By Mindy Antimie, MS, RDN
Eating a nutrient-dense diet is essential during recovery. The process of physical therapy can include breaking down muscle tissue and rebuilding them to be stronger. To rebuild muscle tissue, many macronutrients and micronutrients are required. Without proper nutritional support, there can be delays in your healing and recovery. During treatment, you are also likely to experience inflammation, which can also be managed with the proper nutrients.
Protein
Protein is one of three macronutrients and is the building block of every cell in your body. To repair your tissues, plenty of protein is needed. Approximately 46% of older adults don’t meet their protein needs. Even more protein is needed than usual when going through a chronic illness, inflammation, or recovery. You can read more about how much protein you need here.
Here are simple tips to get enough protein daily:
- Aim for at least 20 grams of protein at breakfast. Making an egg scramble with 2 eggs and 4 tablespoons of egg whites will get you to about 20 grams of protein. A smoothie with a scoop of protein powder will help you reach your protein goals. Alternatively, making overnight oats with protein powder such as this recipe can also offer you at least 20 grams of protein at breakfast.
- Make sure each of your snacks has a protein source. Some easy ones include Greek yogurt, cottage cheese, a protein bar, or edamame.
- If you’re busy, drinking a quick protein shake is a great way to fill in the gaps. Common brands include air Life, Orgain, and Premier Protein.
Complex Carbohydrates
Complex carbohydrates have plenty of fiber, vitamins, and minerals. These carbohydrates include whole grains, brown rice, quinoa, beans, lentils, oats, and fruit. Making sure that most of your carbohydrates are complex can speed up your recovery.
Rebuilding muscle tissue and supporting the collagen in your joints requires several micronutrients. Such as vitamin C, zinc, B vitamins, and magnesium. Eating a wide variety of complex carbohydrates can help you get these vitamins and minerals daily.
Fiber interacts with the gut microbiome which then sends messengers throughout the body. These include short-chain fatty acids which help regulate your immune system. Regulating your immune system aids in reducing inflammation which in turn supports your healing. You can read more hereabout anti- inflammatory foods.
Omega-3 Fatty Acids
Omega-3 fatty acids are made up of DHA and EHA, these fatty acids are present in the walls of our cells. When in recovery your body is often creating new cells, having the necessary nutrients to build these cells is necessary. These fats are also extremely anti-inflammatory. Reducing inflammation is important in healing properly and preventing scar tissue. There is some evidence that these fats are also important in the muscle-building process.
Last Thoughts
Nutrition is essential in speeding up your recovery and supporting your healing. Getting adequate protein, complex carbohydrates, and omega-3 fatty acids will absolutely support your body’s tissues. You may find that focusing on these 3 nutrients will make you feel better and ready for your next physical therapy session.
This article is for informational purposes only and should not be used without the advice of your doctor and/or medical team. It does not claim to treat or cure health conditions
