How nutrition influences the prevention of sports injuries

We have already talked on other occasions about healthy snacks, the importance of hydration or the best meals before and after matches. But did you know how nutrition influences the prevention of sports injuries?

Here, we are going to see, in a general way, how different nutritional foods can influence our health. But beyond that, what are the basic tools that help us not to harm ourselves more than necessary on the soccer pitch.

The power of protein in muscles

No food should be underestimated or left out. You should always consume a bit of everything in the right measure. But when it comes to physical exertion, soccer in this case, protein is particularly necessary.

Why is that? During training sessions, muscles can suffer a certain amount of wear and tear, and proteins are the key element for recovery. Among other things, they prevent muscle contractures or fatigue, strengthen muscles and tendons and, of course, help repair muscle tears.

Where do we find protein? Mainly in foods such as chicken, turkey, eggs, Greek yoghurt or pulses, for example.

For bones, calcium and vitamin D

From muscles we move on to bones. Broken bones mean intense pain and a long recovery period. Strong, healthy bones are important to prevent these injuries.

Calcium and vitamin D are essential for this. The latter facilitates the absorption of the former, which helps to make bones denser.

The intake of these elements is essential, especially in areas with less sunshine. For this, we will use milk, cheese, broccoli, almonds (for calcium), and fatty fish, eggs and sun exposure (for vitamin D).

Antioxidants fight inflammation

In this case, fruits and vegetables are our allies. At soccer camps in the US and Canada, there is often intense training. Therefore, it is important to reduce the oxidative stress that can lead to inflammation.

In addition, they not only help to reduce inflammation, but also improve muscle recovery and prevent injuries. For example, we can take blueberries, spinach, carrots, tomatoes, peppers…

Don’t forget hydration

We have said it many times before. In fact, the figure of the Athletic Trainer makes sure that in the soccer camps the corresponding breaks are taken. Hydration is a must. Especially if you play sport. Don’t wait until you are thirsty.

Dehydration also increases the risk of cramps, fatigue and muscle injuries. Water is also good for our joints, as it helps to keep them lubricated.

Remember our post on tips for staying hydrated. Always drink before, during and after training.

To avoid fatigue: carbohydrates

It’s the body’s fuel. In training, there are sprints, a lot of endurance is required and we can get exhausted quickly. A good carbohydrate intake can delay that moment.

By eating foods such as rice, oatmeal, pasta, wholemeal bread, etc., we help to prevent the body from pulling on the muscles. In this way, we prevent injuries.

In conclusion, it does not only depend on the warm-up, fitness or how much we train. Nutrition is key at all stages of a workout, but especially before and after.

We have already learned how nutrition influences the prevention of sports injuries. Don’t miss our other posts on nutrition to learn more.