Morning,
We all know there are peptides, HGH, some anabolic steroids that increase the rate of healing, but something we don't talk about much is nutrition (for healing). This is just my opinion from multiple injuries / dog injuries too, and what I found best for healing:
1. Inflammation - a natural process but if it becomes chronic this will hamper getting better quicker. I eat berries of all kinds - strawberries, blueberries, and raspberries are some of my favourites in a daily smoothies. I take expensive fish oil supplements but love fresh salmon which is doubly beneficial: helps with inflammation and the protein you need to retain muscle and heal. It is estimated 2 weeks before you start to lose muscle, but I think it is longer and with active recovery and with a strict diet you can retain more and get back to where you were quicker. Bromelain is not always mentioned in the books I read which I don't understand. I eat a lot of pineapple which provides a lot of bromelain and is a great anti-inflammatory and has some analgesic effects as most anti-inflammatory foods do. Many cruciferous veggies are great to add in - good macros too and typically low in cals (broccoli, brussel sprouts, asparagus). Grapes are touted to reduce epithelialization time - typically this is thought when there is a wound to heal, but grapes have anti-inflammatory properties too.
2. Protein and Essential Amino Acids - I love eggs due to their quick metabolism and a quality source of protein, red meat - love steaks and hamburgers, already mentioned salmon, but cod is good too / also the benefits of cod liver oil. Cottage cheese is another great source of protein and greek yogurt - which also provided probiotics for nutrition absorption. I like chicken breast as well albeit I add sugar free ketchup as I find it a little bland.
I used to rely on aspirin for inflammation but now use Carleson's cod liver oil as my go to.
It goes without saying - physio, adjustments, active healing depending on the severity of the injury reduce the time I am unable to exercise/recover.
Most of the guys / gals here already know this, but if you have found food that helps recover quicker, please add to the thread. I find smaller/more frequent meals better. A favourite meal of mine is to make a large amount of rice, cut up weighed chicken breast (or steak) into little pieces, and then fry it with a lot of egg whites and few yolks (if your counting macros it is easy to determine cals/protein/carbs/fat. It will last for days in the fridge and all you need to do is steam asparagus or broccoli and you have a quick meal.
We all know there are peptides, HGH, some anabolic steroids that increase the rate of healing, but something we don't talk about much is nutrition (for healing). This is just my opinion from multiple injuries / dog injuries too, and what I found best for healing:
1. Inflammation - a natural process but if it becomes chronic this will hamper getting better quicker. I eat berries of all kinds - strawberries, blueberries, and raspberries are some of my favourites in a daily smoothies. I take expensive fish oil supplements but love fresh salmon which is doubly beneficial: helps with inflammation and the protein you need to retain muscle and heal. It is estimated 2 weeks before you start to lose muscle, but I think it is longer and with active recovery and with a strict diet you can retain more and get back to where you were quicker. Bromelain is not always mentioned in the books I read which I don't understand. I eat a lot of pineapple which provides a lot of bromelain and is a great anti-inflammatory and has some analgesic effects as most anti-inflammatory foods do. Many cruciferous veggies are great to add in - good macros too and typically low in cals (broccoli, brussel sprouts, asparagus). Grapes are touted to reduce epithelialization time - typically this is thought when there is a wound to heal, but grapes have anti-inflammatory properties too.
2. Protein and Essential Amino Acids - I love eggs due to their quick metabolism and a quality source of protein, red meat - love steaks and hamburgers, already mentioned salmon, but cod is good too / also the benefits of cod liver oil. Cottage cheese is another great source of protein and greek yogurt - which also provided probiotics for nutrition absorption. I like chicken breast as well albeit I add sugar free ketchup as I find it a little bland.
I used to rely on aspirin for inflammation but now use Carleson's cod liver oil as my go to.
It goes without saying - physio, adjustments, active healing depending on the severity of the injury reduce the time I am unable to exercise/recover.
Most of the guys / gals here already know this, but if you have found food that helps recover quicker, please add to the thread. I find smaller/more frequent meals better. A favourite meal of mine is to make a large amount of rice, cut up weighed chicken breast (or steak) into little pieces, and then fry it with a lot of egg whites and few yolks (if your counting macros it is easy to determine cals/protein/carbs/fat. It will last for days in the fridge and all you need to do is steam asparagus or broccoli and you have a quick meal.
