As an athlete, injury prevention should be your real concern. Whether you’ve been focusing on exercise, technique or equipment, staying healthy is what matters. Many athletes are eager to show their talents and perform their best. However, injuries may hinder their dreams.
Training hard certainly requires more effort and dedication, but athletic injuries may result from preventable issues like poor nutritional quality and nutritional imbalances. This is common because of exercise-related fatigue. For vegans, this should a top priority. If you browse this site, you’ll get a clue about tips to prevent injury for vegan athletes.
Magnesium, Vitamin D and Calcium for Bone Strength
These three nutrients are famous and vital when it comes to bone strengthening. They ensure healthy bones. Both vitamin D and magnesium assist with calcium absorption, while calcium builds, strengthens and maintains strong bones. Fortunately for vegans, zero dairy products are needed to establish this nutritional trifecta. Just prepare your diet with raw nuts, leafy green vegetables, and seeds. All these will provide nutrients that your body requires to stay active.
The Vegan Advantage
Most people don’t know that dairy and meat are inflammatory foods. Noticeably, inflammation could be your worst enemy any time you’re trying to recover. When you stick to a plant-based meal, you automatically eliminate a lot of inflammatory foods.
As a result, you’ll improve your recovery time after injuries and between workouts. Many vegans have realized this trick and have embraced it. Plants that offer protein-rich foods help in expediting your recovery time. Possibly, you can get back into your gym quickly.
Zinc for Healing Power
Zinc is another essential nutrient that helps in injury prevention and recovery. It heals wounds and tissues by supporting your immune system. It also aids your body to regenerate its tissues and muscles. Brown rice and lentils are two fantastic vegan sources of zinc. Another amazing vegan source of zinc that can boosts your healing power is pumpkin seeds.
Vitamin C and Collagen for Tendon and Ligament Flexibility
Vitamin C plays an important role in assisting collagen to do its job. Plus, collagen helps keep your body’s tendons and ligaments flexible so that they can face and withstand tough workouts. Common vegan sources of these foods are broccoli, citrus fruit, dark leafy greens, and strawberries. For example, cherries are an awesome source of vitamin C, anthocyanins and collagen. Eating delicious cherries after gym or workout helps in reducing inflammation and repairing body tissues.
If you’ve had an injury, you need to adjust your energy intake. This will ensure your body match the decreased intensity and volume of exercise hence aid in rehabilitation.
To fight off injuries, your dietary intake must remain constant. This is also advisable to prevent muscle loss and weight gain. Eating whole vegan foods, avoiding dietary fats and avoiding simple sugars are recommended ways to preserve your strength.
Omega-3s to Curb Inflammation
Have you ever heard about Omega-3 fatty acids? These acids are key to reducing inflammation. You don’t have to eat fish or meat to get them. Try a mixture of natural seeds and raw nuts such as flaxseeds. Some vegans rely on refined omega-6 oils and carbohydrates in their diets. Keep in mind that these foods can worsen your injury inflammation. Another important natural food that leads to reducing pain in the muscles and joints is ginger.
To wrap it up, injury prevention is pivotal to all vegan athletes. The best ways to achieve this is by embracing these techniques. Every tip has its importance. In fact, you won’t regret.