Running Injuries: Food Planning for Prevention
Probably most of us have experienced an injury at some point!! And when you have been injured…and then recovered….you just don’t want to go there again!! because it is frustrating and debilitating…and painful of course!! AND more often than not, it takes you away from your running for a period of time, which means that you have to go “back to the beginning” when returning to training.
Most of us will have heard the phrase “Prevention is better than cure” So, if you have been injured in the past and want to limit the risk of getting injured again…or maybe you haven’t ever been injured and want to optimise your food plan so it doesn’t ever happen…listen in because we will be chatting about:
- What you need to think about when considering a food plan to support injury prevention
- Our suggestions for meals and snacks to help prevent injury
- A one-day meal plan for you to introduce to your food plan to get you started
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SHOW NOTES
(05:26)
Introducing the fundamental food and dietary considerations when thinking about injury prevention including the Mediterranean Diet (MD). Outlining what it contains and what it omits to support health and wellbeing
(10:14)
Outlining some additional dietary fundamentals to consider to help prevent a running injury occurring including:
Eating strategically (food timing)
Appropriate Eating – not too much and not too little
(13:30)
Introducing the KEY nutrients required to help prevent a running injury occurring including:
Carbohydrate – as the principal nutrient for energy production
Protein – to maintain muscle mass and support muscle repair, recovery and remodelling from training
Fats – the essential fats for their anti-inflammatory properties
Calcium – in tandem with Vit D for promoting bone health and bone formation therefore potentially reducing the risk of stress fracture
Magnesium – for muscle relaxation, thus helping prevent muscle tightness, muscle spasms and cramping, which can be painful and lead to a more prolonged injury
(17:00)
Giving some of our breakfast and lunch ideas to help prevent injury including:
Breakfast:
- A juice or smoothie with added ginger or turmeric
- Overnight oats with berries, nuts, and seeds, and Kefir
Lunch:
- Chicken broth (bone broth) on its own or add to other ingredients to make a heartier soup
- Rainbow salad (Poké or Buddha Bowl) containing lots and lots of different colourful salad vegetables accompanied with some brown rice and a salmon fillet, chicken, mackerel or sardines
(24:55)
Giving some of our dinner and snack ideas to help prevent injury including:
Dinner:
- Stir fry containing vegetables and a protein source. Serve with brown rice noodles or some steamed brown rice and a leafy green salad on the side
- Mixed vegetable omelette or a vegetable frittata and serve with a mixed salad
Snacks:
- Dark chocolate
- Cottage cheese or hummus with vegetable sticks or one to two oatcakes
(36:36)
Outlining a one-day meal plan to help prevent a running injury:
Breakfast – Berries with kefir topped with nuts and seeds
Lunch – Bone broth soup with added vegetables and chicken
Dinner – Stir fry with tempeh and brown rice noodles
Snacks – Morning: seaweed wafers. Afternoon: handful of nuts
(40:29)
ACTION POINT:
Consider introducing that Mediterranean Diet approach to eating into your meal plan REGULARLY. Try adapting one of your meals initially and then, over time, convert your other meals so they too follow the Mediterranean approach.
Introducing the MD to your food plan could support your health, wellbeing and your running goals in many ways, not just in injury prevention if introduced CONSISTENTLY.
Related Topics:
Endurance Running and Immune System
Nutrition for Soft Tissue Injury
Disclaimer:
The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.
Also, when you're ready, here are FIVE ways that we can help you:
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We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com
Best Wishes and Happy Running!
Karen and Aileen
