How to Hold On To Muscle While Recovering From Injury

June 8, 2019

 


No one ever wants to get injured but unfortunately life happens and sometimes we end up in a position that is not ideal. In this blog I will give you two tips that will help you hold on to as much of your hard earned gains as possible while recovering from a nasty long term injury.
 

Unfortunately When we become injured we become unable to Create the physical stimulus in the gym that allows our bodies to build new muscle or hold on to our existing muscles. When this happens we will have to rely solely on our diets to help us maintain what we have spent months earning in the gym.

We are all different and our bodies are very unique. As individuals our bodies burn a certain amount of calories throughout the the day in order to maintain everyday functions that keep as alive such as Brain activity, heart beating, organ function, breathing, food digestion, cellular function etc, this is known as ‘total daily energy expenditure ( TDEE). When we are fit and healthy and have no injuries our bodies not only burns our unique TDEE but will tend to burn hundreds more calories on top of that through out activities in the gym this is what helps us to either maintain our body weight, build or maintain muscle mass. As we are exercising regularly we are in return able to eat abit more calories and not have to worry about gaining  extra bodyfat. When injury happens it often causes as to slow down and do less, this then causes as to lower our daily caloric intake as we are now less active due to injury. 

 

When we cut down or purposely do not consume enough external calories from the food that we eat as a direct result our energy balance becomes negative and our bodies will then go into a caloric deficit meaning we will no longer be able to build new muscle or even maintain the muscle we already have. When in the process of getting stronger and building new muscle, diet and nutrition is very important. Science has proven that what we eat goes a long way in helping us recover from our gruelling workouts in the gym. This is also true when it comes to maintaining muscle when we are injured and unable to train.


For us to understand this a bit easier lets quickly look at how we build muscle. Building new muscle tissue is a long term process that can be broken down into two parts ‘working out in the gym and recovering through rest and good nutrition. The time we spend in the gym will be point less if we were to then leave the gym and have bad non-nutritional foods

Tip 1: Eat A well Balanced High Protein Diet

 

When we are injured this is even more important so we must make sure that we eat a diet that is very high in protein to prevent our bodies from breaking down our hard earned muscle tissue to use as energy. Also we need to make sure that our carbs and fats sources are clean so that we can stay fuller for longer while eating less.


Tip 2: Exercise Other muscle Groups

When we are injured it is so common and easy for us to find a million and one reasons as to why we should not train as often as we used to before we became injured and in some cases we find excuses to completely stop going to the gym all to together.

If we are injured and want to hold onto our muscle mass and current fitness levels we need to refrain from doing this and instead try and exercise other muscle groups which are not affected by injury as much as we can. This will help us maintain overall muscle mass, current fitness level or simply help us to continue to lose weight depending on our individual fitness goals.

 

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