Nutritional Support for Muscle Strain

Muscle Strain Recovery: Nutritional & Supplement Support Guide Muscle strains—especially grade 1 and 2—are common injuries.

Nutritional support can significantly influence the speed and quality of recovery by reducing inflammation, supporting tissue repair, and enhancing overall healing.

Key Nutritional Recommendations:

  • Protein: Aim for 1.6–2.2g/kg/day to support muscle protein synthesis.
  • Collagen + Vitamin C: 15g hydrolyzed collagen with 50–100mg Vitamin C 30–60 minutes before loading exercise
  • Omega-3s (EPA/DHA): 2–3g daily to reduce inflammation and support tissue healing.
  • Magnesium: 300–400mg daily (glycinate or malate) to support muscle relaxation and repair.
  • Vitamin D3: 2000–4000 IU daily if deficient, supports immune and muscle function.
  • Zinc: 15–30mg daily short-term, supports tissue healing.
  • Creatine Monohydrate: 3–5g/day, shown to enhance muscle regeneration.
  • BCAAs or EAAs: Especially if protein intake is low or meals are spaced far apart.
  • Antioxidants: Berries, turmeric (curcumin), green tea extract for inflammation modulation.
  • Hydration: Ensure proper water and electrolyte intake (sodium, potassium).

Proteolytic Enzymes (Optional Support):

  • Bromelain or Serrapeptase: May support inflammation resolution and fibrin breakdown.
  • Timing: Best taken on an empty stomach, per product instructions.

Dietary Notes:

  • Avoid excessive alcohol and processed sugar as they can delay healing.
  • Emphasize whole foods, lean protein, colorful fruits/vegetables, and healthy fats.

 

We use pharmaceutical grade supplements from FullScript.

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