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Eat Your Way To Recovery

  • By Sally Berry, R.D.
  • Published Mar 20, 2013
  • Updated Mar 20, 2013 at 1:08 PM UTC

Eat To Prevent Injury (overuse, bone stress reactions)

Tip: To avoid injury, maintain a healthy balance of protein and carbohydrates. Don’t diet during periods of intense training as it increases the risk of stress fractures and decreases muscle function.

Boost these nutrients:
Protein (dairy, chicken, fish, soy beans, red meat) protects muscle and tissues and repairs your cells, bones, etc. Depending on your training phase, protein can range from 80–150 grams per day.
Essential fatty acids (fatty fish, avocados, nuts, oils) for anti-inflammatory properties.
Healthy carbohydrates (whole grains, vegetables, fruits) prevent an increase in stress hormones or overtraining symptoms.

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