Column Name: Training Camp

Column Title: Nutrition for recovery, Part 1

Written by: Kirk Layfield, MS, NREMT

I decided that after my last column that I would explore some more opportunities for the FLMX readers on nutrition and see what I could discover. I found some interesting information on nutrition for recovering from an injury. Although never planned, injuries are common in our sport and one most really don't like to think about. As a result, we as athletes are vulnerable to spending the bulk of our competitive season seeking ways to enhance our recovery. While corrective surgery and physical therapy are often keys in the recovery process, nutrition intervention can help the healing process. I am going to address the four primary goals of recovery as well as the nutritional strategies that will have you back training and performing at peak levels in record time.

Goal one is to correct any type of calorie-protein imbalance. Following an injury, our body's protein, carbohydrate and fat related metabolic pathways are sent into overdrive causing our total energy expenditure and consequent individual caloric needs to increase by as much as 30% depending on the type of magnitude of the injury and if surgery was needed. When we fail to match these increased metabolic needs, which is often the case post surgery since anesthesia and pain killers often kill your appetite, a protein-calorie deficit or catabolic state is inevitable. This often results in a nutritional nightmare when looking to speed recovery as it not only initiates breakdown of muscle but also depresses immune function and exacerbates inflammation. The following link supplied by Cornell University's medical school provides a calculator utilizing the Harris Benedict formula to help compute individual energy demands at rest as well as post injury and or surgery: www~users.med.cornell.edu/~spon/picu/calc/beecalc.htm

Goal number two is to facilitate optimal immune function. For a good 5-7 days post injury and or surgery, there is an increased breakdown of skeletal muscle triggering a series of metabolic and hormonal changes that depress our immune function thereby hindering the healing process and overall recovery. To accommodate increased protein turnover and support immune function, an increased protein intake is often warranted with protein recommendations during recovery falling at a rate of one-half to three quarter gram per body of body mass. To encourage optimal absorption and utilization of protein, total protein intake should be divided among 4-6 smaller meals throughout the day, each focusing on lean protein sources, such as skinless chicken breast and fish. Also, supplemental protein sources, such as whey protein isolate, may be beneficial when appetite does not allow fro adequate amounts of protein to be obtained from whole foods. In addition to protein, therapeutic doses of L-Glutamine can be helpful. L-Glutamine is one of the most abundant amino acids in the body yet often depleted when the body is under stress as with an injury and or surgery. Clinical studies have demonstrated a beneficial immune response in patients supplementing with approximately 20 grams of L-Glutamine per day in the days immediately proceeding injury and or surgery.

Tune in next month for part two of nutrition for recovery.

Questions, comments or ideas for topics you would like to see covered in training camp, send them my way. Klayfield@yahoo.com