by Nadia Sinclair

[A picture perfect setting of a nutritious meal with balanced proportions of proteins, carbohydrates, and essential fats. An athlete neatly adorned in her workout gear is visible in the background]

Dietary habits play a critical role in managing injury risks while following a robust exercise regimen. Here are eight actionable suggestions to achieve peak physical performance and minimize time spent on the sidelines.

Consume Ample Calories

When trying to trim down, restricting calorie intake becomes a natural impulse. However, remember that adequate calorie consumption is necessary to sufficiently nourish your body. By getting enough calories for your fitness pursuits, you can avoid unnecessary fatigue and muscle loss. Avoid more than a 300-calorie daily deficit, advises renowned nutritionist and author, engaging in wholesome physical activity to get rid of those additional pounds.

Do Not Ignore Healthy Fats

A healthy intake of fat is vital for reducing injury risk. Research suggests that women who consume around 30 percent of their daily calories from fat face fewer injuries. So, eat a handful of nuts, some slices of avocado, or enjoy oily fish like salmon a couple of times a week.

Get That Vitamin-D

Low vitamin-D in winter has been associated with increased injury risk. Stick to the recommended daily supplement dosage, particularly during winters, to prevent bone and muscle injuries. Don’t forget to include vitamin D-rich foods like eggs and salmon in your diet.

Keep Up with Calcium

Calcium is vital for maintaining bone health and avoiding injuries such as shin splints. Meet your daily requirement with dairy products or calcium-fortified plant-based alternatives. Also consider calcium-rich foods such as almonds and leafy greens.

More Plant-based Foods, Please

Plant-based meals, full of antioxidants and polyphenols, can be a game changer for athletes – reducing oxidative stress and helping with recovery and injury prevention. No need to follow a strict vegan lifestyle, but incorporating more plant-based dishes into your meals is highly recommended.

Tart Cherry Juice Could Be Your Friend

For those dealing with post-exercise aches after heavy training sessions, consider tapping into the power of tart cherry juice. It’s rich in polyphenols and has been found to reduce muscle damage and inflammation.

Adopting these nutritional fundamentals will aid in elevating your performance while decreasing the risk of injuries, allowing you to fully explore your athletic potential and enjoy a balanced, active lifestyle.

injury prevention, sports nutrition, calorie intake, healthy fats, vitamin D, calcium intake, plant-based meals, tart cherry juice, athletic performance, active lifestyle