Nutrition
Nutritional status is a predictor of both injury occurrence as well as surgical outcome.
Diet can be important in calming the stress response following injury or surgery. An estimated 24-65% of patients scheduled for major surgery are considered malnourished. This means they are consuming an imbalance, deficiency, or excess of essential nutrients compared to what is needed to maintain sufficient energy, health, and growth.
Nutrition and Surgery
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You or the athlete in your life will be instructed to stop food and drink a certain number of hours before your operation.
The anesthetic that will be administered pauses the body’s reflexes. Therefore, with food or fluid in the stomach, there is a risk of vomit or matter making its way into the throat or lungs, affecting breathing.
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Nausea following surgery can hinder proper nutrient intake at a crucial time for optimal recovery, and it is plain unpleasant!
If experiencing nausea:
Opt for bland foods such as banana, rice, applesauce, or toast.
If bland sounds boring, nutrient dense smoothies or smaller and more frequent meals are other options too.
Avoid dairy products
Try ginger or peppermint as a homeopathic remedy
Speak to your doctor if feelings of nausea persist.
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Constipation also commonly accompanies immobility and narcotics after surgery. The answer: fluid and fiber.
You or the athlete in your life might be prescribed a magnesium citrate supplement after surgery to help move the bowels along.
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Antibiotics
Post-surgical antibiotics are taken to prevent infection. However, they kill all the beneficial bacteria that live in your gut important to digestive, immune, and mental health. Prebiotic and probiotic rich foods can help restore your gut flora over time.
Probiotics are live, beneficial bacteria that contribute to a healthy environment throughout the gastrointestinal tract. Some probiotic rich foods include yogurt, kefir, kombucha, sauerkraut, miso soup, and kimchi.
Prebiotics serve as the plant-fiber fuel that good, probiotic bacteria feed on. Prebiotic rich foods include onion, garlic, apples, bananas, oats, wheat, chic peas, and mushrooms.
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Alcohol intake should be monitored and limited. Alcohol can exacerbate muscle loss, impair muscle building, slow metabolism, and increase inflammation.
Alcohol can be harmful when mixed with certain medications and can even depress your breathing. Consult your doctor about appropriate alcohol consumption in accordance with your medications.
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Water is an under appreciated nutrient that is key to not only injury prevention and healing, but overall health.
Water serves as a lubricant to muscles and other tissues such as tendons, ligaments, etc. It also aids to flush our bodies of toxins and inflammation.
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Make sure you or the athlete in your life is eating enough. A misconception exists that no longer training after injury or surgery means an athlete should eat less food. However, bodies after injury or surgery often require more calories than before. In fact, crutching actually calls for two to three times the energy than normal walking does.
It is not abnormal for athletes to find themselves concerned with how much and what to eat during recovery. If you see body weight apprehension persist in the athlete you’re supporting, refer them to a board certified specialist in sports dietetics. An individualized nutrition plan may help them feel more confident. This website can help you find a sports dietitian in your area.
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Eating enough protein after injury or surgery is especially important. Adequate protein mitigates the stress response and supports on-time recovery by preventing muscle loss, supporting tissue repair, and fueling muscle growth.
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Immobility and low levels of muscle use after injury or surgery leads to almost immediate degeneration of muscle. This process is known as atrophy and results in reduced strength and functionality.
Atrophy is exacerbated by the stress response following injury or surgery which triggers the body to take protein directly from musculoskeletal muscle to keep up with the demands of healing and immune function. Therefore, you or the athlete you’re supporting should increase their protein intake to meet the body’s new protein demands and prevent unnecessary muscle deterioration or a potentially worsened recovery.
Generally speaking, protein breaks down into smaller building blocks known as amino acids. Our body can make some of these amino acids but others can only come from our diet. These are known as essential amino acids. We use both essential and non-essential amino acids in every inch of our body for different systems and processes, not just to maintain muscle. Yes, these building blocks help regulate sleep, immunity, and mental health too, which you already know are all important for injury prevention and healing.
However, not all protein sources are equally available in food, meaning, different food sources contain different types and amounts of amino acids. For that reason, it is important to strive for a variety of protein sources to mitigate muscle loss and support mental and immune health to the best of your ability. Seek protein ideas below.
Grocery ideas for injury prevention
Carbohydrates
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Reduce risk of injury by recharging muscles’ glycogen stores to be used for repair and future energy needs
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Fruits, vegetables, potatoes, beans, whole grains and whole grain breads
Avoid processed sugars typically found in the middle of the store in shelf stable packaging in. These increase inflammation.
Anti inflammatory fats
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Low intake of anti-inflammatory fats seen with higher risk of injury, higher inflammatory response, and increased severity of injury
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Omega 3-fatty acids: salmon, sardines, herring, grass-fed meat, soybeans, hemp, flax, and chia seeds, walnuts, and eggs
Unsaturated fat: fish, avocados, nuts, olive oil
Saturated fat: grass fed meat, chicken, and dairy products
Avoid the unhealthy saturated and trans fats found in processed, fried, and/or packaged foods and meats. These increase inflammation and prevent healing.
Iron
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Low iron is associated fatigue, decreased energy, and injury risk
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Meats, fish, beans, legumes, dark leafy greens, dried fruits
Black strap molasses is an iron rich food that can also be used as a supplement
Water Intake:
Water is an under appreciated nutrient that is key to not only injury prevention and healing, but overall health.
Water serves as a lubricant to muscles and other tissues such as tendons, ligaments, etc. It also aids to flush our bodies of toxins and inflammation.
Grocery ideas for injury healing
Carbohydrates
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Necessary for insulin production which supports re-building processes during healing
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Fruits, vegetables, potatoes, beans, whole grains and whole grain breads
Avoid processed sugars typically found in the middle of the store in shelf stable packaging in. These increase inflammation.
Anti inflammatory fats
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Aid absorbance of fat-soluble micronutrients
High in energy, therefore combats muscle loss by preventing protein breakdown for energy
Aid new tissue growth and remodeling
Reduce inflammation
Promotes mental health
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Omega 3-fatty acids: salmon, sardines, herring, grass-fed meat, soybeans, hemp, flax, and chia seeds, walnuts, and eggs
Unsaturated fat: fish, avocados, nuts, olive oil
Saturated fat: grass fed meat, chicken, and dairy products
Avoid the unhealthy saturated and trans fats found in processed, fried, and/or packaged foods and meats. These increase inflammation and prevent healing.
Protein
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Inevitable atrophy (muscle loss) requires more protein—even 2-3 times non-injured intake
Promotes rapid production of new body tissues while ensuring that bodily systems not affected by the injury remain healthy
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Red meat (in moderation), chicken, fish, dairy products, and eggs contain all of the essential amino acids.
Nuts and legumes are a great source for amino acids too.
However, they do not contain all of the essential amino acids. Therefore, seek variety and different combinations of nuts and legumes. Emphasize dairy and meat if your diet allows.
Fiber and fluids
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“Gets things moving” as constipation often ensues immobility and narcotic use post injury/surgery immobility.
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Fruits, vegetables, whole grains, legumes
Avoid refined and processed grains found in pasta and breads. They “slows things down” in contrast and also increase inflammation.
Antioxidants:
Vitamins C, E, A, zinc, B vitamins and beta-carotene
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Decrease inflammation
Ensure tissue regeneration
Support production of collagen and connective tissue needed to rebuild ligaments, tendons, joints, and cartilage
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Meat, beans, legumes, dark leafy greens, dried fruits, pumpkin and other squashes
Copper is essential in tendon health and can be found in cashews and kale.
Micronutrients:
Vitamin D3, Calcium, magnesium, phosphorus, and vitamin K2
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Promote bone healing
Boost immune function and reduce inflammation, thereby aiding wound healing
support mental health
Magnesium serves a major role in helping move your bowels after use of pain narcotics. It also deters muscle cramping and helps absorb calcium. You might be prescribed magnesium citrate supplement after surgery.
Adequate amounts of magnesium glycinate and vitamin D3 are pivotal in supporting mental health. Talk to your doctor whether supplementation is right for you.
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Vitamin D3 (you need this to absorb magnesium and calcium as well):
Salmon, tuna fish, sardines (make sure to eat the flesh!), cod liver oil, beef liver, egg yolks, sun-dried mushrooms. Try getting some sun rays!
Calcium:
Dairy products, cooked dark leafy greens such as spinach, kale, and collards, salmon, sardines, soybeans, and white beans
Magnesium:
tofu, peanuts, broccoli, dark leafy greens, edamame, nuts and seeds
Phosphorus:
dairy products, nuts, and sardines
Vitamin K2:
hard cheeses, egg yolks, chicken, and beef
Notes:
1) Some foods are fortified with vitamin D3, calcium, and/or magnesium such as orange juice, dairy and plant milks, and cereals
2) Balancing fresh and cooked dark leafy green consumption is important to break down oxalic acid which inhibits calcium absorption. Make sure to drain your cooked greens because the oxalates collect in the water after cooking.
Water Intake:
Water is an under appreciated nutrient that is key to not only injury prevention and healing, but overall health.
Water serves as a lubricant to muscles and other tissues such as tendons, ligaments, etc. It also aids to flush our bodies of toxins and inflammation.
The Power of the Sun:
Our bodies produce their own stores of vitamin D but only when we get enough sunlight! Aim for 20 minutes a day of direct sunlight a day if possible.
Looking for a sport’s dietitian? Find one in your area here:
Check out the references used to inform this page
This website contains a compilation of information gathered. I am not a trained professional. Please consult your healthcare team before taking any advice from this site.