calorie and nutrition intake during injury recovery

leenites
leenites Posts: 166 Member
in Food and Nutrition
hi. I fractured my wrist 2 days ago and I've cutting down on my calorie intake because I won't be so active anymore. i usend to run at least 15miles a week.

Question: should i up my calorie intake for speedier recovery? what should i eat more/avoid fo recovery faster from the fracture?

Replies

  • leenites
    leenites Posts: 166 Member
    anyone?
  • Firefox7275
    Firefox7275 Posts: 2,040 Member
    It really isn't that different to a regular nutrient dense diet: nine servings of bright and dark fruit and veg in the full rainbow of colours, oily fish regularly ideally daily, three servings of dairy a day or a fortified supplement, plenty of fibre and mineral rich foods (beans, lentils, nuts, seeds). Antioxidants and omega-3s are anti inflammatory, calcium, vitamin D and magnesium work together in bone health, protein and various vitamins and minerals for collagen production and soft tissue healing.

    Don't make the mistake of scarfing lower nutrient proteins like egg whites, whey and chicken breast and limit omega-6s. You might choose foods that are rich in flavonoids (type of antioxidant) such as berries, green tea extract, cocoa but do consider the nutrient binding issues in certain foods including teas and fibre supplements. Briefly looking at your food diary it doesn't look that nutritious or balanced so there is plenty you could do. You seem to be eating a lot of powders and frankenfoods, not so much in the way of unprocessed wholefoods and a extremely limited range of products.
  • leenites
    leenites Posts: 166 Member
    It really isn't that different to a regular nutrient dense diet: nine servings of bright and dark fruit and veg in the full rainbow of colours, oily fish regularly ideally daily, three servings of dairy a day or a fortified supplement, plenty of fibre and mineral rich foods (beans, lentils, nuts, seeds). Antioxidants and omega-3s are anti inflammatory, calcium, vitamin D and magnesium work together in bone health, protein and various vitamins and minerals for collagen production and soft tissue healing.

    Don't make the mistake of scarfing lower nutrient proteins like egg whites, whey and chicken breast and limit omega-6s. You might choose foods that are rich in flavonoids (type of antioxidant) such as berries, green tea extract, cocoa but do consider the nutrient binding issues in certain foods including teas and fibre supplements. Briefly looking at your food diary it doesn't look that nutritious or balanced so there is plenty you could do. You seem to be eating a lot of powders and frankenfoods, not so much in the way of unprocessed wholefoods and a extremely limited range of products.


    thanb you. so i should not take that much protein from egg and chicken? i take fish oil as supplement. thinking of getting centrum multivit. i take oatmeal+soymilk+ful cream milk for calcium. for prtein, so far it is egg, chicke breast, and whey. i cant cut appke/orange/etc so eating fruit havent been on my head. i take vitc supp. veggies, i steam broocoli and carrot.
    sorry for typo. 1 hand typing is hard

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