Fall 2022 - 42

healthy fats provide many benefits it is important
to consume them in moderation, especially when
caloric needs might be reduced, as they tend to
be higher in calories. Additionally, unhealthy fats
(saturated and trans fats) typically prevalent in
fried foods or processed meats can contribute to
inflammation. Those with diets higher in saturated
and trans fats could benefit from switching out
these less healthy fats and opting for healthier
fats which can help reduce inflammation and
promote healing.
Sufficient hydration is also necessary to
efficiently transport nutrients throughout the
body. Though fluid needs generally will be lower
since there won't be as much physical exertion,
it is still important that they are meeting their
hydration needs. Tactical athletes should consume
about half their body weight (in pounds) in ounces
of water or other low calorie beverages such as
unsweetened tea, skim milk, and 100% fruit juice.
Limited alcohol consumption during injury is
advantageous for the recovery process. Alcohol
not only contains extra calories that provide no
nutritional benefit, it also can slow down the
recovery process if consumed in excess. Research
has shown that alcohol consumption impairs
muscle protein synthesis and wound healing.
Lastly, alcohol has a diuretic effect which can
foster dehydration.
Soft Tissue Injury
Recent research suggests that vitamin C
in combination with gelatin helps promote
greater collagen production to heal tendons,
ligaments, and muscle. Sources of vitamin C
include red bell pepper, orange or apple juice,
kiwi, oranges, broccoli, and strawberries. Current
recommendations are to consume vitamin C and
10 grams gelatin 30-60 minutes before exercise.
Leucine and copper also play a major role in
the healing of soft tissue. Leucine aids in the
42 | Tactical Training & Conditioning | Fall 2022
prevention of muscle break down as it helps repair
and build muscle tissue. Common sources include:
lean meat, chicken, turkey, pork, eggs, dairy, fish,
soy, beans, and nuts. Copper contributes to the
regeneration of elastin and helps form red blood
cells. Foods rich in copper include pumpkin and
sunflower seeds, nuts, beans, whole grains, and
shitake mushrooms.
When it comes to wound healing, there is a
clear association of micronutrients, such as zinc,
vitamin A, and omega-3 fatty acids. Zinc has
been found to aid with the wound healing process
as it helps grow new tissue. Incorporate this into
diets through beef, pork, fortified breakfast cereal,
cashews, yogurt, hummus, beans and almonds.
Vitamin A also contributes to the wound healing
process and helps manage inflammation. It is
commonly found in sweet potatoes, spinach,
carrots, cantaloupe, red peppers, dairy, fish,
and broccoli.
Bone/Joint Injury
Calcium and vitamin D-rich foods are essential
for optimal bone formation and work best when
paired together as vitamin D absorbs calcium to
help build and maintain bones. Both can be found
in vitamin d fortified milk, cheese, yogurt, orange
juice, and salmon. Other sources of calcium
include collard greens, broccoli, and salmon.
Vitamin D is prevalent in fortified cereals,
and eggs.
Magnesium is another powerful nutrient with
a lot to contribute to the healing process. One of
its many functions is its role in assisting with the
absorption and metabolism of calcium and vitamin
D. It also improves circulation and contributes to
protein synthesis.
Elaine Wanstreet joined the Purdue sports
nutrition staff in 2017. She is currently the
assistant director of the Boilermakers' sports
nutrition staff. n
Fall 2022

Table of Contents for the Digital Edition of Fall 2022
