Being injured your basal metabolic rate (the speed at which you burn calories) increases, Energy needs increase during acute injury repair. In fact, basal metabolic rate (BMR) may increase by 15 to 50% based on the severity of the trauma. For example, sports injury and minor surgery may increase BMR by 15-20%, while major surgery and burn injury may lead to a 50% increase in BMR this is due to the fact that along with your injury recovery is then needed, and we need a bunch more kcals to be able to deal with fixing the torn muscle, broken bone, so you daily food may even go up during this period.
Now it’s NOT just a case of calories either we need to get your protein right so we don’t lose any of that precious and hard earned muscle that is very much needed to stay strong. Next we need to adjust your fat intake maybe slightly lower just to help keep calories on track and lastly we have our carbohydrates (carbs/CHO), now you may think we will need to drop these, but not as much as you probably thought, we need a lot of that energy to help repair that injury which is one aspect but the other is we want to make sure you don’t become insulin resistant if you’re going to be injured for a prolonged period of time with little activity.
1. Combining this information we’re then able to create a way of eating that will suit you during this time and actually aid in your recovery and potentially speed it up! Below are a couple of lists of things you can do day to day all the way to supplements you may want to include in your diet to aid your recovery.
2. Protein – Protein is imperative towards helping rebuild muscle and bones and to also prevent muscle loss, over this time taking 0.3g of protein every 3hrs will help maximise the effects of this and aid in speeding up recovery
3. Fish oils – Try sourcing one meal a day or at least every other day from a source of oily fish so we can make sure intake of essential fatty acids is achieved.
4. Carbohydrates – Go for complex starchy carbohydrates so we’re not spiking your blood sugar levels in a state of non-activity.
5. Alcohol – Do avoid alcohol during this period for several reasons but foremost is that alcohol or ethanol exacerbates
muscle loss. which is something we want to hold on as much as possible.
6. Training – If you are able to train, whether its certain body parts or physio try basing the carbohydrates you do have around this workout to help facilitate maximal performance during this session.
List of supplements that may possibly help you in your recovery
• Whey shakes with high a high amino acid profile, protein content it will help to increase muscle protein synthesis.
• L- Leucine this product is great to be had while you’re recovering with it being the most anabolic amino acid it will ensure that protein muscle synthesis is consistently turning over, it will also aid in the prevention of muscle loss and the up regulation of carbohydrates into the muscle. Take 3-5g with every meal.
• Magnesium has been reported to aid in recovery helping induce sleep! As an optional addition to your supplement scheme.
• Tulsi Tea or Holy Basil to help reduce cortisol or stress within the body.
• Chondroitin & Glucosamine supplement, these are both imperative in the building of new cellular structures especially in connective tissues like ligaments and tendons, and Chondroitin being more geared towards cartilage.
• Calcium supplementation works great if you have injuries that are bone related to help with rebuilding of bone.
• Creatine Monohydrate (Creapure tm) Is great during this period with it aiding in the recovery and strengthening of muscles, as such it will help through your hamstring re-hab work greatly!