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Diet

Start with clear liquids and light food ie) soup, congee, and jello. You may progress to your normal diet if not nauseated. Your diet should focus on consuming nutrients that fight inflammation and promote tissue repair. 

Food Do's:

  • Creating tissues requires energy - aim to consume 300-500 calories more than your normal daily caloric intake. Consider a calorie tracker or fitness app to monitor your inputs and outputs.

  • Anti-inflammatory foods: fruits, vegetables and healthy fats (flax and chia seeds)

  • Adequate protein intake to repair tissues - your diet should be 1g of protein for every kg of your body weight per day.

  • For bone repair eat and drink foods rich in Vitamin D and Calcium ie) fish, milk and eggs

  • Stay hydrated. In a dehydrated state, your body will allocate energy away from healing towards other functions potentially delaying your recovery. 

  • Supplements that help your body repair:

    • Vitamin A 10,000 IU/day

    • Copper 2-4 mg/day

    • Vitamin C 1-2g/day

    • Zinc 15-30 mg/day

    • Arginine, Glutamine, Beta-hydroxymethyl butyrate (HMB), proteolytic enzymes

Food Dont's:

  • Keep your salt intake to a minimum to avoid excess swelling.

  • Reduce your carbohydrate intake. Your body will need fewer carbs since your activity levels have decreased.

  • Limiting your sugar, sweetener, and junk food intake is also advised. 

  • Avoid soft drinks. Carbonated water is acceptable. 

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