If you scroll through my past columns, you’re bound to read about the ways in which proper nutrition and hydration can fuel your body and reduce your risk of injury. Taking a preventative approach to injury and being proactive keeps hockey players on the ice, where they want and ought to be.
Unfortunately, injuries do occur. Nutrition can aid in healing and can decrease recovery time. In my experience, athletes typically take one of two positions when it comes to nutrition during their time off the field. They either go with the attitude of "I’m going to eat whatever I want since I can’t play anyway," or more often they take a more productive attitude of "I’m going to be extra diligent while I’m injured so I can recover, maintain my body composition and return to play as quickly as possible."
If you become injured, consider incorporating the following foods to aid in tissue repair and recovery. Food is medicine.
Turmeric | A plant of the ginger family that is a safe and potent anti-inflammatory. It is the spice that gives curry its traditional color and flavor. It can be used in rice, on chicken or fish or in a smoothie.
Vitamin A | A fat-soluble vitamin and potent antioxidant found in greatest concentrations in orange vegetables and fruits such as carrots, sweet potatoes, butternut squash, dried apricots, cantaloupe and bell peppers and is found in dark leafy greens such as kale and spinach.
Vitamin C | A water-soluble vitamin that boosts the immune system and works as an antioxidant to neutralize the free radicals associated with trauma and injury. Vitamin C is found in kiwi, citrus fruits and baby spinach. It aids in tissue repair and building connective tissue.
Vitamin D | A fat-soluble vitamin that the body makes when exposed to sunlight. It is necessary for the absorption of calcium and is essential to bone healing and health. Due to limited sunlight in the Northeast during the winter months, I recommend taking a Vitamin D supplement.
Zinc | A mineral found in nuts, pumpkin seeds, chicken, beef and salmon that is important in the wound healing process.
Calcium | A mineral found in spinach and dairy that is essential to building, maintaining and restoring bones during the healing process. Calcium also plays a critical role in nerve function, muscle movement and brain signaling, all which are important for injury healing.
Iron | A mineral that is responsible for the production of hemoglobin in red blood cells that is the body’s primary carrier of oxygen, paramount for healing. Iron is found in red meat, beans and spinach.
Our bodies naturally work very hard to heal. The process is facilitated when the proper nutrients are present. You can’t control your injury, but you can control what goes into your mouth and the choices you make will impact how you feel and when you’re able to play again.
