Most regular members are not going to rust out, they are going to wear out. Regularly, we read threads on anabolics, peptides, rest and supplements to both prevent and hasten healing.
One topic, maybe the most important, is diet. I don't care if I put on a little extra weight while healing an injury and believe eating in a surplus will help heal quicker within reason. We constantly push our bodies and eventually they tell you to f off and stop you. The building blocks of repairing the daily damage from working out or from pushing it past your limits resulting in a strain/micro tear, etc. are required.
My opinion and curious what others do/have tried:
- Clean protein sources are important and in particular fatty fish rich in EPA/DHA. I make it a point to eat fresh salmon twice a week even though I take Carlson fish oil daily.
- Cruciferous vegetables are a regular part of my diet - mostly broccoli, and brussel sprouts. Loaded in sulforaphane an important anti-oxidant, plus indole-3-carbinol which prevents hormone related cancers. If I could get fresh broccoli sprouts I would be adding those in as well. I love asparagus too but it is not a cruciferous vegetable.
- Berries are part of one of my meals everyday, usually one cup in a smoothy. Delicious and healthy and full of antioxidants and much like other foods regulate inflammatory responses.
- Olive oil is a staple for many, albeit maybe not if you are getting ready for a competition. I haven't seen it come up in a thread in a long time, but at one time it was very normal to take a minimum of 1 tablespoon daily. If your not sure of why, do a quick google search.
- Nuts/seeds - multiple nuts - almonds, pecans, walnuts are nutrient / calorie packed. One of my meals has a decent amount of one of the nuts daily. I rely on chia and ground/milled flaxseed daily. At least one tablespoon in my smoothie.
- @Sorbate may be able to add to this one - the parts of the meat that provide collagen. My understanding is the more connective tissue that melt down when cooking or bone broth from a good source. High in fat so might not fit into a pre-competition diet but I not chasing 5% BF.
- although this is a food based thread, and ginger and turmeric are considered herbs. I buy raw ginger and cut off chunks and peal them and put them on my plate to eat with meals. Turmeric/curcimun is great for inflammation too, but make sure you are getting enough piperine (just add in 5-10 pepper corns to get some piperine).
- Never tried tart cherry juice so curious if anyone has any comments. It is reputed to help with DOMS and inflammation, but I have never used it.
Fruit and vegetables are important to provide antioxidants to kill free radicals that ravage your body. Injuries increase the regular bombardment of free radicals from living. Buying the freshest/in season fruit and vegetables is best.
Just a starter and hope to learn from other members.
One topic, maybe the most important, is diet. I don't care if I put on a little extra weight while healing an injury and believe eating in a surplus will help heal quicker within reason. We constantly push our bodies and eventually they tell you to f off and stop you. The building blocks of repairing the daily damage from working out or from pushing it past your limits resulting in a strain/micro tear, etc. are required.
My opinion and curious what others do/have tried:
- Clean protein sources are important and in particular fatty fish rich in EPA/DHA. I make it a point to eat fresh salmon twice a week even though I take Carlson fish oil daily.
- Cruciferous vegetables are a regular part of my diet - mostly broccoli, and brussel sprouts. Loaded in sulforaphane an important anti-oxidant, plus indole-3-carbinol which prevents hormone related cancers. If I could get fresh broccoli sprouts I would be adding those in as well. I love asparagus too but it is not a cruciferous vegetable.
- Berries are part of one of my meals everyday, usually one cup in a smoothy. Delicious and healthy and full of antioxidants and much like other foods regulate inflammatory responses.
- Olive oil is a staple for many, albeit maybe not if you are getting ready for a competition. I haven't seen it come up in a thread in a long time, but at one time it was very normal to take a minimum of 1 tablespoon daily. If your not sure of why, do a quick google search.
- Nuts/seeds - multiple nuts - almonds, pecans, walnuts are nutrient / calorie packed. One of my meals has a decent amount of one of the nuts daily. I rely on chia and ground/milled flaxseed daily. At least one tablespoon in my smoothie.
- @Sorbate may be able to add to this one - the parts of the meat that provide collagen. My understanding is the more connective tissue that melt down when cooking or bone broth from a good source. High in fat so might not fit into a pre-competition diet but I not chasing 5% BF.
- although this is a food based thread, and ginger and turmeric are considered herbs. I buy raw ginger and cut off chunks and peal them and put them on my plate to eat with meals. Turmeric/curcimun is great for inflammation too, but make sure you are getting enough piperine (just add in 5-10 pepper corns to get some piperine).
- Never tried tart cherry juice so curious if anyone has any comments. It is reputed to help with DOMS and inflammation, but I have never used it.
Fruit and vegetables are important to provide antioxidants to kill free radicals that ravage your body. Injuries increase the regular bombardment of free radicals from living. Buying the freshest/in season fruit and vegetables is best.
Just a starter and hope to learn from other members.
