High-protein foods include lean meat, poultry, and fish. You can also get plenty of protein from eggs, dairy and soy products, beans, nuts, and seeds.
Not only does red meat have the most protein, but it also has some other amazing benefits. Other types of protein, like eggs and salmon, are beneficial--but red meat is the best to support healing. Of all the things needed for the repair or healing process, amino acids are among the most important.
Some classic protein-rich post-workout staples include eggs, turkey breast, grilled chicken, beef jerky, plain and unsweetened Greek yogurt, tofu, edamame (with soy being a terrific plant protein option), and even quinoa — a complete plant-based protein alternative that offers all nine essential amino acids to boost ...
For wound healing: Vitamin C-rich fruits like oranges and strawberries, zinc-rich foods like oysters and chickpeas, and protein sources like meat and fish. Remember, it's best to consult a healthcare professional or registered dietitian for personalized dietary advice tailored to your specific needs and recovery goals.
Fresh fruits and vegetables eaten daily will also supply your body with other nutrients essential to wound healing such as vitamin A, copper and zinc. It may help to supplement your diet with extra vitamin C. Keep your wound dressed. Wounds heal faster if they are kept warm.
The longer and more intense the exercise, the more protein is needed to optimise recovery. Over the course of the day, active individuals should aim to eat about 10–20 per cent of their total daily energy intake from protein (or about 50–100g, based on a 2,000-calorie diet).
Fruit juices. Like electrolyte-rich sports drinks, drinking 100% fruit juices helps replenish electrolytes lost through sweating, as well as carbohydrates and glucose. Tart cherry juice is growing in popularity because it contains anti-inflammatory chemicals that help prevent muscle damage and reduce muscle soreness.
High-protein foods include lean meat, poultry, and fish. You can also get plenty of protein from eggs, dairy and soy products, beans, nuts, and seeds.
Casein Protein: Its slow digestion makes it ideal for preventing muscle breakdown and supporting overnight recovery, ensuring your muscles have the nutrients they need during long periods without food.
Proteins that come from animal sources, such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins. This means they contain all the essential amino acids the body needs and are the highest-quality protein sources. You can also get essential amino acids from plant-based foods.
One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements. Vegetarians and vegans have options, too.
Make sure you're getting proper nutrients.
Staying hydrated and eating a healthy diet after surgery can promote healing and even help minimize complications. If you've been prescribed a special post-surgery diet, stick to your diet plan.
Protein helps your body build and repair tissues. Protein also helps your immune system work well. This helps protect wounds from infection and let them heal.
The most important thing I will say to do when you're really sore, is just get moving. Walk around the block, vacuum, or even wash the car. Getting your body moving is going to start that blood flow back up and really help you feel better quicker. (Costco is always a good place to go on active recovery days!)
Protein is perhaps the most useful supplement for muscle recovery. It helps the muscle repair faster and more effectively after a grueling workout. It is even more important if there isn't enough protein in the diet. Whey protein is the most popular choice.
Zinc-rich protein foods may have additional benefits for wound healing. Oysters have particularly high zinc levels. Other sources of zinc include beef, poultry, crab, lobster, beans, nuts, and dairy products. (Zinc is also found in whole grains and fortified breakfast cereals.)
Best for muscle recovery: Optimum Nutrition Gold Standard Protein Shake, Chocolate. This shake's protein sources include milk protein isolate, milk protein concentrate, whey protein concentrate, and calcium caseinate. The company claims that it can improve muscle recovery.
Ideally, protein should be eaten within 30 minutes of finishing a workout. Combined with simple carbohydrates (i.e., sugar), your post-exercise snack can help both replenish energy stores and rebuild muscle.
Engaging in gentle exercise can help promote healing. While it's important to rest and allow the body time to heal after an injury or illness, gentle exercise can actually speed up the healing process in several ways. First, exercise helps to increase blood flow to the injured or affected area of the body.
Promote Wound Healing with Good Nutrition
Choose vegetables and fruits rich in vitamin C, such as broccoli or strawberries. For adequate zinc, choose fortified grains and protein foods, such as beef, chicken, seafood or beans. Some wounds may require a higher intake of certain vitamins and minerals to support healing.