DIET DOCTOR #10 - Printer Friendly - Muscle & Fitness Hers

DIET DOCTOR #10

should you take supplements while not training?

Q: I normally train five days a week and follow a high protein diet (about 200 grams of protein per day for my 140 pound body). I use whey protein to get that much protein each day and also supplement with creatine, arginine, BCAAs and glutamine. In one week I am going to have shoulder surgery for a chronic problem that I developed from playing competitive tennis back in college. I won't be able to train during my recovery. Is it worthless for me to keep taking these supplements and eating high protein if I'm not training?

A: Taking supplements while taking time away from the gym may seem like wasted money, but during a layoff is the time when supplements are especially crucial. Taking the right supplements can help to prevent a good portion of the muscle strength and muscle mass loss that normally comes with a long layoff. So definitely continue following your current supplement regimen. Whey protein is important, as clinical studies show that those following a high protein diet while being bedridden lose less muscle than those following a typical lower-protein diet. Go with about 20 grams of whey protein between meals. The branched-chain amino acids (BCAAs) will also help on this end, as leucine has been shown to kick start protein synthesis, which is how muscles essentially get bigger. Add about 5-10 grams to your whey protein shakes. Creatine has also been shown in clinical research to help prevent the loss of muscle mass and strength that usually accompanies a layoff. Go with about 5 grams added to one of your whey protein shakes each day. I also suggest that to preserve your lean muscle and strength you add fish oil to your supplement plan. Fish oil, which is rich in essential omega-3 fatty acids, not only provide a whole slew of health benefits, aid fast loss and enhance joint recovery, but they also may help you spare muscle during a lengthy layoff, according to research studies. Go with about 2 grams of fish oil two to three times per day with meals. Be sure to ask your doctor about taking fish oil immediately before and after surgery. Although recent evidence suggests that there is no real connection between fish oil and increased bleeding, some doctors still recommend you watch your intake of fish oil supplements around the time of surgery. Since you're recovering from surgery, taking certain supplements during your layoff is even more critical, as they can enhance your healing. In fact, research has shown that subjects recovering from shoulder surgery and supplementing with arginine, glutamine and HMB recovered quicker than those taking a placebo. Since you're already taking arginine and glutamine, stick with that. Make sure you're getting about 3-5 grams of arginine without food, first thing upon waking mid-day and before bed. For glutamine, take about 5 grams with your whey protein shakes. But also consider adding HMB (β-hydroxy-β-methylbutyrate) while you're recovering. In addition to aiding recovery, this metabolite of the amino acid, leucine has also been shown in the lab to protect muscle from being broken down. This means it can help prevent muscle loss during your layoff. Go with about 1-3 grams taken 3 times per day without food when you take your arginine. I hope the surgery goes well and you have a speedy recovery.

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