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What to Eat During the 3 Stages of Recovery

What to Eat During the 3 Stages of Recovery

by Chris Williams
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These days it has become easier to maintain our health, information regarding health and fitness has become accessible to everyone and a lot of people are able to research about what they need to do to keep in shape. Facilities and other factors are also more established making it a likely outcome. Articles can be found online and are shared through common outlets such as social media making it much more available to people. It has encouraged people to write blogs and share their experiences to more people and giving advice. More importantly people have accepted and embraced the idea and have exerted effort into living a healthier lifestyle, jogging, yoga, and healthier eating are becoming more and more popular.

People have adjusted to healthier diet for both maintenance and recovery. In reality, a choice as simple but as comparatively recently-popular as this is actually beneficial for many reasons. Keeping things as natural as possible is without a doubt a healthier option than using potentially unhealthy (or even possibly damaging in the long-term) remedies. Moreover, it can also be cheaper to pick healthier options to eat rather than rely on drugs whose prices can certainly add up to more than one might think or immediately notice.

As much as it may seem like something that came out of a fantasy novel or something of science fiction, it actually makes sense. While we are recovering from an injury, there are a lot of food choices that we can eat to help with the recovery. A lot of natural processes within the body that happen along the way while recovering from an injury, eating the right things provides the body with the correct nutrients that aid these processes which make them a clear choice. There are essentially three phases of recovery to various injuries: the inflammation stage, proliferation stage, and the remodeling stage.

The Inflammation Stage

This is the stage where we experience the most pain and swelling because this is where the injury does its damage. The body attempts to address the problem by drawing healing nutrients to where the injury is. The body keeps the inflammation to a manageable minimum to ensure that the tissue is not damage any further but it cannot remedy it completely. Having said that, the body will need additional nutrients that can help keep the inflammation manageable.

  • Fish oil, mackerel, salmon, and sardines – Omega 3 fatty acids can be found in oily fishes and in fish oil. They have been found to be very effective at reducing the inflammation that anti-inflammatory medication may not even be needed. This particular beneficial as some anti-inflammatory medicine can have unpleasant side effects.
  • Nuts and seeds – Just like oily fish, walnuts and others contain a good amount of anti-inflammatory nutrients that help keep inflammation from flaring up too badly. We have to remember that reducing the inflammation is key to reducing pain, the swelling is often what produces the pain in the affected area. Additionally, nuts and seeds contain zinc, which is another key nutrient present in every tissue found in the body. Always remember that some nuts and seeds need to be avoided if you have gout as it make cause the inflammation instead of help it subside.
  • Olive oil – This common household ingredient has always been talked about and has had a lot of attributed benefits. One of them is a reduction of inflammatory markers. Just like nuts and seeds, olive oil has a high content of monounsaturated fats.
  • Avocados – This fruit can help provide important healthy fats that help reduce inflammation. While inflammation is an important and natural reaction to injury, it’s always best keep at a manageable level that doesn’t bring excessive pain. Avocados contain heart-healthy monounsaturated fatty acids just like olive oil, as well as a good amount of potassium. These can help reduce cholesterol and triglyceride levels, amongst other benefits.
  • Turmeric/Curry powder, garlic –. A very well-known remedy for inflammation, turmeric powder and garlic have anti-inflammatory properties and keep inflammation manageable. This is important in order to keep the swelling from damaging other tissues in the area even more. The antioxidants found in turmeric and other spices like ginger, can contribute to an acceleration in recovery.

The Proliferation Stage

At this stage, the body starts to repair the damaged tissue, it also starts to create new temporary tissue and additional blood supply. Increasing energy intake is the top priority at this stage, as your metabolism needs to increase as there is added activity brought about by the recovery and rebuilding.

  • Proteins and Carbohydrates. Although they are needed by the body, don’t intake as much as you normally would while training or under normal circumstances. Only have enough to help support the recovery. Favor minimally-processed meats as well as soybeans, whole oats, whole grain rice, and the similar food.

The Remodeling Stage

At this stage the body should be able to provide stronger and more permanent tissues to replace the temporary tissues created during the proliferation stage.

  • Maintain your diet. Eating similarly to how you did during the proliferation stage will give you the proteins and carbohydrates needed to recover. Take in a balanced amount of fat – saturated fat, monounsaturated fat, and polyunsaturated fat.


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