A Lesser-Known Means of Injury Prevention

I'm happy to report that I completed the first run of week 5 of my training program today. I ran a pain-free 3-miler in the beautiful Berkeley hills in perfect weather. I feel energized and excited to continue progressing through my training program.

In an effort to stop my hip injury from returning, I've been doing physical therapy exercises everyday. I think these exercises have been effective in strengthening my hips and core, and the result is that my injury hasn't been reactivated. However, after reading this article at Competitor.com, I learned that there is even more I can be doing for injury prevention. Surprisingly, it has to do with what and when I'm eating.

The article outlines four ways you can make sure your eating habits are helping to prevent injuries:

1. Eat enough food.  I've known many runners who have been overly restrictive in their food intake. When runners under fuel themselves, their bodies are forced to burn muscle for energy because there aren't sufficient calories available. This impairs tissue repair after workouts, leading to a greater risk of injury. You can know if you're eating enough by monitoring your performance for any dips and by making sure that if your weight drops, so does your body fat percentage. A decrease in weight without an accompanying decline in body fat percentage means your weight loss could be coming from muscle.

2. Consume fat. Fat is essential for preventing cell damage during workouts and for decreasing inflammation. Unsaturated fat and omega-3 essential fat sources are key.

3. Ensure adequate calcium intake. The recommended daily intake is 1,000 to 1,300 mg daily, which can come from low/non-fat dairy foods or supplements.

4. Eat soon after workouts. Muscle and joint tissue damage is repaired within a two-hour window after workouts, and the repair process is fueled by food. The article recommends consuming a combination of protein and carbs following a workout, such as a turkey sandwich on wheat bread or a glass of chocolate milk.

While I would never have thought of food intake as a way to prevent injuries, I'm happy to know that there's more I can be doing for my hip. Personally, I need to focus on calcium intake and refueling properly after workouts. Looks like it's time to dust off my calcium supplements and stock up on chocolate milk!