Nutrition for runners: should you eat less during injury?
Runners are known for their hearty appetites, and when in full training are used to (and need!) pre- and post-workout snacks, substantial meals, and regular indulgences. When an injury occurs, it takes some time for the appetite to adjust to reduced activity. It’s often here where runners start second-guessing what and how much they “should” put into their bodies, which if too restrictive, can seriously impact the healing and recovery process. Here are some key strategies I use with injured runners to help them continue to nourish their bodies and heal from injury.
Priority number 1: EAT ENOUGH
Athletes can often get into the mindset that the main reason they need to eat, or “fuel”, is for sports performance and training. When that ceases, confusion about nutrition can be particularly challenging if that athlete has struggled with disordered eating habits at some point in their lives. This is often where I see runners not eating enough by restricting meals and snacks. Taking a step back to realize how many other body functions depend on adequate nutrition and plenty of energy (or calories) can be helpful. In fact, your organs – think brain, heart, lungs, digestive system etc. – utilize the majority of the energy we consume regardless of exercise. Dietary restriction can force the body to prioritize keeping your organs functioning and in turn, reduce energy and nutrient availability to the injury and can slow healing.
Focus on high quality protein
Protein is essential to aid healing and promote recovery from injury, and it’s important to prioritize it whether you’ve had surgery, a soft tissue or bone injury. Make sure to include a protein source with each meal and snack and spread your intake evenly throughout the day. More on good protein source and meal/snack ideas here.
Hone in on hunger and fullness cues
The body is excellent at telling us when and how much to eat, but most adults are out of touch with this ability due to learned external cues (thanks in part to diet culture). Becoming more aware of hunger and fullness cues can be especially helpful during an injury because they can change on a daily basis in relation to the healing process, changes in activity and your body’s many other functions.
Up your micronutrient intake
Diets insufficient in the micronutrients vitamin C, calcium, zinc, and vitamin D can put an individual at risk for injury and greatly impede healing from an injury. Vitamin C and zinc are both important for tissue repair if you’ve had surgery, and vitamin C also plays a crucial role in the synthesis of collagen, a key player in tendon, bone and ligament repair. Vitamin D and calcium work together to strengthen bones, and while it’s important to get enough of both on a regular basis, it is vital when recovering from bone injuries. With the exception of vitamin D (speak with your doctor or dietitian about appropriate supplement dosage!) it’s possible to consume enough of these nutrients through foods, so aim to include some of the following with your meals and snacks.
Vitamin C: citrus fruits, berries, cantaloupe, bell peppers, potatoes, tomatoes, leafy greens
Zinc: beef, shellfish, beans, chicken, turkey, pork, dairy products, fortified cereals
Calcium: dairy products, dark leafy greens, soy products, fortified cereals and orange juice, fish with bones (e.g., sardines, salmon)
Lastly, put the scale away (or trash it!)
Depending on the severity of the injury and level of activity the athlete is cleared to participate in (from cross training to walking to the bathroom), it’s fairly common for the body to undergo slight changes in composition and weight. This often has more mental and emotional effects than physical, and can bring about feelings of discomfort in one’s body, which in turn can influence food choices and impact healing. I recommend tossing the scale out completely and cannot emphasize enough that weight fluctuations during an injury are not only quite common, but usually temporary and a sign the body is receiving adequate enough nutrition to heal.
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