Nutrition may be more important when injured than when in top shape for many athletes because of how many nutrients that are needed for the healing process.
Unfortunately, many baseball players do not worry about nutrition when injured due to lack of practice time, lack of hunger (depending on medications), and the increased effort it may take to get around.
If you are currently suffering from an injury, make sure you eat a variety of foods to maximize nutrition. Below is a list of important nutrients for your recovery:
|Calcium||Milk, Yogurt, Cheese, Calcium fortified juices/breads/cereals, salmon, spinach/kale||1,500 mg /day or 4-5 servings from sources listed|
|Vitamin D||Milk, eggs, some fish, sunlight||1,000 IU or 2 servings from sourced listed|
|Vitamin K||green leafy veggies, eggs, cereal||90-120yg or 2-3 servings from sources listed|
|Magnesium||Nuts, green veggies, beans, whole grains||350 mg or 3 servings from sources listed|
|Vitamin C||Citrus fruits & juices, tomatoes, berries, melon, peppers, broccoli||90 mg or 2-3 servings from sources listed|
|Vitamin A||dairy, eggs, green/orange/yellow veggies, liver||5000 IU or 2 servings from sources listed|
|Zinc||meat, seafood, eggs, whole grains, lowfat dairy||8-11 mg or 2-3 servings from sources listed|
Protein and Other Nutrients
A general multivitamin can help aid you in getting all of your “healing nutrients” in each day. There is no need for a mega-vitamin, look for well known brands such as Flinstones, or a Men’s One-A-Day.
Other important macronutrients needed for healing are Protein and Omega 3 Fatty Acids.
Protein is our building block for muscle and tissue building and repair. Common protein foods include: Meat, Poultry, Fish, Dairy, Nuts, Seeds, Eggs, Beans, Soy products, and protein supplements. Omega 3’s have been shown to relieve some inflammation and improve joint health. Ask your doctor if they may benefit you.
For more information, go to www.mindyblack.com.