Protein and Injury Recovery - How Much Do You Really Need?
Key Nutritional Factors in Recovery
The review focused on several nutritional factors known to impact recovery, including protein intake, total calorie consumption, and supplementation with substances like collagen, omega-3 fatty acids, creatine, vitamin D, and other micronutrients. Surprisingly, while supplementation is often seen as beneficial for recovery, the review found that current evidence doesn't support significant impacts on the recovery process. Instead, the emphasis lies on two primary factors: protein intake and total energy intake.
The Impact of Energy Deficits
One of the most crucial findings of the review relates to energy deficits. Diets deficient in energy, where individuals aren't consuming enough calories, can impede muscle synthesis, hindering the rehabilitation process. Studies suggest that an energy deficit of 20% can lead to a decrease in muscle synthesis of 19%. Conversely, excess energy intake can result in increased body fat and systemic inflammation, further complicating the recovery process. Achieving a balance in energy intake is key for effective rehabilitation.
The Importance of Protein
Inadequate protein intake is another factor that can undermine recovery efforts. Protein plays a crucial role in tissue repair, muscle synthesis, and overall healing. Insufficient protein intake can lead to increased muscle loss, impaired tissue repair, inflammation, and delayed healing.
Recommended Protein Intake
While there doesn't seem to be a one-size-fits-all recommendation for protein intake during rehabilitation, several guidelines offer valuable insights. For injured athletes, the National Athletic Trainer's Association suggests consuming 20 to 35 grams of protein every three hours during the day and before bed. For the aging population without injuries, recommendations range from 1.2 to 2.0 grams of protein per kilogram of body weight per day. For the general population, the American College of Sports Medicine advises consuming 1.2-1.7 grams of protein per kilogram of body weight per day for those aiming to increase muscle mass.
So, How Much Do You Need?
As always, you should consult your medical doctor or dietitian to determine your optimal protein requirements. However, based on the above recommendations, you might assume it could be between 1.2 and 2.0 grams of protein per kilogram of your body weight. You can plug your weight and protein goals into this formula to figure out how many grams of protein you may want to be consuming each day.
- (Body weight in pounds / 2.2 pound per kilogram) X (grams of protein per kilogram of body weight) = total grams of protein per day
Example for a person weighing 150 lbs looking to consume 2.0 grams of protein per kg of body weight:
- (150 lbs/2.2 lbs per kg) X (2.0 g) = 136 grams of protein per day
Putting It Into Practice
Putting these recommendations into practice may require some initial planning. Here is a sample day's meal plan for someone looking to consume about 136 grams of protein:
- Breakfast: Greek yogurt with fruit (17g) and 2 hard boiled eggs (10g)
- Lunch: Chicken salad sandwich (34g)
- Snack: Walnuts (4g) and a protein powder shake with milk (36g)
- Dinner: Salmon dish with potatoes (27g) and edamame (8g)
If you or someone you know is rehabbing from an injury, remember these two take aways: make sure your eating enough calories and protein!
As always, talk with your medical doctor before changing anything about your diet and please reach out to us if you have questions or you feel we can help you on your rehab journey!
phone: (212) 604-1316
email: info@tula.nyc
