• seamus feeney

CrossFit Athlete PD Savage - Training while injured (ep 5)

Updated: May 18


PD Savage


PD Savage has been a high performer in Crossfit in Northern Ireland, UK and Europe. Currently training at CrossFit 8020 in Portadown.


He's big aspirations to make it to the Crossfit Games and I've no doubt if he was to stay injury free then he could prove himself on the big stage with the best.


PD has had setbacks, with three injuries one on his knee, his shoulder and one on his elbow.


Many other people would be discouraged to continue but not PD Savage, with an innate drive and motivation to give everything he has on the gym floor and not let anything phase him.


On the Podcast we touched on three things you would need to keep you on track when recovering from an injury or surgery.




1. A Goal

that will pull you toward the end result. This could be for your children, your spouse. Other people are a great motivation. Internalising your motivation can make it a very powerful.


2. Support

from friends family or even gym buddys. Surround yourself with people who will say you can and won't accept your reasons for it being hard. Thats just a given, but through hard times comes growth. You become a stronger, better more resilient person from going through the pain.

Support of the physios, doctors are massive, with knowledge and experience can be give your the tedious rehab to aid your recover, but its up to you to do the hard work.


3. A Plan

Reverse engineer.. Whats the end goal and then work backwards.

A structured program for training your meals and appointments with doctors and physios

even plan the a days rest.

How many meals, appointments and training sessions is that? break everything down to make it bitesize and not make it feel like a daunting task






Nutrition to help support the recovery process


Protein

The intake of protein is essential for a speedy recovery and return to training. The target of protein you should strive for is about 1g per pound of bodyweight


Amino acids have seen powerful effects on injury healing. Now some may debate that the fact that you would be getting enough in the diet there is no need to supplement with Amino Acids. I'm not going to debate that, I'd be using a supplement as a type of insurance policy.


Athletes may want to consider the following formula

14g Arginine

3g HMB

14g Glutamine

and divide these into two servings or doses throughout the day.



Fat


Avocado, olive oil and some examples of fatty foods. Eating Fatty fish regularly, up to 3 times per week should give you enough of the EPA and DHA. There are many benefits for taking omega 3 fatty acid, Lower diabetes, healthier blood vessels..etc

Again adding a supplement of omega 3 fish oil to the diet could be seen as another insurance policy.


examples of these salmon oil, sardine oil, krill oil where you can supplement anywhere from 3-9grams per day.

Also be aware that too much of the anti inflammatory fatty can have a negative effect on recovery so consult a doctor to help you.



Carbohydrates


No measurement or specific recommendations have been given for carbs, however keeping the intake to a point where insulin levels are stable. so eating a good variation in fruit and veg, dark and light coloured.

Dark coloured (for example blueberry, raw cocoa) tend to have flavonoids that offer health benefits and promoting anti-inflammatory effects and are antioxidants.



Vitamins And minerals


Vitamin A - good for the early stages of inflammation so could be used in 1-2 weeks post injury and its important to note that supplementation should be brief as it can build up in the body and become toxic


Vitamin C having 1-2g per day. enhances activity of the white blood cells that are involved in fighting bacterial infection.

it is a powerful antioxidant, and helps assist in formation of bonds between between strands of collagen.


Cooper - helps in formation of red blood cells


Zinc - is required for over 300 enzymes in the body and plays a role in DNA synthesis, cell division and protein synthesis

15-30mg per day


Vitamin E may slow recovery down


Herbs


Turmeric & garlic both have anti inflammatory properties however turmeric seems to presents an anti-viral and anti-bacterial affect on wounds also.


Bromelain

its an enzyme derived from pineapple, it is known for digestive properties but also works well as an anti-inflammatory


Now remember using these supplements is to stop inflammation from getting out of control not stop it from happening as I mention in the podcast the first phase of an injury is the inflammation and it is required to release the healing chemicals.
Also take a look at the link below where Precision nutrition have also made a simple infographic for you to follow

https://www.precisionnutrition.com/nutrition-for-injury-recovery-infographic


Calculating Energy needs

Example taken from Precision Nutrition, certification manual, pg225, table 9.1

Sedentary, Energy needs 1933Kcals P/day Based on 1.2 activity factor or lightly active


Training/Competing daily, Energy needs 2739Kcals P/day Based on 1.7 activity factor


Injured /recovering, Energy needs 2319Kcals P/day Based on 1.2 activity factor Plus 20% increase metabolism due to injury




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