Performance

As a performance physical therapist, I see firsthand the importance of nutrition for my clients. When dealing with an injury, your body needs the right nutrients to heal properly. Even after your injury has healed, and you can get back to training hard, you still need the right nutrients to recover and perform at your best.

Keep reading for a breakdown of the key nutrients that are important to decrease healing time, and improve recovery and performance.

It shouldn’t be surprising that protein is at the top of the list. Protein is essential for building and repairing muscle tissue. When you exercise, your muscles break down. Protein helps to repair the damage and build new muscle tissue. This can help you to recover from your workout more quickly and improve your performance in the long run. Protein helps to reduce inflammation. While inflammation is a natural response to injury or exercise, too much inflammation can actually slow down the healing process. Protein helps to reduce inflammation by providing the body with amino acids, which are essential for the production of anti-inflammatory compounds. Protein also helps to promote sleep which is essential for healing and recovery by providing the body with the amino acids it needs to produce melatonin, a hormone that helps to regulate sleep. In addition to these specific benefits, protein also provides the body with energy and helps to maintain muscle mass. This can be especially important for people who are recovering from an injury or who are training hard.

If you are looking to improve your recovery and healing time, it is important to make sure that you are getting enough protein in your diet. According to some sources, the recommended daily intake of protein for adults is 0.8 grams per kilogram (.36g per pound) of body weight while others suggest upwards of 1g per pound of lean body mass. Most of my patients live very active lifestyles, so most will benefit from the higher end of the spectrum. 

Next on the list is carbohydrates. Carbohydrates provide the body with energy, which is essential for healing and recovery and are especially important for females! Carbohydrates help to regulate hormones and play a role in the production of hormones such as insulin and leptin, which are important for regulating appetite and metabolism. When carbohydrates are restricted, it can lead to imbalances in these hormones, which can contribute to weight gain and other health problems. Since carbohydrates are the body's main source of energy for intense exercise, consumption before, during, and after exercise, can help to improve performance and prevent fatigue. Carbohydrates also help to boost the immune system because they are essential for the production of white blood cells, which are important for fighting off infection. When carbohydrates are restricted, it can weaken the immune system and make it more difficult to fight off illness.

When choosing carbohydrates, it is important to choose complex carbohydrates over simple carbohydrates. Complex carbohydrates are digested more slowly and provide a sustained release of energy, while simple carbohydrates are digested quickly and can cause blood sugar spikes and crashes. Some examples of complex carbohydrates include potatoes, whole grains and fruits.

Last but certainly not least for our macronutrients are fats. Fat plays an extremely important role in the body in addition to providing a source of energy and flavor. Fat provides the building blocks for cell membranes and hormones, aids in the absorption of fat soluble vitamins A, D, E and K, allows for proper absorption of proteins during digestion, and slows the absorption of food to prevent spikes in blood sugar just to name a few. 

When choosing healthy fats, aim to eat grass fed or pasture meat and eggs, wild caught seafood, and cook with grass fed butter or ghee, beef tallow, avocado oil or olive oil. 

In addition to eating a healthy diet, it is also important to stay hydrated. Water is essential for all bodily functions, including healing. Aim to drink plenty of water throughout the day, especially when you are exercising in the heat or recovering from an injury. The adequate intake level for adult males and females, respectively, is 100 oz and 74 oz. However, these numbers are too low in my opinion, especially when my clients are sweating and working hard on a daily basis. An easy rule of thumb is to consume 1 oz of water per pound of body weight. I also recommend supplementing your water with electrolytes. Overconsumption of water can dilute your electrolytes. As little as 1-2% loss of water can lead to early signs of dehydration which include fatigue, dry mouth, muscle cramps, difficulty concentrating and headaches. Sprinkling sea salt and squeezing lemon in your water are great sources of natural electrolytes. Other options include supplements like LMNT. Stay tuned next time for a deeper dive into the importance of electrolytes!

If you’re ready to take control of your health by improving your eating habits or take your training to the next level, check out my newest endeavor, eatwelltrainbetter.com. We will work together as a team to develop a deep understanding of your individual needs and goals, which allows us to address the root cause of issues you may be facing and optimize your ability to perform at your best!

In good health,

Dr. Eliza Cohen

Performance Physical Therapist + Wellness Consultant

Wilmington, NC