When recovering from injury the main goal nutritionally is to avoid malnutrition and limit muscle atrophy in and around the injured area. During injury we usually become relatively inactive, consequently growth stimuli (resistance and hormonal responses) are reduced. Another consequence of injury is inflammation, hence one of the first lines of defence is to inhibit/limit inflammation i.e. heat and swelling in the affected area.
So in order to reduce inflammation and minimise muscle breakdown, the 2 supplements you can’t do without are:
1.) Leucine (or a BCAA supplement) – This invaluable Branched Chain Amino Acid (BCAA) is critical to staving off catabolism (muscle breakdown) when injured, as well as promoting muscle protein synthesis. It may be beneficial to consume a BCAA in order to get optimal amounts of Leucine, Isoleucine and Valine.
2.) Omega- 3 Fatty acid – Fatty acids can be either inflammatory or anti-inflammatory, this is desirable for maintaining general homeostasis (constant harmonious internal and external environment). However during injury, the daily inflammatory responses our bodies go through are not desirable, consequently you should increase your ratio of omega-3 to omega-6 fatty acids to limit muscle and joint inflammation.