Being injured is one of the hardest parts of being an
athlete. If and when you do get injured, you’ll likely wonder how to eat better
to heal better. My motherly advice is: Don’t treat good nutrition like a fire
engine!
Rather than shaping up your diet when you get injured,
strive to maintain a high quality food intake every day. That way, you'll have
a hefty bank account of vitamins and minerals stored in your liver, ready and
waiting to be put into action. For example, a well-nourished athlete has enough
vitamin C (important for healing) stored in the liver to last for about six
weeks. The junk food junkie who gets a serious sports injury (think bike crash,
skiing tumble, hockey blow) and ends up in the hospital in a coma has a big
disadvantage. Eat smart every day!
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The fear of gaining weight plagues most injured athletes.
Here are two myths, debunked!
MYTH: Muscle turns into fat.
Wrong. If you are unable to exercise, your muscles will
shrink, but they will not turn into fat. Have you ever seen the scrawny muscles
on a person who has just had a cast removed when the broken bone has healed?
Those muscles did not get fat!
MYTH: Lack of exercise means you'll get fat.
Wrong. If you overeat while you are injured (as can easily
happen if you are bored or depressed), you can indeed easily get fat. I know of
many frustrated athletes who have quickly gained weight because they continued
to eat lumberjack portions. If you eat mindfully, your body can regulate a proper
intake. Before diving into meals and snacks, ask yourself, “How much of this
fuel does my body actually need?”
When injured, some underweight athletes gain to their
genetic weight. For example, a 13-year-old gymnast perceived her body was “getting
fat” while she recuperated from a knee injury. She was simply catching up and
attaining the physique appropriate for her age and genetics.
Eat well, in sickness and in health!
Nancy
Nancy Clark MS RD CSSD
Sports nutrition counselor, consultant, speaker
www.sportsnutritionworkshop.com (Philly 1/24; Pitt. 2/7; online 24-7)
www.nancyclarkrd.com (books, handouts, PowerPoint talks)
Nancy Clark's Sports Nutrition Guidebook NEW Fifth Edition
Food guides for soccer, new runners, marathoners, cyclists
Twitter.com/nclarkrd iPhone app: Recipes for Athletes
1155 Walnut St, Newton Highlands, MA 02461
Phone: 617.795.1875 Fax: 617.963.7408
Sports nutrition counselor, consultant, speaker
www.sportsnutritionworkshop.com (Philly 1/24; Pitt. 2/7; online 24-7)
www.nancyclarkrd.com (books, handouts, PowerPoint talks)
Nancy Clark's Sports Nutrition Guidebook NEW Fifth Edition
Food guides for soccer, new runners, marathoners, cyclists
Twitter.com/nclarkrd iPhone app: Recipes for Athletes
1155 Walnut St, Newton Highlands, MA 02461
Phone: 617.795.1875 Fax: 617.963.7408
