Adequate protein also is essential for proper wound healing, and wounds increase the requirement for protein intake. Experts have determined that wound healing requires 1.5 grams of protein per kilogram per day (for a 150-pound person, that's about 102 grams of protein per day).
It is well established that athletes require a higher daily protein intake of between 1.2-2.3 g/kg of protein compared to non-exercising individuals to facilitate recovery and training adaptations.
Your body needs protein to help build and repair muscle, skin, and other body tissues. Getting enough protein also helps your body fight infection, balance body fluids, and carry oxygen through your body. When you have a wound that's healing, think of food as medicine.
Eating enough protein can combat this and reduce the risk of significant muscle loss. The amount of protein that should be consumed per day varies depending on your age, sex and physical activity level, but a general recommendation of protein needs after an injury is between 1.3-1.8 grams/kilogram/day for non-athletes.
Slow-Healing Injuries
People who are low on protein often find their cuts and scrapes take longer to get better. The same seems to be true of sprains and other exercise-related mishaps.
People who exercise regularly also have higher needs, about 1.1-1.5 grams per kilogram. People who regularly lift weights or are training for a running or cycling event need 1.2-1.7 grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.
Experts have determined that wound healing requires 1.5 grams of protein per kilogram per day (for a 150-pound person, that's about 102 grams of protein per day).
Leucine in particular makes up a third of muscle protein and helps stimulate repair after exercise. Pork is one of the richest sources of leucine, and therefore a great addition to a post-exercise meal or snack. Eggs, chicken and lean beef also provide good amounts of leucine. Try our healthy pork recipes.
Sugar, alcohol, sodium-rich foods, and caffeine should all be avoided or limited while recovering from an injury.
Protein intake was inversely associated with changes in the inflammation and oxidative stress score (mean ± SE in Q1 compared with Q4: 0.77 ± 0.17 compared with 0.31 ± 0.19; P-trend = 0.02), indicating overall inflammation/oxidative stress increased less in those with the highest intake than in those with the lowest.
Plant-based protein foods provide fiber and healthy fats in addition to quality protein. Examples are beans, hummus, black-eyed peas, nuts, peanut butter, and tofu. Zinc-rich protein foods may have additional benefits for wound healing. Oysters have particularly high zinc levels.
Many people who exercise also wonder how much protein after a workout is best. Wardlaw recommends at least 15 to 25 grams of protein within 2 hours after exercise. That helps stimulate muscle growth.
How much protein do I need a day? The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements.
Power your wound healing progress with protein
Experts recommend eating two or three servings of protein daily to help the wound healing process because your body needs it when repairing skin, tissues, and muscle.
But injuries like torn ACLs, herniated discs, compound fractures, and dislocated joints are often considered among the most painful and challenging to recover from.
Increasing protein intake during recovery is one of the first strategies in reducing muscle loss and accelerating the healing process during the injury period [14]. In particular, protein intake should be increased to prevent both muscle loss and anabolic resistance to protein during immobilization after injury [22].
Some healthy choices are lean meat, fish, poultry, beans, eggs, cheese, nuts, tofu, milk, cottage cheese, yogurt, and protein drinks.
You can get plenty of Vitamin C from citrus fruits, melons, berries, kiwi, and dark green leafy vegetables. *Flourine/fluoride is a mineral that supports tendons and ligaments. It is found in fluoridated water, tea, and fish. * Copper is another mineral that can promote healing.
Here is a list of foods that provide roughly 30 grams of protein: 1.5 cups of Greek yogurt (opt for unsweetened and add your own toppings) 1 cup cottage cheese. 5 large eggs, or 2-3 eggs mixed with extra egg whites.
You can buy a simple test kit with urine testing strips at most pharmacies and drugstores. To test your urine each day, dip a urine testing strip into a fresh sample of your urine. Follow the instructions on the kit. Find the results by matching the color of the strip to the color blocks on the container.