When your body is repairing from an injury, your dietary and nutrient needs change. Two critical things you can do accelerate recovery are to take nutrients that will help decrease inflammation and get more protein to prevent muscle mass loss due to inactivity.
When we talk about decreasing the inflammatory response to injury, we mean helping the body to eliminate waste products that the body releases when tissue is damaged. Do this by taking extra fish oil, and antioxidants such as green tea and curcumin.
Studies show that all three of these supplements can decrease the acute inflammatory response to muscle and connective tissue damage, leading to faster healing. Topical curcumin cream has also been found to significantly accelerate healing. Rub it on the injured area daily to reduce pain and inflammation.
In addition, to prevent muscle atrophy due to immobilization, you need to eat extra protein and a regular dose of the branched-chain amino acids (BCAAs). Research shows that a high-protein intake helps build connective tissue and bone because the amino acids are the building blocks of this tissue.
Taking extra BCAAs has been shown to enhance the rate at which tissue is repaired, while reducing the muscle lost during recovery. A higher essential amino acid intake was also found to decrease the time it took for an injured muscle to recover its original strength prior to the injury.
To recover faster use the following strategies:
• Take BCAAs between meals.
• Shoot for getting at least 20 grams of essential amino acids at every meal.
• Dose with fish oil, green tea, and curcumin.
• Apply a topical curcumin on the injured area.
• Drink extra water—at least 3 liters a day.