Running Injuries: Food Planning for Prevention

Probably most of us have experienced an injury at some point!! And when you have been injured…and then recovered….you just don’t want to go there again!! because it is frustrating and debilitating…and painful of course!! AND more often than not, it takes you away from your running for a period of time, which means that you have to go “back to the beginning” when returning to training.Most of us will have heard the phrase “Prevention is better than cure” So, if you have been injured in the past and want to limit the risk of getting injured again…or maybe you haven’t ever been injured and want to optimise your food plan so it doesn’t ever happen…listen in because we will be chatting about:What you need to think about when considering a food plan to support injury prevention Our suggestions for meals and snacks to help prevent injuryA one-day meal plan for you to introduce to your food plan to get you started Is there anything we can do to improve your experience of She Runs Eats Performs? We'd love to hear from you at our 3 minute LISTENERS SURVEY OR If you would you be open to chatting for a few minutes please book a 15-minute feedback call (zoom) here. SHOW NOTES(05:26)Introducing the fundamental food and dietary considerations when thinking about injury prevention including the Mediterranean Diet (MD). Outlining what it contains and what it omits to support health and wellbeing(10:14)Outlining some additional dietary fundamentals to consider to help prevent a running injury occurring including:Eating strategically (food timing)Appropriate Eating – not too much and not too little (13:30)Introducing the KEY nutrients required to help prevent a running injury occurring including:Carbohydrate – as the principal nutrient for energy productionProtein – to maintain muscle mass and support muscle repair, recovery and remodelling from trainingFats – the essential fats for their anti-inflammatory propertiesCalcium – in tandem with Vit D for promoting bone health and bone formation therefore potentially reducing the risk of stress fractureMagnesium – for muscle relaxation, thus helping prevent muscle tightness, muscle spasms and cramping, which can be painful and lead to a more prolonged injury (17:00)Giving some of our breakfast and lunch ideas to help prevent injury including:Breakfast: A juice or smoothie with added ginger or turmeric  Overnight oats with berries, nuts, and seeds, and Kefir Lunch:Chicken broth (bone broth) on its own or add to other ingredients to make a heartier soup Rainbow salad (Poké or Buddha Bowl) containing lots and lots of different colourful salad vegetables accompanied with some brown rice and a salmon fillet, chicken, mackerel or sardines (24:55)Giving some of our dinner and snack ideas to help prevent injury including:Dinner:Stir fry containing vegetables and a protein source. Serve with brown rice noodles or some steamed brown rice and a leafy green salad on the sideMixed vegetable omelette or a vegetable frittata and serve with a mixed salad Snacks:Dark chocolateCottage cheese or hummus with vegetable sticks or one to two...