Support recovery with targeted nutrition
In general, nutrition is a key component in counteracting the negative effects of a stress-induced injury, whereby the type and severity of an injury plays a role, of course. Science has shown that protein and creatine, but also omega-3 fatty acids, can contribute to improved recovery from muscular injuries (Tipton 2015). The basic recommendation during recovery from an injury is to eat a varied and natural diet with minimally processed foods. To ensure a sufficient protein intake from the diet, i.e. 2-2.5 g protein per kg body weight, protein-containing foods should be included in both the main meals and in-between snacks, in order to support muscle mass maintenance. WHEY ISOLATE 94, PROTEIN DRINK, WHEY TRIPLE SOURCE PROTEIN and various PROTEIN BARS from the SPONSER® range are suitable for this.
According to Tipton, creatine supplementation is also recommended during rehabilitation after immobilisation in order to better stimulate muscle growth. SPONSER® offers creatine in pure form as CREATINE MONOHYDRATE or in capsules under CREATINE PYRUMAX and also has two products with HMB (hydroxymethyl butyrate) in its range. HMB as a leucine metabolite has an anti-catabolic function and is therefore of particular importance for muscle maintenance during immobilisation: HMB & CREATINE SYNERGY and PREMIUM WHEY HYDRO. Because omega-3 fatty acids are considered anti-inflammatory and immunomodulatory, they also offer a promising advantage in rehabilitation after injury. There are other micronutrients that can be considered relevant, such as vitamin D and calcium after bone fractures or surgery. SPONSER® recommends OMEGA-3 PLUS, an omega-3 fatty acid oil with vitamin D, and IMMUNOGUARD, a comprehensive micronutrient supplement.
In summary, it is recommended to support convalescence with the following measures:
• Increase protein intake to 2-2.5 g/kg body weight to compensate for muscle loss, especially when the degree of immobilisation is high.
• Pay attention to energy balance and prioritise protein intake if appetite is poor.
• Consider supplementing with creatine for rapid recovery of muscle function.
• Take omega-3 fatty acids.
• Ensure adequate vitamin D and calcium intake in case of bone fractures.
Tipton, Kevin D. (2015): Nutritional Support for Exercise-Induced Injuries, in: Sports Med. 2015; 45: 93–104.
Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ