Can Proper Sports Nutrition Repair Connective Tissues?

Sports injuries of the ligaments can be conditionally divided into ruptures (varying degrees) and inflammation. In both cases, of course, the primary treatment should be prescribed by a doctor. But is it possible to speed up recovery through effective sports nutrition?

Ligament injuries are a common problem in amateur and professional sports (illustrative image taken from revmatolog.org)

Let's start with tears. The problem in recovering from these afflictions is that blood flow (with nutrients and building materials needed for recovery) around the ligaments is very limited (unlike the muscles!). Nitric oxide performs the function of a biological signal. This promotes an increase in blood flow in the capillary system (in addition to other essential functions, which will be discussed in future posts - it is no coincidence that the Nobel Prize was awarded for the study of the biological processes of this molecule in 1998!).

Consequently, the supply of damaged connective tissues will be improved. For this purpose, see Currell, K. (2016). performance nutrition. Wiltshire, The Crowwod Press recommends 8 grams of arginine per day or 8 grams of citrulline malate. In addition, directly taking dietary nitrates with food or as part of various sports nutrition representatives also works for this purpose.

Sources of nitric oxidecontribute to better blood supply to damaged areas of ligaments.

The second nutritional intervention involves an increased intake of the amino acid leucine, which is rich in the so-called whey protein, to stimulate the formation of ligamentous tissues. Taking 20 grams per day of this protein will also help maintain muscle mass during reduced (or absent) training loads and will provide building material for ligaments.

Why is whey protein useful? Whey protein is one of the most beneficial sports nutrition products.It helps with adaptation and recovery after strength and aerobic exercise and works for the benefit of injured athletes.

Finally, glycine and proline also perform a significant function as building materials. However, these amino acids are widely represented in the typical  human diet, particularly in foods such as chicken and gelatin.

In the case of inflammation of the ligaments, a similar approach to dealing with recovery from tears works well.  However, there are additional options:

• First is the intake of omega-3 in dosages of 1-2 grams per day.
• Second, dietary supplements and foods rich in polyphenols can be helpful.

The list of products containing polyphenols is extensive:

1) plums,

2) hazelnuts,

3) grape seeds,

4) flax seeds,

5) tomatoes,

6) cranberries,

7) cherries (and cherry juice),

8) pomegranates,

9) green tea,

10) red apples,

11) sea buckthorn,

12) oranges

In the book mentioned above, [Performance Nutrition by K. Currell, Currell, K., 2016, Wiltshire, The Crowwod Press] notes that the simultaneous intake of omega-3s and polyphenols has the potential for synergy. That is, they enhance the anti-inflammatory effect of each other.

It is essential to note the following. While pain will diminish first, the inflammatory processes persist for some time. Therefore, therapeutic, physiotherapeutic, dietary, and other interventions  should be maintained for some time after the pain disappears to avoid injury recurrence.

In the next post, we will begin to analyze how to minimize the risks of injury and what tools are available.