Pre- and Post-Op Fueling

If you or your favorite athlete recently sustained an injury (ACL tear, Achilles, etc.) and are preparing for surgery, there are a few things you may want to consider to promote optimal healing and recovery. The body will benefit from being adequately fueled going into surgery. It is important to try not to skip meals to avoid being in an energy deficit, so the body does not have to work even harder to heal. Keep it simple and aim for balanced meals each day as you prepare for the surgery.

BALANCE YOUR MEALS:

We tell our clients "Protein + Power + Plants" will support the body's efforts to heal.

PROTEIN: Lean beef, poultry, seafood, tofu, eggs, beans, nuts, seeds will provide the body with protein and important micronutrients (vitamins and minerals) to support your muscles.

POWER: Carbohydrates are the body's primary energy source. Get power and energy with oats, rice, potatoes and whole grains.

PLANTS: Fruit and vegetables promote healing, reduce inflammation and support digestion and healthy gut microbiome.

Need some meals ideas? PROTEIN + POWER + PLANTS

BREAKFAST: Avocado toast with an egg and a side of fruit

LUNCH: Power bowl with rice, chicken or salmon, topped with at least three of your favorite vegetables (peppers, onions, mushrooms, carrots, broccoli, etc.)

DINNER: Lean beef, chicken, fish, tofu paired with roasted potatoes and mixed vegetables

POST-OP OPTIMIZATION OF HEALING:

Individual nutritional needs after surgery are highly variable. Some people find themselves over-consuming and others do not eat enough to promote proper healing. In additional to energy balance, emphasize PROTEIN and PLANTS.

PROTEIN helps the body repair and reduces muscle breakdown. Lean beef, seafood and dairy foods also offer Zinc which helps the body heal.

PLANTS such as fruit, vegetables, beans, legumes, lentils and whole grains have anti-inflammatory properties to reduce inflammation and promote healing. Fiber can help reduce post-op constipation from pain medications. Consider oatmeal topped with walnuts and raspberries paired with a side of Greek yogurt to start your day off.

Many people will also benefit from individual dietary supplementation recommendations to safely and effectively support their fueling strategies to optimize healing after surgery. Contact us to learn more about a personalized post-op plan to get you back out there and ready to compete!