Training Q&A Part 3
By
Eric Serrano and Scott H. Mendelson
Accelerate recovery and preserve muscle
I had a torn labrum repaired surgically recently, and I want to be
aggressive not only with the physical rehabilitation 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 my upper body for a while?
This is a great question. I see so many new patients who have botched their
rehabilitation 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, not
of a Joe Average. You must follow through on the “homework” exercises that the
physical therapist provides and keep in touch with the surgeon to monitor
progress.
You can do some upper body training during your recovery process. Research as
well as my personal experience support 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
because the position may stress your shoulder. Deadlifts are most likely out for
a while as well. Take this opportunity to work on weaknesses in the lower body,
core, and other parts while you lower the 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 and was able to
recovery fully in six weeks instead of three months, which is standard for this
type of injury. I loaded up on the
100% MR and
Muscle Synthesis because several
components in them accelerate the healing of injuries. The 100% MR contains BCAA
and glutamine. Glutamine is the most abundant amino acid in the body and is
required for replenishing the amino acid pool and regulating 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 rehabilitation 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 suggest taking at least six
Alpha Omega tablets daily because 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 rehabilitation 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.
Avoid overtraining
My son is playing high school football. In addition to five practices per
week, they’re weight training for an hour for three 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 overtraining?
I coach high school football, and I’m familiar with the demands placed on the
young men. In my opinion, the volume of workouts that 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 a variety of nuts, assuming he has no
allergies. Nuts are perfect in this capacity because they don’t 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.
Your son should take 100% MR and Muscle Synthesis 30 minutes before practice
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. A quickly digestible protein taken 30–45 minutes later is a
good idea as well. Dinner should consist of leaner protein sources, two
tablespoons of extra virgin olive oil and a large serving of rice, white
potatoes, or sweet potatoes. Another shake with some natural peanut butter 1–2
hours before bed would be a good idea to top off the tank before sleep.
Please send questions to
Scott@infinityfitness.com.
Infinity Fitness INC provides training, fitness, and nutritional
information for educational purposes. It is important that you consult with a
health professional to ensure that your dietary and health needs are met. It is
necessary for you to carefully monitor your progress and to make changes to your
nutritional and fitness program to enjoy success. Infinity Fitness does not
employ dieticians or health professionals and assumes no responsibility or
liability for your personal health and condition.
These statements have not been evaluated by the Food and Drug
Administration. Products are not intended to diagnose, treat, cure, or prevent
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Synthesis™, Muscle Synthesis Powder™, Alpha Omega M 3™, Amino Loading™, Fat
Reduce™, and Zero Tolerance Fat Loss Plan™, are Trademarks of Superior
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Article. Copyright © Infinity Fitness & Training Inc, Ohio USA 1999-2009. All
Rights Reserved.
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.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
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