Nutrition for the Injured Athlete
So, I've been through the acceptance phase, the worry phase, entered into the denial stage for a while and cycled back through the worry phase again. Finally, I've gone through acceptance again and it's time to put things right, nutrition wise.
This blog instalment is going to focus on the nutritional considerations for the injured athlete. What we have to think of is 1.) How do we manipulate certain variables to optimise recovery? And, 2.) How can we avoid gaining/losing too much while in this less active, vulnerable state.
Here is a rough outline of some of the considerations you need to make in regards to assessing changes in energy expenditure:
Here is a rough outline of some of the considerations you need to make in regards to assessing changes in energy expenditure:
- The initial injury itself will raise energy expenditure. The extent as to how that happens is dependent on the injury. The more severe the injury , the more severe the increase. This is the bodies initial response to fighting/healing the injury.
- Energy expenditure changes with type of immobilisation. For example, you could break your leg. But, you may either be confined to a wheelchair or be prescribed crutches. Wheelchair users may have use of an electric one or self-controlled wheelchairs. When we compare the energy cost of moving 1km with either of the three modes, we can get a sense of the differences in energy expenditure.
- These are also dependent on the individual. Some individuals may move more than others regardless of what position they are in.
When we look at energy intake, we have a little bit more control over this. These are some of the considerations we need to make:
Overall it's incredibly important to:
- A lower energy intake (relative to habitual intakes) will have a negative effect on protein synthesis. Lower intake = lower overall protein intake. If you become hypo-energetic (caloric deficit) , the healing process then becomes compromised.
- An excess of calories can IMPAIR protein synthesis.
Overall it's incredibly important to:
- Assess , don't assume.
- Consider everything.
- Avoid deficiencies - both calories/macronutrients & micronutrients
- Make regular adjustments based on certain factors.
- Stay balanced.
Our priority with regards to nutrition while injured is going to be protein of course. Not only does protein supply us with the building blocks for muscle mass, but it provides all the smaller compounds necessary to repair muscles/tendons/ligaments/bones etc. For this period, it's about getting the balance between muscle protein breakdown & muscle protein synthesis and trying to ensure that we're in a net positive of muscle protein synthesis.
The focus should be placed on optimising muscle protein synthesis. In principle, this is how we'd do it:
The focus should be placed on optimising muscle protein synthesis. In principle, this is how we'd do it:
- Total protein - hitting 2.0 to 2.5g / kg of bodyweight of protein.
- Individual Meals - Aiming for 25-40g per meal of a complete protein source.
- Frequency - Having a meal every 3.5 to 5 hours to hit these targets.
- Type - Animal proteins are better for stimulating MPS. But, this doesn't mean that non-animal proteins should be excluded from your diet.
Photo taken from the private facebook group: https://www.facebook.com/groups/stephenmwalsh
Supplementation to Support Recovery
To finish this off I'll go through very quickly my own supplement stack that I've used to help support my own recovery. While there is a lot of evidence to support some of these and little support in others. For a better understanding on supplements, check out: https://examine.com/
My stack goes as follows:
All of the above were purchased from https://www.bulkpowders.ie/ . My go-to for supplements due to the price, delivery speed and overall quality/range of products.
My stack goes as follows:
- Whey protein
- Casein protein
- Omega 3 fatty acids
- Creatine
- Multivitamin
- Vitamin C
- Joint Restore
- L-Arginine
All of the above were purchased from https://www.bulkpowders.ie/ . My go-to for supplements due to the price, delivery speed and overall quality/range of products.
Any sort of injury is going to incur a recovery period. Nothing beats adequate sleep, nutrition & hydration. Don't try and rush the process. Be patient and be consistent. Hope this much helps!
For more information like this or if you need more detailed answer to your own questions. Check out the Facebook Group: https://www.facebook.com/groups/stephenmwalsh or follow me on Instagram: https://www.instagram.com/sw_elite/
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