Suplements in Rehab
Suplements in Rehab
Suplements in Rehab
Review
Nutritional Considerations for Injury Prevention and Recovery
in Combat Sports
Hüseyin Hüsrev Turnagöl *, Şükran Nazan Koşar , Yasemin Güzel , Selin Aktitiz
and Muhammed Mustafa Atakan
Division of Nutrition and Metabolism in Exercise, Faculty of Sport Sciences, Hacettepe University,
Ankara 06800, Turkey; [email protected] (Ş.N.K.); [email protected] (Y.G.);
[email protected] (S.A.); [email protected] (M.M.A.)
* Correspondence: [email protected]; Tel.: +90-312-297-68-90; Fax: +90-312-299-21-67
Abstract: Sports participation is not without risk, and most athletes incur at least one injury through-
out their careers. Combat sports are popular all around the world, and about one-third of their
injuries result in more than 7 days of absence from competition or training. The most frequently
injured body regions are the head and neck, followed by the upper and lower limbs, while the most
common tissue types injured are superficial tissues and skin, followed by ligaments and joint capsules.
Nutrition has significant implications for injury prevention and enhancement of the recovery process
due to its effect on the overall physical and psychological well-being of the athlete and improving
tissue healing. In particular, amino acid and protein intake, antioxidants, creatine, and omega-3 are
given special attention due to their therapeutic roles in preventing muscle loss and anabolic resistance
as well as promoting injury healing. The purpose of this review is to present the roles of various
nutritional strategies in reducing the risk of injury and improving the treatment and rehabilitation
process in combat sports. In this respect, nutritional considerations for muscle, joint, and bone injuries
as well as sports-related concussions are presented. The injury risk associated with rapid weight loss
is also discussed. Finally, preoperative nutrition and nutritional considerations for returning to a
Citation: Turnagöl, H.H.; Koşar, Ş.N.; sport after rehabilitation are addressed.
Güzel, Y.; Aktitiz, S.; Atakan, M.M.
Nutritional Considerations for Injury Keywords: combat sports; nutrition; recovery from injury; sports injuries; supplements
Prevention and Recovery in Combat
Sports. Nutrients 2022, 14, 53.
https://doi.org/10.3390/nu14010053
1. Introduction
Academic Editors: Roberta Ceci and
Guglielmo Duranti Combat sports are characterized by repeated movements, including striking (kicking,
punching, and blocking defensive moves with the arms and legs), grappling, (wresting
Received: 30 October 2021
an opponent to the ground or using a submission hold), and combinations of these tech-
Accepted: 20 December 2021
niques [1]. Popular at competitive and recreational levels all over the world, combat
Published: 23 December 2021
sports improve physical fitness (e.g., increased muscle strength, flexibility, and balance),
Publisher’s Note: MDPI stays neutral psychological aspects (e.g., self-esteem, self-awareness, and self-respect), and cognitive
with regard to jurisdictional claims in function [1].
published maps and institutional affil- Sports participation is not without risk, and most athletes incur at least one injury
iations. throughout their careers. Olympic combat sport athletes sustain, on average, one injury
every 2.1 h of competition [2]. Furthermore, about 30% of the injuries sustained during com-
petition result in >7 days of absence, and about 20% resulted in 1–7 days of absence from
competition or training [2]. The treatment and rehabilitation processes have a significant
Copyright: © 2021 by the authors.
psychological and economic burden on the athlete, family, and society. It is extremely impor-
Licensee MDPI, Basel, Switzerland.
tant to implement preventive measures such as progressive training, protective equipment
This article is an open access article
distributed under the terms and
use, regulation of the competition rules, and nutrition in relation to the consequences of
conditions of the Creative Commons
injuries. Given that injuries are inevitable despite every precaution being taken, improving
Attribution (CC BY) license (https:// the treatment and rehabilitation process and thus decreasing the recovery time remains a
creativecommons.org/licenses/by/ fruitful area of research.
4.0/).
Along with its effects on the physical and psychological health of the athlete, nutrition
is a pivotal factor affecting sports performance, the level of injury risk, and recovery time
from an injury. A significant body of scientific knowledge has been published on nutritional
strategies and ergogenic aids to improve sports performance [3–6]. However, limited
research is available about the role of nutrition in reducing the risk of injury and improving
the recovery process following injuries in athletes [7–11]. This is because, for athletes who
are intent on returning to their sport as quickly as possible, the uncertainties about injury
diagnosis and doubts regarding the efficacy of the treatment received are the main concerns
of such players. Hence, it is challenging to research such athletes. In recent years, several
review papers were published addressing the overall role of nutrition in injury prevention
and improving recovery [12–15]. Some review papers about this issue focused on specific
injuries or conditions such as muscle injuries [16–19], muscle damage [20], and muscle
disuse atrophy [21,22], while others focused on various sports branches such as track and
field [19,23], football [24], and soccer [19]. Since combat sports are popular all around
the world and about one-third of the injuries result in more than 7 days of absence from
competition or training, it is worth presenting the role of nutrition in injury prevention and
recovery. Therefore, the purpose of this review is to present various nutritional strategies
for reducing the risk of injury and improving the treatment and rehabilitation process
in combat sports. We will present the role of macro- and micronutrients, total energy
intake, and food supplements in the prevention and recovery time for injuries to skeletal
muscle, bone, tendons, and ligaments, as well as sports-related concussions (SRCs), the
most common injuries in combat sports. Furthermore, the injury risk associated with
weight cutting will be discussed along with how to reduce the potential risks. Finally,
nutritional considerations for returning to play after rehabilitation will be presented.
in wrestling [53]. Jeong et al. [32] reported a 6.9 IIRME for new or recurrent injuries in
junior athletes during the 2018 World Taekwondo Junior Championships. Taekwondo was
listed within the top five most injurious sports in each of the Olympic games from 2008 to
2016 [54–56].
sports (potential to improve performance, potential health risk, and violation of the spirit
of sport) [60].
4.2. Creatine
In addition to the well-documented effects of creatine, including improving strength,
increasing lean muscle mass, and helping the muscles recover more quickly during exercise,
creatine can also be beneficial in reducing muscle atrophy in athletes during immobilization
after injury [78]. For example, Hespel et al. [7] reported that consumption of creatine
monohydrate (from 20 g down to 5 g daily) in combination with rehabilitation exercises
for 10 weeks (3 days/week) accelerated muscle hypertrophy in disuse atrophy induced by
2 weeks of leg immobilization [7]. In another study, Op’t Eijnde et al. [9] investigated the ef-
fects of creatine monohydrate consumption on muscle glucose transporter type 4 (GLUT4)
levels during 2 weeks of immobilization and the following 10 weeks of rehabilitation train-
Nutrients 2022, 14, 53 6 of 20
ing with resistance exercises [9]. Creatine monohydrate consumption of 20 g/day during
the immobilization process attenuated the decrease in GLUT4 levels, and consumption of
creatine monohydrate during the training period (15 g for the first 3 weeks and 5 g for the
last 7 weeks) increased the GLUT4 levels by 40% [9]. Taken together, loading and mainte-
nance doses of creatine can be recommended during immobilization and rehabilitation for
the maintenance of muscle mass and metabolic health.
4.3. Omega-3
Recent research shows that fish oil plays a significant role in preventing muscle loss.
For example, the consumption of fish oil pills for 10 consecutive days in immobilized rats
alleviated muscle atrophy by stimulating the protein kinase B pathway in the immobilized
soleus muscle [79]. Intake of fish oil for 5 weeks also improved insulin sensitivity in muscle
protein metabolism in red angus [80]. However, no study to date has investigated whether
a similar beneficial effect of fish oil pills is evident in immobilized humans. Of the limited
studies, Smith et al. [81] reported increased anabolic responses to insulin and amino acids
following 8 weeks of omega-3 intake in healthy young and middle-aged individuals. In
physically active individuals, the consumption of 3900 mg fish oil (containing 3 g n-3) for
4 weeks decreased muscle damage [82]. Although fish oil consumption is promising in
reducing muscle loss due to muscle injuries, more studies involving human participants
are needed.
4.4. Antioxidants
Due to therapeutic roles in improving exercise-induced muscle damage, there has been
a significant scientific inquiry into antioxidants. In particular, antioxidants such as vitamins
C and E come to the fore in the fight against increased production of reactive oxygen species
after muscle injury [83]. However, there are contradictions in the literature regarding the
intake of antioxidants after muscle damage, as the therapeutic effects of antioxidants in
conditions such as inflammation, loss of strength, fatigue, and cell damage have not been
fully elucidated yet [84]. Moreover, some research reported increased muscle damage when
antioxidants were consumed following muscle damage due to the prevention of cellular
adaptation after exercise [85].
Taken together, although there is no study directly examining the effects of nutrition
on muscle injuries in combat sports, it is recommended to increase the daily protein and
leucine intake, consume creatine at a loading and maintenance dose, and intake omega-3
supplements to reduce muscle loss.
5.1. Collagen
Collagen, a connective tissue protein, is the primary component of tendons and
ligaments [87]. Collagen is rich in glycine, proline, hydroxylysine, and hydroxyproline,
and consumption of these amino acids increases collagen synthesis [88] as well as improves
the ligament–tendon structure [89,90]. Though collagen synthesis in tendons and muscles
is not affected by the increase in amino acid intake [91], consumption of an amino acid
content rich in proline, hydroxylysine, and hydroxyproline improves collagen synthesis [92].
Indeed, cell culture studies showed that hydrolyzed collagen significantly increases type
2 collagen biosynthesis as well as stimulates the regulation of the collagen cycle in cartilage
Nutrients 2022, 14, 53 7 of 20
tissue [93]. In an animal study, it was shown that oral intake of hydrolyzed type 1 collagen
peptides improved the size and composition of collagen fibrils in a tendon cell [94].
Collagen also plays a protective role in joint and connective tissue health, as well as
reducing joint pain. For example, consuming 25 mL of liquid collagen containing 10 g of
hydrolyzed collagen per day for 24 weeks improved joint health and reduced the risk of
joint degeneration and joint pain compared with a placebo [8]. In athletes with chronic ankle
injuries, significant reductions in the number of ankle injuries were observed following
ingestion of 5 g of collagen peptide for 6 months [11]. Collectively, intake of 10–15 g of
hydrolyzed collagen per day appears to be an effective strategy for the prevention and
treatment of joint, tendon, and ligament injuries.
5.2. Gelatin
Ample evidence shows that gelatin stimulates collagen synthesis. Gelatin, obtained
by boiling the skin, bones, tendons, and ligaments of animals such as cows, pigs, and fish,
has the same amino acid content as collagen [23,86]. Gelatin was reported to be beneficial
in collagen production and returning to the field from an injury [86]. For example, the
consumption of 15 g of gelatin 1 hour before a 6-min jump rope test performed to stimulate
collagen synthesis was shown to increase collagen synthesis twofold by raising the collagen-
1 amino terminal pro-peptide in the blood [95]. When the intake of 15 g of hydrolyzed
collagen and gelatin was compared in the same protocol, a similar positive effect was found
for the procollagen levels [96], suggesting positive and similar effects for the consumption
of 15 g of gelatin or hydrolyzed collagen 30–60 min before exercise [95,96].
5.3. Vitamin C
Consuming vitamin C together with collagen amino acids also improves collagen
synthesis [92,95]. Vitamin C is a pivotal player in collagen synthesis, and its deficiency
causes scurvy, which in turn results in collagen loss. Vitamin C is a cofactor of proline
4 hydroxylase, an enzyme involved in proline hydroxylation and procollagen synthesis
in connective tissues [97]. Furthermore, adequate vitamin C intake with collagen is of
significant importance given that vitamin C provides an increase in collagen synthesis,
tendon and ligament repair, and improvement in surgeries. At least 46 mg/day of vita-
min C intake is the minimal dose required to maintain collagen production [23], but the
effects of a higher intake on collagen synthesis remain to be determined. Citrus fruits,
strawberries, kiwi, peppers, and broccoli are some of the foods rich in vitamin C that
should be consumed [98]. Of the limited studies available, Shaw et al. [10] investigated the
effects of 24 weeks of evidence-based supplementation of gelatin (10 g/day) and vitamin
C (250 mg/day) along with creatine (loading: 20 g × 5 days immediately postoperative,
then 3 g/day) and leucine (3 g/day) on the leg strength and muscle mass in two elite rugby
union players with ruptured their left anterior cruciate ligaments, which were repaired
with traditional hamstring grafts. They reported that rehabilitation programs combined
with this type of nutrition strategy could attenuate leg strength loss due to 24 weeks of
physical inactivity. Among the very limited studies investigating the therapeutic role of
nutrition in joint, connective tissue, and tendon injuries, none were conducted with combat
athletes. However, the consumption of 10–15 g of collagen or gelatin containing vitamin
C following a joint-connective tissue injury is likely to provide significant support for the
prevention and treatment of these injuries.
of the bone that result from the repeated application of stress lower than that required to
fracture the bone in a single loading session [103]. Although the pathophysiology of stress
fractures is not fully understood, it is considered to occur due in part to insufficient nutrient
intake [104].
research suggested that high protein consumption could be detrimental to bone due to the
associated acidic load [119]. In contrast, recent meta-analyses that investigated the effect of
protein on bone health showed that there were no adverse effects of higher protein intake
on bone health [120,121]. Instead, there might be some beneficial effects on bone health,
particularly when combined with a sufficient calcium intake [23]. On the other hand, bone
collagen synthesis, an important factor for bone healing, responds to increased amino
acid levels [122]. Studies reported that protein supplementation enhanced recovery from
hip fracture surgery [123,124]. However, since these results are based on data obtained
from elderly subjects, further studies should investigate whether these effects of protein
supplementation are present in healthy athletes.
starch and essential amino acids is recommended 2 or 4 hours prior to surgery [12]. In
addition, given that midnight fasting results in significant depletion of the glycogen stores
known to increase the demand for amino acids, preoperative carbohydrate drinks may
reduce the risk of insulin resistance by maintaining and improving the whole-body protein
balance and muscle function [138].
Moreover, hyperglycemia may increase the risk of postoperative complications. In this
regard, a 100-g glucose intake with an oral solution the night before surgery and 50 g of
glucose 2 h before surgery were reported to reduce postoperative hyperglycemia [12,139]. In
addition, modified waxy maize starch could be used as a preoperation supplement to help
maintain glucose levels during surgery as well as to prevent postoperative hypoglycemia.
In summation, it is important for athletes to consume adequate complex carbohydrate
sources and proteins the night before surgery to minimize postoperative complications.
study, increased dietary protein is an adjunct therapy to attenuate muscle atrophy and
promote repair following an injury, which in turn accelerates a safe return to sports [23].
Collectively, injured athletes should consider maintaining protein intake to reduce muscle
mass loss during the healing process [152].
There are several other nutrients known to promote healing following an injury,
including vitamins C, D, and E, creatine, glycine, polyphenols, flavonoid, and branched-
chain amino acids (BCAAs). Although it is not fully explored, some researchers advocate
that vitamins C, D, and E work either by acting as an antioxidant or through a reduction
in inflammation [23]. For example, it was shown that vitamins C and E can decrease
recovery time, but it remains to be elucidated whether these vitamins can optimize the
healing process [153,154]. Research has also questioned whether increasing dietary glycine
could accelerate the healing of tendons in rats [155,156] and marathon runners [157]. The
findings showed that a diet containing 5% glycine, which is extremely high and not realistic
for consumption, increased collagen and mechanical strength in rats [155]. In contrast,
Buncman et al. [157] reported that 10 g of glycine supplementation (3 times/week for
2 weeks) did not heal skeletal muscle injuries in young male and female marathon runners.
The use of glycine in athletes following true injury has not been fully explored, and
therefore, clinical studies are needed for further insights. Moreover, although there was no
consensus reached [158], some studies reported that BCAAs such as leucine, isoleucine, and
valine can boost healing after a musculoskeletal injury as well as increase protein synthesis
and inhibit protein breakdown [159,160]. In particular, considering leucine is an essential
amino acid found in greater amounts in proteins and is required for optimal stimulation of
the rate of muscle protein synthesis [161], the ingestion of leucine in a mixture of essential
amino acids during healing can reverse an attenuated response of muscle protein synthesis.
However, given that there is little research in this area of sports nutrition, clinical studies are
needed to determine whether these supplement-based strategies can influence the recovery
process of injured athletes.
10. Conclusions
Injuries will happen to athletes as an inevitable consequence of sports. In this regard,
nutrition solutions that can reduce the risk of injury, as well as decrease recovery time,
should be carefully implemented. Athletes should be encouraged to seek advice from expe-
rienced staff with up-to-date knowledge of nutritional strategies in the athletic population.
As a divergent field among sports disciplines, combat sports are contact sports involving
one-on-one combat that engage in full contact to score points, to cause an opponent to
submit, or to disable an opponent in a contest or match. Because of this nature, the risk of
injury is higher in combat sports (i.e., 7.8 injury/1000 min of exposure) compared with most
other sports. Therefore, providing evidence-based nutritional strategies that could reduce
the risk of injury as well as optimize the healing process is a pivotal factor for minimal risk
of injury and a safe return to sports. Furthermore, given that chronic low energy availability
is a major risk factor for bone injuries, athletes should maintain their energy balance such
that the energy intake (total kcal consumed) equals the EE (total kcal expended). Thus,
change in energy demands should be carefully monitored during the training, competition,
and recovery periods. Additionally, preventing RWL and consuming sufficient protein
are of significant importance for bone health, particularly in anabolic resistance in muscle
during combat sports. In addition to the protective effects of anabolic resistance, a sufficient
protein intake plays a primary role in the maintenance of lean muscle mass and is an
important predictor of muscle strength, power, balance, exercise tolerance, weakness, and
fatigue. In this respect, increasing the daily protein intake in combination with exercise,
balanced distribution of protein intake among meals, and consuming protein with a high
content of leucine will be effective strategies for optimal performance and recovery.
Nutrients 2022, 14, 53 13 of 20
In terms of the maintenance of muscle mass and metabolic health, creatine supplemen-
tation seems to improve strength and maintain lean muscle mass during the immobilization
and rehabilitation process. Moreover, although the published literature is not as abun-
dant for other supplements as for creatine, there is growing interest in the role of fish
oil consumption, calcium, and vitamin C, D, and E supplementation in reducing muscle
loss and inflammation associated with injuries during the recovery period. In addition,
vitamin C provides an increase in collagen synthesis, tendon and ligament repair, and
improvement in surgery outcomes. Thus, an adequate vitamin C intake (≥46 mg/day)
should be reached to maintain collagen production. Also, consuming hydrolyzed collagen
(10–15 g/day) is an effective strategy for the prevention and treatment of joint, tendon, and
ligament injuries. In particular, consumption of gelatin or hydrolyzed collagen 30–60 min
before exercise is beneficial for collagen production. Moreover, due to their role in reducing
oxidized proteins, neuronal damage, and inflammation as well as normalizing BDNF
and neurotransmitter levels in animal models, n-3 fatty acids and curcumin are likely to
be effective nutritional supplements during the healing process. Despite accumulating
evidence, however, more studies involving humans, specifically athlete populations, are
needed to better understand the possible benefits of these supplements for the prevention
of injury or recovery of injured athletes.
Notably, as a part of preoperative nutrition, it is important to provide athletes with an
adequate amount of macro- and micronutrients and nutritional supplements that support
the immune system. This will likely meet the demands of the catabolic state and contribute
to the injury-healing process. In this respect, consumption of complex carbohydrates and
proteins the night before surgery is recommended to minimize postoperative complications.
Additionally, alcohol ingestion should be limited due to its potential adverse effects on
muscle protein synthesis and wound healing, as well as weight gain and lean body mass
loss during immobilization. Considering the majority of the findings about the role of
nutrition in injury recovery come from animal studies or clinical human studies, further
high-quality studies, particularly from more diverse populations, specifically athletes,
are needed.
Author Contributions: Conceptualization, H.H.T., Ş.N.K., Y.G. and S.A.; investigation, H.H.T., Ş.N.K.,
Y.G. and S.A.; writing—original draft preparation, H.H.T., Ş.N.K., Y.G., S.A. and M.M.A.; writing—
review and editing, H.H.T. and Ş.N.K.; visualization, H.H.T.; supervision, H.H.T. and Ş.N.K. All
authors have read and agreed to the published version of the manuscript.
Funding: This research received no external funding.
Institutional Review Board Statement: Not applicable.
Informed Consent Statement: Not applicable.
Data Availability Statement: Not applicable.
Conflicts of Interest: The authors declare no conflict of interest.
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