Athletes and Injuries
Injuries are never fun and especially hard (I think) when it happens to a gymnast. So many things about gymnastics are based on repetition, timing and strength that any time away makes them feel like they 'lost' everything. Some gymnasts have a hard time eating when they are injured. Whether it's because they aren't as hungry, it's hard for them to get the food, or they just don't feel like eating, nutrition is especially important. It not only helps them heal, but also helps them preserve their muscle.Let's talk about a couple vitamins and minerals that are important to your body during the healing process.
- Calcium (bone healing) - get 4-5 servings per day from sources like milk, yogurt, cheese, salmon, spinach and kale, as well as fortified juices
- Vitamin D (bone healing) - aim for 2 servings per day from milk, eggs, some fish OR time in the sun
- Vitamin K - 2 servings per day from cereal, green leafy veggies and eggs
- Vitamin C (ligament and tendon healing) - 2-3 servings from sources like citrus fruits and juices, tomatoes, green and red peppers, broccoli
- Vitamin A - 2 servings per day of dairy products, eggs, green/orange/yellow veggies
- Zinc - 2-3 services per day from sources like dairy products, whole grains, seafood, meat and eggs
- Magnesium - 3 servings per day from sources like nuts, green veggies, beans
The biggest thing to notice is that almost all of the sources cited above contain three major food groups: protein, fruits and veggies. Getting a variety of protein sources (critical for healing) and fruits / veggies (all colors contain different vitamins/minerals) will ensure you are fueling your body with what it needs.Some gymnasts worry about gaining weight during injuries. If this is a concern, focus on filling your plate with 1/2 veggies/fruits, 1/4 protein and 1/4 whole grains.DO NOT cut out food groups (carbs are always the first to go) to make sure you are not cutting out needed nutrients. DO NOT cut out meals to make sure you are consistently fueling your body to heal. Healthy snacks instead of empty calories from junk food are always best!Source: Nutrition News, Jana Heitmeyer, M.Ed, RD, LD, CSCS, SCCC, CSSD
