From the March 2012 issue of Runner’s World

Foods that help you heal from injuries

By Liz Applegate

Most runners get injured at least once in their running careers. Whether it's a sore tendon or sudden muscle pull, your body goes through a series of responses to start healing itself. Research shows that what you eat while recovering can actually help you get back on your feet sooner rather than later. Here's how to adjust your diet.

YOU NEED ENERGY
Skimping on fuel will slow down the healing process: Even though you're not running and are less active, your metabolism goes up after an injury. That's because your body has to burn energy to build new tissue to repair muscles and tendons. If you’re cross training you’ll likely be less efficient and therefore burning more energy too.

HEALING FIX
Appetite might go down but don’t skip meals. Eat regular meals and healthy mid meal snacks like fruit to keep up your energy. Weigh yourself weekly to make sure you're maintaining a healthy weight.

YOU NEED OMEGA-3S
These essential fats are good for joint and heart health, but when you're injured, they may also suppress inflammation that can hamper the healing process. Studies also show that getting more omega-3s in your diet may help decrease muscle atrophy.

HEALING FIX
Eat at least two servings of omega-3-rich seafood, like salmon, per week. Add walnuts and flaxseed meal or oil to smoothies. Buy eggs enriched with omega-3s.

YOU NEED VITAMIN D
Vitamin D plays a key role in rebuilding bone after a stress or regular fracture. Since your body naturally produces it when exposed to sunlight, your circulating levels drop during the winter months, making it crucial to add this nutrient to your diet.

HEALING FIX
Boost your intake of vitamin D–rich foods, including canned salmon and milk. Consider taking a supplement with 1000 to 2000 IU of vitamin D daily.

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