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– Supports tissue repair and regeneration
– Reduces inflammation and oxidative stress
– Enhances immune function
– Minimizes muscle loss during immobilization
– Promotes overall healing and recovery
a) Protein:
– Essential for tissue repair and muscle maintenance
– Recommended intake: 1.6-2.0 g/kg body weight/day
– High-quality sources: lean meats, fish, eggs, dairy, legumes
– Timing: Distribute intake evenly throughout the day
– Consider supplementation with essential amino acids or whey protein
b) Carbohydrates:
– Primary energy source for healing and rehabilitation
– Recommended intake: 3-5 g/kg body weight/day
– Focus on complex carbohydrates: whole grains, fruits, vegetables
– Adjust intake based on activity level and rehabilitation phase
c) Fats:
– Important for hormone production and inflammation modulation
– Recommended intake: 20-35% of total caloric intake
– Emphasize omega-3 fatty acids: fatty fish, flaxseed, chia seeds
– Include sources of healthy fats: avocados, nuts, olive oil
a) Vitamin C:
– Crucial for collagen synthesis and wound healing
– Recommended intake: 75-90 mg/day (up to 2000 mg/day for enhanced recovery)
– Sources: citrus fruits, berries, bell peppers, broccoli
b) Vitamin D:
– Supports bone health and immune function
– Recommended intake: 600-800 IU/day (up to 2000 IU/day for deficient individuals)
– Sources: fatty fish, egg yolks, fortified foods, sunlight exposure
c) Vitamin A:
– Promotes epithelial tissue repair and immune function
– Recommended intake: 700-900 μg RAE/day
– Sources: sweet potatoes, carrots, spinach, eggs
d) Zinc:
– Essential for wound healing and protein synthesis
– Recommended intake: 8-11 mg/day
– Sources: lean meats, seafood, legumes, nuts
e) Iron:
– Crucial for oxygen transport and energy production
– Recommended intake: 8-18 mg/day (higher for menstruating females)
– Sources: lean red meat, poultry, fish, fortified cereals
f) Calcium:
– Supports bone health and muscle function
– Recommended intake: 1000-1200 mg/day
– Sources: dairy products, leafy greens, fortified foods
– Essential for nutrient transport and tissue healing
– Recommended intake: 2.7-3.7 L/day (adjust based on climate and activity level)
– Monitor urine color (pale yellow indicates adequate hydration)
– Consider electrolyte replacement during intense rehabilitation sessions
– Incorporate omega-3 fatty acids: fatty fish, walnuts, flaxseed
– Include antioxidant-rich foods: berries, leafy greens, colorful vegetables
– Utilize herbs and spices: turmeric, ginger, garlic
– Limit pro-inflammatory foods: processed foods, refined sugars, excessive saturated fats
a) Immediate Post-Surgery Phase (0-3 days):
– Focus on easily digestible, nutrient-dense foods
– Emphasize protein intake to minimize muscle loss
– Consider liquid or soft foods if nausea is present
b) Early Recovery Phase (3-14 days):
– Gradually increase caloric intake as appetite improves
– Maintain high protein intake
– Incorporate anti-inflammatory foods and supplements
c) Intermediate Recovery Phase (2-6 weeks):
– Match caloric intake to increased activity levels
– Continue emphasis on protein and micronutrients
– Introduce more variety in food choices
d) Late Recovery Phase (6+ weeks):
– Adjust nutrition plan to support return to sport-specific training
– Optimize macronutrient ratios for performance
– Consider periodized nutrition strategies aligned with training cycles
a) Protein Supplements:
– Whey protein: Rapid absorption, high leucine content
– Casein protein: Slow-release, ideal for overnight recovery
– Plant-based proteins: Options for vegetarian/vegan athletes
b) Omega-3 Fatty Acids:
– Fish oil or algae-based supplements
– Dosage: 2-4 g/day of combined EPA and DHA
c) Creatine Monohydrate:
– Supports muscle strength and recovery
– Dosage: 3-5 g/day (no loading phase necessary)
d) Vitamin D:
– Consider supplementation if deficient or during winter months
– Dosage: 1000-2000 IU/day (based on blood levels)
e) Collagen Peptides:
– May support connective tissue repair
– Dosage: 15-20 g/day, taken 30-60 minutes before exercise
f) Probiotics:
– Support gut health and immune function
– Choose multi-strain formulations with at least 10 billion CFU
a) ACL Reconstruction:
– Emphasize protein intake to minimize quadriceps atrophy
– Focus on anti-inflammatory nutrients to manage swelling
– Consider collagen supplementation for ligament healing
b) Rotator Cuff Repair:
– Ensure adequate vitamin C intake for collagen synthesis
– Incorporate omega-3 fatty acids to modulate inflammation
– Optimize calcium and vitamin D intake for bone health
c) Meniscus Repair:
– Emphasize anti-inflammatory nutrition strategies
– Consider glucosamine and chondroitin supplements
– Focus on weight management to reduce joint stress
d) Achilles Tendon Repair:
– Prioritize protein intake for tendon healing
– Ensure adequate zinc and vitamin C intake
– Consider collagen peptide supplementation
a) Meal Planning:
– Prepare nutrient-dense meals in advance
– Utilize slow cookers or meal delivery services if mobility is limited
– Stock up on easy-to-prepare, healthy snacks
b) Nutrient Tracking:
– Use smartphone apps to monitor macronutrient and micronutrient intake
– Keep a food diary to identify areas for improvement
– Regularly assess body composition and adjust intake accordingly
c) Collaboration with Healthcare Team:
– Consult with a registered dietitian for personalized nutrition plans
– Communicate nutrition strategies with the surgeon and physical therapist
– Regularly review and adjust nutrition plan based on recovery progress
a) Reduced Appetite:
– Consume smaller, more frequent meals
– Focus on nutrient-dense, calorie-rich foods
– Consider liquid nutrition options (e.g., smoothies, protein shakes)
b) Medication Interactions:
– Be aware of potential nutrient-drug interactions
– Consult with a pharmacist regarding optimal timing of supplements
– Adjust diet to mitigate side effects (e.g., increased fiber for constipation)
c) Weight Management:
– Balance caloric intake with reduced activity levels
– Emphasize protein intake to preserve lean muscle mass
– Incorporate low-impact activities as approved by the healthcare team
d) Dietary Restrictions:
– Work with a dietitian to develop appropriate meal plans for special diets
– Explore alternative protein sources for vegetarian/vegan athletes
– Consider allergen-free supplements when necessary
a) Regular Assessments:
– Track body weight and composition changes
– Monitor wound healing progress
– Assess energy levels and overall well-being
b) Blood Tests:
– Check micronutrient levels, particularly iron, vitamin D, and B12
– Monitor inflammatory markers (e.g., C-reactive protein)
– Assess hormone levels if prolonged recovery or fatigue persists
c) Performance Metrics:
– Track strength and range of motion improvements
– Monitor return to sport-specific activities
– Adjust nutrition plan to support increased training loads
a) Injury Prevention:
– Maintain a well-balanced diet to support overall health
– Ensure adequate calcium and vitamin D intake for bone health
– Incorporate anti-inflammatory foods as part of regular diet
b) Performance Optimization:
– Periodize nutrition plan to align with training cycles
– Optimize pre-, during-, and post-exercise nutrition
– Regularly reassess and adjust nutrition strategies based on goals
c) Lifestyle Integration:
– Develop sustainable, long-term nutrition habits
– Educate athletes on making informed food choices
– Encourage a positive relationship with food and nutrition
©2025 Dr Frank McCormick All Rights Reserved.
©2025 Dr Frank McCormick All Rights Reserved.