Nutrition
The main objective for an injured athlete is to recover as well and as quickly as possible. Many ways in which a recovery can be sped up is diet, training and rest. Looking at nutrition, the main priority is to help with recovery, increase muscle mass, influence training adaptations and preventing other injuries. (Tipton et al., 2007a). A poor diet and nutrition for an injured sprinter will slow down and hinder the athlete’s recovery, prolonging time until full fitness is achieved. A lack of protein and energy for instance will exacerbate the inflammatory response and slow down the healing process. (Tipton, 2010).
A sprinters success is normally determined by their power to mass ratio, the high the ratio, generally the better the sprinter performs. (Tipton et al., 2007b). However, due to a reduced amount of exercise and energy expenditure because of the injury, it is important that the athlete therefore lowers energy intake to ensure unwanted weight gain isn’t present which subsequently would lower the power to mass ratio. (Tipton et al., 2007a). Typically an athlete should lower their energy intake by reducing the amount of macronutrients in which they consume day to day in particularly carbohydrates, with an average ratio of carbohydrates to fats to protein is generally a 40% 45% 15% split. Inge et al (1986). As no athlete is the same they require different amount of food to one another, whether injured or fit. Customarily a fully fit sprinter of a weight of 67kg should have 340 ± 57g of carbohydrates, 102 ± 20g of proteins and 90 ± 16g fats, depending on how much or how little the athlete can train and exercise will determine how much less they should be eating. (Slater and Phillips, 2011). Lowering calorie intake too much will lead to fat, carbohydrate and protein stores being used by the body as an additional energy source. The breakdown of protein from muscles and other organs can lead to additional injuries. Inge et al (1986).
Despite what many think, fat is still essential during the time of injury, it is important not to drop fat intake too much as it will decrease the amount of essential fatty acids, which have been proven to help recover from injury. Tipton et al (2007). However in many studies it has been recommended to avoid too many omega 6 fatty acids but increase omega 3 fatty acids, these recommendations have been made by studies looking at the biological molecular side. Omega 3 is found in 2 major forms, one type is alpha-linolenic acid or ALA, which is found in some vegetable oils, such as soybean, rapeseed, flaxseed, walnuts and green vegetables, such as Brussels sprouts, kale, spinach, and salad greens. The other form is eicosapentaenoic acid (EPA), which is found in fatty fish such as tuna, Salmon, sardines, cod, mackerel, and herring. (Kris-Etherton et al., 2003)
There are two main stages to injuries, stage one, known as immobilization/atrophy stage, this is how long the recovery will be, for example days, months or some immobility forever. The second stage is the recovery, the rehabilitation part in which the athlete slowly returns from a state of low mobility and with time increases activity levels. Occasionally a stage three is put in place, the stage three if the athlete needs to go back and have corrective surgery to solve or fix a small fault. (Tipton, 2010). During the two/three stage model the decrease of full body protein muscle synthesis is a greater and far larger problem than the muscle protein breakdown. However both having great effects on muscle loss due to inactivity, which for a sprinter that’s power to weight ratio is important, it can be detrimental to their career. As muscle loss and the lack of synthesis which will occur in the injured athletes body, it is extremely important that the athlete eats as much and if not more protein than would normally be consumed when fully fit. (Tipton, 2010). After exercise there is a compensatory increase in protein synthesis, this means the body allows for incorporation of amino acids into skeletal muscles, this would help start the recovery of the muscles used in exercise, especially for an injured muscle. Paul (1989).
Fluids, mainly water will also make a huge difference to the rate of recovery for an individual, not drinking enough will lead to an increased temperature of the core, cramps and left untreated can lead to heat stroke and death. For an athlete that already has a weakened hamstring, avoiding cramps will be beneficial and decrease recovery time. At the same time being hypohydration can also be an extensive problem as it can advance towards a compromised blood flow to working muscles. Armstrong et al., (1985). A recommended amount for water intake per day for males it’s 3.7Litres and 2.7Litres for women, that figure is a population average, just partaking in day to day life. (Sawka et al., 2005). As an athlete dehydration above 2% of body weight will hamper sports performance, in the form of any aerobic exercise. (Montain, 2008).
Sleep is important to any athlete’s program, as it’s a time for the body to recover and the muscles to repair, especially essential for an injured athlete. A way to improve sleep is a plant called valerian, it’s often been used to treat insomnia and anxiety, to improve quality and length of sleep. Among 16 studies, no side effects have been found, it’s often given as a replacement for sleeping pills as its natural. Halson (2008). On the otherside a few drinks have been found to disturb and unsettle sleep, such as alcohol, caffeine and also being over hydrated, these should all be avoided before sleep as it results in less rest for the body and muscles in which full body muscle protein sysnthesis occurs. (Halson, 2008).
Iron often looked over as a micronutrient, plays a key role within physical activity. The role of iron is transporting oxygen around the body via haemoglobin and myoglobin. Recently there has been a considerable number of people researching the relationship between iron and athletic performance, finding that a decrease of iron causes a decrease of muscle activities of myoglobin. McDonald et al., (1984). Further evidence suggest that lack of iron can result in a loss of oxidative potential of the muscle. Ohira et al., (1981). However not directly useful for the current injury the athlete has, but iron will decrease the chances of further injury setbacks.
Vitamin B6 also known as pyridoxine, is a vitamin that’s use is for haemoglobin and protein synthesis. Their need within the body seems to increase under a high protein diet. Keith, (1989). A journel by Borisov (1977) found that physically active children require 1.5-2 times as much as the normal population. So as an athlete it’s important to make sure they are consuming enough vitamins, in order for effective protein synthesis.
Creatine has recently been tested whether or not it has the potential to counter muscle loss due to inactivity. It’s taken already by a lot of people to improve and increase muscle hypertrophy from strength and resistance training. (Hespel Pet al., 2007). It is also used already in multiple ways to overcome muscle disorders. Due to very little evidence and lack of studies the information of it being effective just isn’t there to say for sure if it works. Tarnopolsky (2007). A study that took place in 2003 that looked at whether creatine reduced cramping amongst athletes, found that creatines users had significantly less cramps than non creatine users. (Greenwood et al., 2003). Although not related to the hamstring injury this athlete already suffers, it’s important to not suffer more injuries in the process of overcoming their primary injury, in order to have a smooth recovery.
Due to lack of research into exactly what an injured sprinter’s nutritional plan should look like it’s hard to come to an exact straight answer as it really depends on each individual. The fact that everyone is different and requires more or less of some foods, requiring more or less energy than the next person an exact answer can’t be given. However all research into any injured athlete all suggest to eat a little bit more protein than usual to stop muscle wastage and decrease the amount of food consumed. Making sure enough sleep, macro, micronutrients and water are consumed while injured will all help speed, aid and improve recovery. As sadly there is no super food that will really speed up recovery, just foods and liquids that can hinder the healing process down. What has been made very clear however is that too much of anything isn’t healthy or good, taking everything in moderation is the key to becoming fully fit again.
References
Armstrong, L.E., Costill, D.L. And Frisk, W.J.(1985) Influence of diuretic-induced dehydration on competative running performance. Medicine. Science. Sports exercise. 17, 456-61.
Borisov, I.M. (1977) pyridoxine allowance of the students in a sports school. Voprosy pitania 3, 48-52.
Greenwood, M., Kreider, R. B., Greenwood, L., et al. (2003) “Cramping and Injury Incidence in Collegiate Football Players Are Reduced by Creatine Supplementation”, Journal of athletic training, 38 (3) p. 216.
Halson, S. L. (2008) “Nutrition, Sleep and Recovery”, European Journal of sport science, 8 (2) pp. 119-126.
Keith, R.E. (1989) Vitamins in sport and exercise. In J.E. Hickson, & I. Wolinsky (eds) Nutrition in Exercise and Sport, pp. 233-53.
Kris-Etherton, P. M., Harris, W. S. and Appel, L. J. (2003) “Omega-3 Fatty Acids and Cardiovascular Disease New Recommendations from the American Heart Association”, Arteriosclerosis, thrombosis, and vascular biology, 23 (2) pp. 151-152.
Montain, S. J. (2008) “Hydration Recommendations for Sport 2008”, Current sports medicine reports, 7 (4) pp. 187-192.
Sawka, M. N., Cheuvront, S. N. and Robert Carter, I. (2005) “Human Water Needs”, Nutrition reviews, 63 (suppl 1) pp. S30-S39.
Slater, G. and Phillips, S. M. (2011) “Nutrition Guidelines for Strength Sports: Sprinting, Weightlifting, Throwing Events, and Bodybuilding”, Journal of sports sciences, 29 (sup1) pp. S67-S77.
Tipton, K. D. (2010) “Nutrition for Acute Exercise-Induced Injuries”, Annals of Nutrition and Metabolism, 57 (suppl 2) pp. 43-53.
Tipton, K. D., Jeukendrup, A. E. and Hespel, P. (2007a) “Nutrition for the Sprinter”, Journal of Sports Sciences, 25 (sup1) pp. S5-S15.
Tipton, K. D., Jeukendrup, A. E. and Hespel, P. (2007b) “Nutrition for the Sprinter”, Journal of sports sciences, 25 (S1) pp. S5-S15.