Recovery from Acute or Overuse Injury depends on several factors:-
Combination of a variety of Nutrients will help to Regain Strength after Injury. The fuel that body needed after an injury should consist of
(i) adequate amount of Protein, Carbohydrate, Fat
(ii) sufficient intake of Minerals, Vitamins, Micronutrients and
(iii) adequate hydration which depends on the nutritional status of an individual (Children, Females, Older People).
Breakfast, Lunch, Dinner, Snacks should contain an appropriate amount of cereals, bread, vegetables, rice, pasta, fruits, biscuits, legumes (soybeans, pea, lentils), drinks (juice), cake, dairy products(milk, yogurt, ice-cream).
Carbohydrate fulfills the insufficient amount of oxygen in muscles and helps to improve the intestinal Sodium and Water uptake also, intake of 8-10 g/kg of body weight is essential. It can be taken either by eatables or in liquid form.
|Eatables||Amount of Carbohydrate|
|30 g of 1 slice of bread||12kg|
|20 g of 2 plain biscuit||13kg|
|195 g of ¾ cups oats||80kg|
|75g of ½ cup boiled white rice||18g|
|60g of 1/3 cup boiled brown rice||19g|
|100g of 1 medium baked potato||15g|
|15g of 1 cup boiled green pea||11g|
|50g of ½ average raw peeled banana||12g|
|200g of 1 cup homemade soup||17g|
|200m unsweetened orange juice||15g|
|180g of 3 medium raw apricot||13g|
|123g of average apple||13g|
|60g of 1 ½ scoops vanilla ice cream||12g|
|200g of low fat yoghurt||12g|
|300g of 1 ½ glasses of whole milk||14g|
|83g of ½ cup boiled bean||12g|
|180g of 6 slices boiled beetroot||15g|
|90g of ½ cup boiled barley||19g|
Protein is helpful in tissue repair especially muscle and bone, it can be taken in the form of Amino acid, intake of 0.8g/kg/day is essential.
|Eatables||Eatables Amount of Protein|
|258g whole milk||9kg|
|200g low-fat yogurt||12kg|
|60g vanilla ice-cream||3g|
|30g of 1 cup cornflakes||2g|
|30g 1 slice of wheat bread||3g|
|10g plain biscuit||1g|
|140g of 1 cup boiled bean||2g|
|120g medium raw, peeled orange||1g|
|140g average raw peeled banana||2g|
|20 g unsalted almond||3g|
|20g cashew nut||3g|
|90g of ½ cup boiled brown rice||3g|
During Recovery when the stage of Regaining Strength begins; do joint movements against resistance with the help of Theraband, Dumbells such as arm curl, overhead shoulder movement, Rowing, heel drag, stationary cycling,Squatting, making a fist with clay when the stage of Regaining starts. Do 5-7 repetitions, 3-5 sets to regain Strength.