Video: How to Heal Faster After Injury
by Coach Seiji
In this Racer X Virtual Trainer exclusive, Coach Seiji explains the relationship between nutrition and recovering from injury in the form of a video article. Sit back, watch, and learn how to get on your bike faster by healing quicker and more completely.
Nutrition and Injury Recovery Rates
The Bad News
- Immobilization due to injury can cause up to 5% muscle mass loss in the first two weeks
- It can take 3X length of disuse to regain muscle mass
Basal Metabolic Rate (BMR) = amount of energy it takes to live (not including training).
- BMR can increase 20% with a serious injury
- BMR can increase 50% with surgery
Anabolic Stimulus = Any signal (like eating and training) given to your muscles or tissue to grow.
Ways to combat Disuse Atrophy - Nutritionally
Essential Amino Acids (EAA) = 9 Amino Acids your body cannot make. Must be Eaten.
- 40g Whey Protein contains 16g of Essential Amino Acids
- Recommendation: 3X per day between meals of 40g Whey Protein plus 30g Carbohydrate supplement. 600 extra calories to maintain positive daily energy balance due to healing process.
- Similar supplementation in animals increased tissue healing 3X!
- Omega-3 Fatty acids increased response to anabolic stimulus
Ways to combat Disuse Atrophy - Physically
- Low Level Contractions
- 20 contractions at 80% 1 Rep Max every other day
- Even use of an electrical stimulator on muscles helps
- Maintain Positive Energy Balance. KEEP EATING!
- Get all 9 Essential Amino Acids via food or supplements (40g Whey + 30g Carbs 3X per day)
- Example = A smoothie with 40g Whey + 1 large banana
- Low level contractions every other day of effected muscles
- CONSULT YOUR PHYSICIAN TO DETERMINE AMOUNT AND LOAD OF CONTRACTIONS
About the Author: Seiji Ishii is the head coach of www.coachseiji.com. Coachseiji.com provides online coaching and personal training services to motorsports athletes. Coach Seiji has worked with both pros and elite amateurs including: Heath Voss, Ryan Clark, Austin Stroupe, PJ Larsen, Hunter Hewitt, Drew Yenerich, Rusty Potter, Jason Anderson, and Andrew Short. Learn more at coachseiji.com or contact Coach Seiji directly.
That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness.