By Dr Scott A Weiss
After an injury or surgery, the body has to work harder in order to repair tissue, keep the immune system strong, maintain hydration and facilitate blood flow. In fact, the body’s metabolism can increase by 15-50% after traumatic injury and about 10-20% following minor injury or surgery.
Malnutrition after an injury has been clearly known to delay healing. You may not have an appetite and may think by not eating is a great way to counter act the weight gain by not exercising. This is Not Correct! By following the directions below, combined with Physiotherapy, you will ensure the proper amount of calories, micro and macronutrients you need and speed up the process of healing.
Be confident that you will be covering all bases, providing your body with the proper fuel for all stages of physiologic healing. Even if you do not have a present injury, consciously consuming these micronutrients will only aid in recovery if an injury does happen.
Calories– To get a solid idea of how many calories (kcal/day) you need in a day, follow the formula below.
Men BMR = 88.362 (13.397 x weight in kg) (4.799 x height in cm) – (5.677 x age in year) = 10% for injury
Women BMR = 447.593 (9.247 x weight in kg) (3.098 x height in cm) – (4.330 x age in years) = 10% for injury
Protein– 2g per KG of BW throughout the length of the injury (Meat, Fish, Poultry, Beans, Quinoa)
Fat– Omega 3’s = 3-9 grams per day throughout the injury (Salmon, Tuna, Flaxseed, Walnut & Sardines) Known for its anti-inflammatory effects.
Carbs– If you eat too few carbs and too few calories your body will burn protein for energy. This retards the healing process. 2-3 g/KG (Breads, Rice, Banana’s, Whole Grains, Berries)
Vitamin C– 1-2 grams per KG of body weight for the length of the injury. (Carrots, Sweet Potato, Berries, Kiwi, Peppers and Broccoli) Crucial for building protein, skin, all connective tissue, blood vessels and is a strong Anti-oxidant.
Vitamin A– 25,000 IU for 1-2 weeks post-surgery or trauma. 10,000 IU post injury for 2-4 weeks. (Green Leafy Vegetables, Kale, Collards, Spinach, Squash) Decreases acute inflammation & Increases immune stress.
Vitamin D– 800 IU for the length of the injury. Aids in fracture healing and may decrease stress fractures. (20 Min of Direct Sunlight or Supplementation).
Vitamin E – 15-20 mg throughout the injury. Inhibits inflammation. (Nuts, Seeds, Vegetable Oils & Fortified Foods).
Vitamin K – 120 Micrograms per day throughout the injury. Aids in clotting and bone health. (Green Leafy Vegetables, Eggs, Meat)
Copper– 2-4 mg for the length of the injury. Helps in the formation of RBC’s and strengthening new connective tissue with Vitamin C. (Seeds, Nuts, Cocoa, Beans, Oysters)
Zinc– 15-30 mg for the length of injury. Aids in wound healing, protein synthesis and is necessary for about 200 enzymatic reactions in the body. (Oysters, Nuts, Seeds and Chicken, Red Meat)
Iron– 17-20 mg for length if injury. Impairs cell proliferation and open wound healing. (Red Meat, Nuts, Green Leafy Vegetables)
Magnesium– 320 mg for women and 410 mg for men per day. Speeds up muscle growth, decreases muscle tension, cramping and spasms by boosting the body’s ability to synthesize protein. (Pumpkin seeds, Spinach, Soybeans, Sunflower seeds, Black Beans and Salmon)
Herbs & Spices
Anti-Inflammatory actions are in: Turmeric, Green Tea, Cocoa, and Garlic.
Drink Gallon to a gallon of water a day with injury.
About Fifth Avenue
Fifth Avenue Physical Therapy and Wellness was created at the onset of the new millennium in order to bridge the gap between strength and conditioning and rehabilitation. We have 2 clinics in New York (Grand Central & The Hamptons) and provide care to everyone at a level that Olympic athletes receive. The services we offer are physical therapy, acupuncture, yoga, massage and more.
If you’re looking to build yourself up as an athlete, why not take personal training from us? Where better to train than a place that has built up professional athletes to the highest degree.
If you’re in pain and need help or looking for a service we can provide for you and you’re in New York, then please contact us on 212-529-5700. Or you can fill in your details on our contact page and we will get back to you.