1. Spring 2016 EHS Coaches Meeting Nutrition and Injury Prevention, Recovery Dennis Eldridge, PT, DPT, CSCS Aspire Physical Therapy & Sports Medicine February 23, 2016

2. Stages of injury recovery Coagulation process - 1-2 days Inflammation * - up to 5 days Migration/Proliferation - 4-12 days Remodeling phase * - 5 days to 2 years * Stages nutrition can impact

3. Inflammation Stage - Reducers Fish oil Olive Oil Avocado Raw mixed nuts Flax oil Flax seeds Omega 3 fats Mono-unsaturated fats Daily and during injury recovery

4. Inflammation Stage - Reducers Tumeric Tumeric – 1 tsp per day or 400-600 mg extract 3x/day Bromelain Bromelain – 1 cup pineapple or 500-1000 mg per day Garlic Garlic – 2-4 whole cloves or 600-1200 mg extract per day Boswellia – Boswellia – 300 mg 3x/day

5. Inflammation Stage - Promoters *Processed foods* Corn oil Sunflower oil Safflower oil Cottonseed oil Soybean Omega 6 fats

6. Remodeling Stage Resting metabolic rate increases 15-20% during recovery E.g. 14 year old male Sedentary: 1,933 kcal/day Active: 2,739 kcal/day During injury recovery: 2,319 kcal/day

7. Remodeling Stage Appetite and eating habits change during recovery Less exercise leads to lower appetite Undereating leads to loss of lean body weight Injury leads to depressed and altered eating habits (more or less)

8. Macronutrients Protein - 1 gram per pound of body weight Fat - 1/3 of fat from each type Saturated Poly-unsaturated Mono-unsaturated 1:1 ratio of Omega 3 to Omega 6 Carbohydrates – Less than when training

9. Micronutrients Vitamin A*, B, C*, D Calcium Copper* Iron Magnesium Manganese Zinc* *Especially the first 3 weeks after injury

10. Super Recovery Nutrients Arginine – 7 grams 2x/day Glutamine – 7 grams 2x/day HMB – 1.5 grams 2x/day Increase protein synthesis, collagen deposition, wound healing, immune cell action, gut cell turnover, inhibits muscle breakdown

11. PrecisionNutrition.com Excellent coaches resource Email Pamphlets Aspire-PT.com PowerPoint Presentation available online

12. Thank you!