Nutrition support for soft tissue injuries

Whether you are an elite athlete or just someone who enjoys moving each day, injuries are a pain in the butt (maybe literally!). Many factors play into injury susceptibility and recovery, and nutrition is one of them.

It is a pretty new area of research and there is a lot left to learn. But the quick 101 below outlines the key emerging themes in supplements to support repair of soft tissues post injury – whether it be a strain, a sprain, a complete tear, or anything in between. In addition to supplementation, appropriate calorie and macronutrient intake (including timing) has a key role in repair and long term health of soft tissue. 

Supplementation Designed to Support Soft Tissue Prehab and Rehab

Collagen supplementation:

20g collagen + vitamin C (powdered and so like a protein shake) 30-45 minutes before you start exercising the injured or at risk joint. For example: https://www.bulkpowders.co.uk/collagen-vitamin-c.html

The timing of taking this supplement appears to be important as collagen synthesis is only switched on for the first c.10 minutes of loading. It is then switched off and cannot be activated again for up to 6 hours. So we need the collagen to be digested and in the blood at the onset of appropriate loading exercise of the joint. 

Note: vitamin C is essential for collagen synthesis, and we should obtain sufficient from an appropriate diet. However as it is not stored in the body and therefore we need it from food daily it can be advisable to take it with the collagen supplement to ensure we have enough available at the time of collagen synthesis

Copper:

This is needed for collagen synthesis. It can be stored in the body so you don’t need it every day and can therefore focus on obtaining it from food. High copper foods include: sweet potato, dark leafy greens, salmon, dark chocolate, avocado, and nuts

Creatine monohydrate, 5g per day:

If you don’t take this already, I would start. As well as helping maintain muscle mass after injury, there is some evidence it helps soft tissue repair. Buy the cheap stuff as it is actually the best!! The fancy stuff doesn’t typically seem to work as well!! For example: https://www.bulkpowders.co.uk/creatine-monohydrate.html

Omega 3:

These are important to life!! But essential in appropriate inflammation. If you don’t eat 100-150g oily fish 2-3 times a week, I would consider supplementing with a daily intake of 250-500mg Omega 3. If you are considering supplements, things you should be aware of: 

1. Buy from a supplier that has produced, stored and transported the substances in the cool and the dark, and ensure you do too. Omega-3s are sensitive to oxidation, producing highly unsaturated fatty acids and free radicals that are harmful to the body (mental health and oxidative damage, to name two). 

2. Look for supplements that specifically state high concentrations of both EPA and DHA, rather than ‘total fish oil’ ... the latter includes other fatty acids of lesser importance, and the levels of EPA and DHA may be low. 

So essentially any you can buy off the shelf in new supermarkets and health stores should be avoided as they are warm and are usually cheaper brands that have not been purified with good methods that preserve the oils. Brands I would recommend are Puori and Nordic oil.

Read more of the background and nutritional strategies to support soft tissue repair at the link here, or contact via Instagram @sinead.feedfuelperform to discuss nutritional support for your injury.

Dr Sinead Roberts, PhD