A minor soft tissue injury increases regular caloric needs slightly more toward 10% while a larger surgery like a total knee replacement or healing from a significant burn will be closer to 50%. At the proliferation stage we should be mindful that our body is performing less action than if we are back to our usual active self but also more than being completely sedentary. This is because of all the work going into the healing process.
Eating every 3-4 hours is helpful. An array of foods are needed with emphasis on protein due to the large role it plays rebuilding tissue. We are also in need of good fats and carbohydrates(starches). Remember, we are not training, we are healing so the requirement for carbohydrates will be lower.
How do you make sure you are getting the right amounts of these items in every meal? An easy reference is as simple as the use of your hand and sports items:
Protein: Men, 2 palms full, women 1
examples: eggs, lean meat, beans
Fats: Men 2 thumbs, women 1 thumb
Examples: avocado, mixed nuts, flax oil
Carbohydrates: 1-2 fists of fruit and veggies
Starches: 2 golf balls men, 1 golf ball women
Example: minimally processed bread, rice, grain
Next week our focus will continue to look at the smaller items or micro nutrients that can further assist our healing process.
Fast Fact: Did you know eating every part of an egg can benefit? Research shows that calcium carbonate found in eggshells may be one of the purest and easiest
to digest and the membrane that separates the egg from
the shell is high in collagen protein that assists in joint health. You can find both in powder and supplement form. This gives new meaning to the incredible edible egg! Be sure to have a conversation with your doctor to find out if this supplementation would be appropriate for you!
If you missed part 2, read it here!