Accelerating Recovery from Injuries

Dr. Serrano I had a torn labrum repaired surgically recently and I want to be aggressive not only with the physical rehab, but also via nutrition.  What can I do to accelerate recovery and preserve as much muscle as possible since I am not able to train upper body for a while?

This is a great question, I see so many new patients that have botched their rehab by being lazy or using the wrong tactics. First you must find a qualified physical therapist to help you regain the function of an athlete and not of Joe average.  You must follow through on the “homework” exercises that the pt provides and keep touch with the surgeon to monitor progress.

You can do some upper body training during your recovery process, there is research as well as my personal experience that supports the notion that training the good limb will translate to increased strength, recovery and retention of lean body mass in the injured arm!  This is a neurological phenomenon so to speak and an advanced trainer must guide you through this type of program.

You can train the lower body and core effectively but watch out for squats as the position may stress your shoulder, Deadlifts are most likely out for a while.  Take the opportunity to work on weaknesses in the lower body, core etc while you have to lower upper body volume.  Training has a beneficial impact on anabolic hormone levels and this is vital for maintaining optimal body composition and accelerating the recovery process. 

Providing the right building blocks and supporting an anabolic hormonal environment through sound nutrition will accelerate recovery from injury.  People are very vulnerable to gaining body fat when injured due to reduced activity levels and a helpless attitude.  Those with lower body injuries in particular must watch the carb intake as this macronutrient is activity dependant.

On a personal note I tore my Achilles tendon in the spring of 09 and was able to recovery fully in 6 weeks instead of the 3 months which is standard for this type of injury.  I loaded up the on the 100% MR and Muscle Synthesis as several components accelerate the healing of injuries.  100% MR contains BCAA and Glutamine, Glutamine is the most abundant amino acid in the body and required for replenishing the amino acid pool in addition to proper cell function.  BCAA is used more specifically as a fuel source during the repair process.

Certain muscles will have limited work during a recovery period and may atrophy as a result making the rehab process much more difficult.  For example an extended time off of one leg may deteriorate the support muscles surrounding the knee and other joints which are vital for stabilization.  Weak stabilizers can increase the risk of further injury.  Amino Loading can help to support your lean tissue to prevent these problems. 

I would take at least 6 Alpha Omega daily as they can reduce IL6, CRP and RF all important markers of inflammation.  Cell walls are made out of Omega 3,6 and 9 making the ample supply of these materials vital.  Alpha Omega provides these materials in a purified form helping to accelerate the repair process with an abundance of raw materials.

My patients who have used the 100% MR, Muscle Synthesis and Alpha Omega extensively during the rehab process experience much faster recovery times according to the physical therapists.  The large influx of amino acids also protects muscle from being broken down during the recovery process. 

Scott my son is playing high school football and in addition to 5 practices per week they are weight training for an hour 3 sessions per week., I have no control over the program and he must do what he is told to be able to play.  How can he keep up his body weight and avoid over training?

I coach High School Football and am familiar with the demands placed on the young men.  In my opinion the volume of workout many teams do during the season is too high, but in your case that is a moot point.  Make sure your son eats a real breakfast even if it means he must get up a whopping 15 minutes earlier so he has time to eat.  Too many high school athletes make excuses about not having time to eat in the morning. This should be one of the largest servings of food consumed during the day.  Make sure the meal is high in protein, good fat sources and fruits.

Throughout the day he should eat variety of nuts assuming he has no allergies.  Nuts are perfect in this capacity as they do not need to be refrigerated and can be consumed on the run.  Forget getting lunch from the cafeteria and pack his lunch with quality protein sources – preferably red meat of some sort with low glycemic fruits. 

30 min before practice he should take 100% MR and Muscle Synthesis based on his body weight as these materials will improve performance, maintaining his lean muscle mass and accelerate recovery.   Do the same following practice or lifts.  30-45 minutes later a quickly digestible protein is a good idea as well.  Dinner should consist of leaner protein sources, 2 tablespoons of extra virgin olive oil and a large serving of rice, white potatoes or sweet potatoes.  1-2 hours before bed another shake with some natural peanut butter would be a good idea to top off the tank before bed.

  Please send questions to Scott@infinityfitness.com            614 868 7521

 Scott H. Mendelson, author of the e-book, 100% Fitness Solution, and director of Infinity Fitness, is a highly regarded performance nutrition and training specialist. In addition to his celebrity and executive clients, Scott works daily with professional athletes from the NFL, NHL, MLB, and NCAA. He has built an excellent reputation providing effective supplements, cutting-edge information, customized programs, and unmatched service to thousands of clients worldwide. Scott is the special assistant to Dr. Eric Serrano, MD, and helps with the design of training and nutrition programs for Serrano’s family practice patients in Columbus, Ohio.

In conclusion- Knowledge is not power, only knowledge properly applied is powerful.  Work hard and smart utilizing a customized plan appropriate for your needs; Fat loss is rarely a one size fits all matter which is why you should contact Hscott@infinityfitness.comH to discuss your individual needs.  The three most common traits that we see amongst those who are most successful are a sense of urgency to reach a set of goals, the ability to get right back on track when life knocks you off course and finally the ability to consistently execute a well designed routine with no room for excuses.    See you at the beach!

 Contact Scott@infinityfitness.com for your customized training and nutrition path to rapid

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