Injury and Nutrition
by Coach Seiji
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.
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