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Nutrition for Recovery :Part 4 of 4

Written by Cheryl Schwieters, BS, LPTA, CSCS, Pn1
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Cheryl SchwietersRemodeling Phase Day 21 to 2 years

In this installment we will be discussing the final phase of the healing process. Regarding soft tissue such as muscle, ligament and tendon, scarring has been created and is now changing over to a more solid structure. Though it will never be as strong, new fibers can heal to almost 80% its' original strength. Bone formation has happened and now is being converted from soft callus to hard.

Our last discussion focused more on caloric needs of the body and whole foods or macronutrients(protein, fats, carbohydrates). Today we will discuss some of the smaller nutrients or micronutrients that can benefit. Micro-nutrients assist in multiple functions from collagen formation, DNA synthesis, and immune enhancement.

Although multiple micro-nutrients are needed for our body to optimally function not all are needed in additional supplement form. Vitamins that may need to be added are Vitamin A, B, C, and D. Minerals are Magnesium, Manganese, Calcium, Zinc and Copper. Additional research is warranted, however, as to why these micro-nutrients truly benefit. Some research shows it assists staving off deficiency while others show it advantageous in assisting tissue healing and recovery time.supplements

  • Vitamin A – 10,000 IU/day for 2-4 weeks

post-injury; Reverses post-injury immune

suppression

  • Vitamin C – 1000-2000 mg/day for 2-4

weeks post-injury; assists in collagen

synthesis

  • Copper – 2-4 mg/day for 2-4 weeks postinjury;

assists in red blood cell formation

  • Zinc – 15-30 mg/day for 2-4 weeks postinjury;

DNA synthesis and necessary for all

tissue repair and regeneration

**Please note these numbers are slightly lower than recommendations you may find but are conservative to avoid the possibility of oversupplementation and toxicity.

If you missed Part 3, read it here!

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