This started as an email to someone and it turned out pretty well so I thought I would share it with you guys. It came out of my The Essentials of Sport and Exercise Nutrition textbook.

Two things to note here.

  1. Injuries happen.  Big or small, there is a good chance there’s a booboo in your future.
  2. Different perspective. While there are a lot of resources for phyiso/chiro/orthopedic best practices for dealing with injuries, this is the first nutritional reference I’ve come across.

Before we get started it is important to note that the inflammatory response is a natural defense mechanism that’s triggered whenever body tissues are damaged in any way. There is nothing free in this world – tissue repair is no different.

Caloric Requirements

There is a energetic (caloric) cost to tissue repair.This could be anywhere from anywhere from 15% (for a small sporting injury) to +50% (for major surgery or 3rd degree burns)  above an athlete’s resting metabolic rate. The caveat here is that while injury repair requires energy (extra calories), being injured often corresponds with a period of decreased activity (which requires fewer calories), especially if an athlete is in the middle of a heavy training block.

Recommendation: highly individual, and should be considered case by case.

Protein

Protein is an block for building and maintaining healthy tissue in the body; getting enough is one of the most important considerations for injury repair.

Recommendation: 1g of protein per 1 lb of bodyweight.

Vitamins/Minerals

Vit A – Helps inflammation in early stages of repair.  It also strengthens and speeds up the organization of new collagen tissue.

Recommendation: 10,000IU/day for the first 2 weeks post-injury. Long term supplementation of this dose may lead to toxicity issues.

Vit C – Helps to fight bacterial infection, and strengthen collagen fibres (a protein that forms the structure of tissue).

Recommendation: 1-2g/day for the first 3-6 weeks post injury.

Zinc – Needed for protein construction and DNA synthesis.  Zinc deficiencies have been linked to poor wound healing.

Recommendation: 15-30g/day for the first 3-6 weeks post injury.

Copper – Helps build red blood cells and strengthen new tissue.

Recommendation: 2-4mg/day for the first 3-6 weeks post injury.

Other Concerns

To get out of your body’s way, consider that high doses of Fish Oil, Vitamin E, and the application of ice, may slow healing due their anti-inflammatory natures.

 

Strength: Bench

3×5

Reminder: This is an LP so you will just be adding a little weight from last week.

Conditioning: 8 min AMRAP of:

16 KB Swings

24 Sit ups