Dr. Logan has been studying nutrition since her time as a personal trainer and physical therapist over 20 years ago. Patients and athletes are always asking about how they can best enhance their recovery - whether it be from injury or from intense workouts.
So, let's talk Supplements...
Supplements can help enhance tissue repair, but only when you have great foundational nutrition - meaning, a well-balanced diet full off both macro and micro nutrients, are well hyderated and you pay attention to the timing of supplements.
Here are tips based on recovery needs (based on NASM Guidelines):
Inflammation Reduction:
● Bromelain: Generally about 500 mg 3x/day away from food
● Curcumin: 500 mg 3x/day (find a product with piperidine)
● Fish oil: 2000 mg 3x/day
Muscle Repair:
● Adequate protein (see protein section)
● HMB (Beta-hydroxy-beta-methyl butyrate): 3g/day
● Fish Oil: 4000 mg/day
● Creatine Monohydrate: 5000 mg/day for five days (in divided doses), followed by 3000 mg/day
● Polyphenols (micronutrients from plant-based foods): Consume a variety of colorful fruits, vegetables, herbs, and spices. Tart cherry juice has been shown to aid in muscle repair and soreness.
Tendon Repair:
● Collagen or gelatin: 10g/day
● Whey Protein: 20-40 g/day (about 3-5 g Leucine)
● Nitrates: From food (e.g., beets and chard)- increases circulation
● Citrulline Malate: 6,000 – 8,000 mg/day- increases circulation
Bone Repair:
● Adequate Protein and Carbohydrates
● Calcium: Aim for 1200 mg mostly from food sources
● Vitamin D: Per blood work (optimal levels are 40–60 ng/mL)
More on muscle recovery HERE - my favorite recovery smoothie.
