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The Bodhizone Injury Recovery Diet

Dr. Scott A Weiss & Kosta Kokolis MSPT

After an injury or surgery, the body has to work harder in order to repair tissue, keep the immune system strong, maintain hydration and facilitate blood flow.  In fact, the body’s metabolism can increase by 15-50% after traumatic injury and about 10-20% following minor injury or surgery.

Malnutrition after an injury has been clearly known to delay healing.  You may not have an appetite and may think by not eating is a great way to counter act the weight gain by not exercising.  This is Not Correct! By following the directions below, combined with Physiotherapy, you will ensure the proper amount of calories, micro and macronutrients you need and speed up the process of healing.

Be confident that you will be covering all bases, providing your body with the proper fuel for all stages of physiologic healing. Even if you do not have a present injury, consciously consuming these micronutrients will only aid in recovery if an injury does happen.

Macronutrients

Calories– To get a solid idea of how many calories (kcal/day) you need in a day, follow the formula below.

Men   BMR = 88.362 (13.397 x weight in kg) (4.799 x height in cm) – (5.677 x age in year) = 10% for injury

Women BMR = 447.593 (9.247 x weight in kg) (3.098 x height in cm) – (4.330 x age in years) = 10% for injury

Protein 2g per KG of BW throughout the length of the injury (Meat, Fish, Poultry, Beans, Quinoa)

Fat Omega 3’s = 3-9 grams per day throughout the injury (Salmon, Tuna, Flaxseed, Walnut & Sardines) Known for its anti-inflammatory effects.

Carbs– If you eat too few carbs and too few calories your body will burn protein for energy.  This retards the healing process. 2-3 g/KG (Breads, Rice, Banana’s, Whole Grains, Berries)

Micronutrients

Vitamin C 1-2 grams per KG of body weight for the length of the injury. (Carrots, Sweet Potato, Berries, Kiwi, Peppers and Broccoli) Crucial for building protein, skin, all connective tissue, blood vessels and is a strong Anti-oxidant.

Vitamin A 25,000 IU for 1-2 weeks post-surgery or trauma. 10,000 IU post injury for 2-4 weeks. (Green Leafy Vegetables, Kale, Collards, Spinach, Squash) Decreases acute inflammation & Increases immune stress.

Vitamin D– 800 IU for the length of the injury. Aids in fracture healing and may decrease stress fractures. (20 Min of Direct Sunlight or Supplementation).

Vitamin E – 15-20 mg throughout the injury.  Inhibits inflammation. (Nuts, Seeds, Vegetable Oils & Fortified Foods).

Vitamin K – 120 Micrograms per day throughout the injury. Aids in clotting and bone health. (Green Leafy Vegetables, Eggs, Meat)

Copper 2-4 mg for the length of the injury. Helps in the formation of RBC’s and strengthening new connective tissue with Vitamin C. (Seeds, Nuts, Cocoa, Beans, Oysters)

Zinc 15-30 mg for the length of injury. Aids in wound healing, protein synthesis and is necessary for about 200 enzymatic reactions in the body. (Oysters, Nuts, Seeds and Chicken, Red Meat)

Iron 17-20 mg for length if injury. Impairs cell proliferation and open wound healing. (Red Meat, Nuts, Green Leafy Vegetables)

Magnesium 320 mg for women and 410 mg for men per day. Speeds up muscle growth, decreases muscle tension, cramping and spasms by boosting the body’s ability to synthesize protein. (Pumpkin seeds, Spinach, Soybeans, Sunflower seeds, Black Beans and Salmon)

Herbs & Spices

Anti-Inflammatory actions are in: Turmeric, Green Tea, Cocoa, and Garlic.

Drink Gallon to a gallon of water a day with injury.