Chapter 15 - Supporting the Ill or Injured Athlete Flashcards
what type of injury is most common in athletes?
Of the injuries suffered by athletes, soft-tissue injuries - those affecting muscles, tendons, and ligaments - are very common across all levels of sport and contribute a large percentage of all sustained injuries
3 stages of healing
inflammation
A localized condition in which the affected area becomes
* red
* swollen
* hot
* often painful
indicative of an immune response taking place
preventing this stage of the process should be avoided, as that will stifle the healing itself
3 stages of healing
proliferation
The rapid reproduction of a cell or tissue.
3 stages of healing
remodeling
The process of changing structure.
what is the CSNCs job when helping an athlete return from injury?
Sports Nutrition Coach is to ensure that the athlete is consuming adequate energy to support the recovery process without
1. gaining excessive body fat
2. minimizing muscle loss (especially within the injured limb)
3. promoting training adaptation through the rehabilitation phase
Ultimately, the athlete should return to play in the same, if not improved, condition as prior to injury.
when an athlete’s training volume is reduced, what should happen to their nutrition?
reduce the energy intake in accordance
energy intake during rehabilitation
rehabilitation programs often require high levels of energy expenditure and, in some cases, are often more demanding than normal training routines
immobililzation
The process of holding a joint or bone in place with a splint, cast, or brace
substantial fat-free mass loss, as high as 1.5%, has been observed in as little as five days of limb immobilization, as in scenarios where the limb is placed in a cast
what happens if a rehabilitating athlete’s energy intake is too limited?
If energy restriction is too severe and results in a negative energy balance, recovery from the injury will almost certainly be slowed
testing energy balance during a rehab program
Regular body mass and composition assessments provide a useful tool to ensure that the athlete remains in energy balance. Large reductions or increases in body mass provide signs that energy intake and expenditure are not matched
protein intake for the injured athlete
because the healing process involves the breakdown of old, damaged proteins and subsequent synthesis of new proteins, adequate protein intake is necessary to regenerate and repair the injured area
To facilitate the healing process, total daily protein intake should be between 1.6 and 2.0 g/kg BM, which will also help minimize the loss of lean mass
what happens to a muscle’s sensitivity to amino acids during injury?
it is reduced
As such, the amount of protein necessary to stimulate muscle protein synthesis within the injured limb will be increased. For example, while 20–25 g protein is sufficient to maximize protein synthesis in healthy, non-injured muscle, higher doses of 40 g may be required to maximally stimulate protein synthesis in the injured limb
carbohydrate requirements for injured athletes
In situations where the athlete is unable to train completely, it is logical that carbohydrate requirements will be reduced in accordance with overall energy intake
recommend carbohydrates sources with a lower glycemic index to help maintain the athlete’s satiety at a time when energy intake will be reduced
fat requirements for injured athletes
consuming omega-3 fatty acids may be beneficial during periods of injury and disuse due to their anti-inflammatory properties, especially where inflammation is excessive and prolonged.
Such omega-3 fatty acids are mostly found in cold-water fish, such as mackerel and salmon. Omega-3s are also available as a dietary supplement for those whose diets incorporate low amounts of fish
do omega 3 fatty acids protect against atrophy during immobilization periods?
regular omega-3 intake may enhance the muscle protein synthesis response to protein ingestion and may help protect the muscle against atrophy during periods of injury
doses of up to 5 g per day may be required to achieve such benefits, although further research is required
micronutrient requirements for injured athletes
vitamic c is critical for synthesizing collagen
calcium, magnesium, and phosphorus can directly support bone formation
For most micronutrients, nutrient sufficiency can be achieved by consuming a well-balanced diet containing all major food groups and adequate amounts of fruit and vegetables
Supplement Considerations
creatine monohydrate
creatine is also commonly used to counter muscle loss during periods of injury and disuse
the use of creatine during the rehabilitation phase—when the athlete can begin training again—has been shown to be an effective strategy in increasing muscle mass and strength. As such, it seems logical to start creatine supplementation during the initial phase of injury to potentially reduce the loss of muscle mass and to saturate muscle creatine stores to prepare for the rehabilitation phase In such circumstances, an initial loading dose of 20 g per day (split into four 5 g doses) followed by a daily maintenance dose of 5 g is recommended.
Supplement Considerations
Hydrolyzed Collagen
Adding more collagen to these tissues will ultimately make them stronger and more injury resistant in the future
hydrolyzed collagen provides the key collagen-forming amino acids (proline, hydroxylysine, and hydroxyproline) that provide the building blocks for synthesizing more collagen within these tissues
risk factos for reduced immunity in athletes
include seasonal variations (e.g., common cold and influenza season during the wintertime), poor sleep, long-haul travel, and high levels of psychological stress, anxiety, and depression
athletes experience these stressors at a higher rate than general populations, making them more prone to sickness
staying within scope of practice
