3 Science-Backed Supplements That Help You Heal After Injury

Supplements are so popular in the fitness world that it is almost impossible to meet a single person who isn't taking something. This can be anything from a regular multivitamin to peptides, hormones, and whey protein powders. Personally, I'm in favor of some supplements, specifically if you are having a difficult time getting things through your diet or if you are looking to get an edge in training or competition. There is a lot of research supporting the use of some supplements, but be careful where you get your sources! For example, places like Google and ChatGPT can give false or misinformation based on where the sites are getting their sources - often citing non-research articles. Keep in mind, things like AI will answer in a positive or supportive way in reference to the question asked of it - meaning it will aim to answer the question or give information in support of what is being asked of it. For example: you can ask ChatGPT if you should use ice after spraining an ankle. It will go on to cite the R.I.C.E method. The R.I.C.E method is outdated and not supported by research - it is not best practice and should not be used. That being said, today I wanted to review with you three supplements that do have research behind them. These supplements could be beneficial when recovering from injury and help you bounce back faster and stronger.

CREATINE MONOHYDRATE

Creatine is a chemical compound that is naturally occurring in the body. It is the result of the breakdown of three amino acids in the kidneys and liver and stored in the muscle cells. Despite this, we can use creatine monohydrate as a supplement to help us heal from injury, promote more of an anabolic response, and even have improved cognitive function.

Creatine helps regenerate ATP (the energy source of our muscle cells). This allows us to have a little bit more energy in our training - especially during shorter bouts of effort. It can also help prevent muscle atrophy during periods of immobilization (like post-surgically or if you have to be non-weightbearing for a period of time). It does this by increasing muscle cell volume. Creatine helps draw water into the muscle cells. The cells sense shrinkage as a catabolic signal, so maintaining cell volume may help delay/prevent this and reduce atrophy. Also, by having more available ATP in the muscle cells it can maintain a more regular metabolic activity and prevent those catabolic signals from occurring.

Due to creatine allowing the body to have a better training effect, it can allow someone better recovery from an injury as well. Not only will it help prevent atrophy, but it can also help stimulate muscle growth. There is some evidence that creatine can enhance the mTOR signaling pathway and leucine's response in said pathway for anabolism. In layman's terms - creatine can help build muscle. It is also possible that creatine improves satellite cell activation, which are the cells responsible for repair and hypertrophy of our muscles.

Lastly, creatine has also been shown to be helpful with cognition. Just like our muscles, our brain cells need ATP to function well. The same effects that creatine has in the muscle cells with ATP regeneration, it also has in the brain! By having a more stable energy supply, we will reduce cognitive fatigue. There is a growing body of research on the benefits of creatine in helping those who have neurological conditions, function under high-stress, or have memory issues related to aging.

How much does one take? The general recommendation is 5mg per day. It will take some time for "creatine loading" to occur (about 2-3 weeks) before getting the response in the skeletal musculature. A key note - 95% of creatine is stored in the musculature and only 5% in other tissues (brain, testes, etc.). The blood brain barrier will not allow overflow of creatine into the brain, so don't expect to turn into Mega Mind. It isn't a super power, but it can be a very helpful supplement.

COLLAGEN + VITAMIN C

We have all heard of scurvy, right? If nothing else, the episode in Spongebob where the Flying Dutchman turns Spongebob, Patrick, and Squidward into fruits in a blender. As he finishes slicing a banana he says "Fruit prevents scurvy!" Well, there is a good bit of truth to this! Scurvy is caused by a Vitamin C deficiency. This leads to symptoms such as weakness, gum disease, and poor wound/skin healing. Vitamin C is key in creating strong and stable collagen in our bodies. Why is that important? Well collagen is found in our skin (including our gums), tendons, ligaments, organs, and blood vessels. Vitamin C and collagen help each other out like Batman and Robin.

Vitamin C is a key cofactor in two enzymes essential in producing strong collagen. Now, when we have an injury such as tendinitis or some type of ligament sprain, we need to promote healing of those collagen tissues. Supplementing Vitamin C and collagen together can help promote a stronger cellular structure during the healing process.

The largest body of research done in this area is mostly on animals, however there are some human studies that have shown benefits in the use of combining Vitamin C and collagen during strength training and rehabilitation to create stronger tendons.

So how much should you take? When should you take it? What do you do after taking it? Great questions. Based on a study from 2017, they had athletes taking 15g of hydrolyzed collagen or 15g gelatin with 50-100mg Vitamin C about one hour before exercise. This theoretically gives the body ample time to process it and make it more available in the bloodstream to use. Now you would go and do your PT or strength training routine. Results aren't immediate, remember that this is just a supplement to help support the body's already incredible healing capabilities. I would still follow the same timelines for tendon/ligament healing however in theory, and also backed by some research, this should promote stronger collagen production and stronger tendon/ligament structures.

OMEGA-3 FATTY ACIDS

Yes, we are talking about fish oil - scrumptious. Omega-3 fatty acids are found naturally in fatty fish like salmon, mackerel, and sardines and in fatty plant sources like chia seeds and walnuts. Though these are naturally occurring, we don't always eat enough of these sources and therefore supplementation might be necessary. So why are Omega-3's important in rehab?

Omega-3 fatty acids are known as EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid), through a series of chemical reactions, will help decrease pro-inflammatory chemical responses and increase anti-inflammatory chemical responses. EPA and DHA are converted in specialized pro-resolving mediators (SPMs) that will help decrease the inflammatory response to the injured area. By doing this, the body can now have a better healing response to the injured area. This can be especially helpful in cases of chronic pain - like long-standing tendinopathy or arthritis.

There have also been studies showing Omega 3's suppress cartilage degrading enzymes and inhibit signaling of a major cartilage inflammation pathway. This may help protect joints in the presence of arthritis or even help promote healing of the cartilaginous joint tissues.

Omega-3's may also have a small effect on muscle soreness and range of motion after exercise. Though results are mixed and the research is moderate in this area at best, it might be another positive side effect to using Omega-3's for supplementation.

Common dose can range from 500mg (0.5g) to 3g based on the person and the need. It is always recommended that you consult your physician before starting/taking any supplements to help you get the appropriate dose.

Creatine, the combination of Vitamin C and collagen, and Omega-3 fatty acids are all supplements that can be helpful in our rehab and training. All three are safe to use and have been found to have positive results in the research. If you have questions or concerns, consult your PCP. They are there to help you be your best self!

As always, reach out with any questions or comments regarding this blog post or any needs you might have with your own injury, training, or rehab. If you don't know how, click here to schedule a FREE discovery call!

Stay strong!