Injured sporty veggie

butlerjustine

Hi

I am a sporty vegetarian and have had a niggling injury that recently got worse and stopped me running.

I have been told by many non-veggies that I can't recover properly because I am veggie.

I have a varied healthy diet (no processed food etc). I have recently started taking a multi vitamin supplement (but don't like doing this), take vitamin C when I eat food rich in iron and have flaxseed with my porridge in the morning in the hopes this helps me get everything I need to stay active.

Any help would be greatly appreciated!!!

Sad injured veggie

Slaphead07

butlerjustine wrote: »

I have been told by many non-veggies that I can't recover properly because I am veggie.

How does that make any sense? Is your injury diet related?:rolleyes:

stimpson

Veggie diet is low in creatine which helps build muscle mass. You can get creatine supplements but I don't know if they're veggie friendly.

entropi

Whoever told you that is feeding you a pack of lies, or have been grossly misinformed.

The best way you can recover, (certainly helped by maintaining your healthy diet) is to get a good assessment by a recommended physio, sports rehabilitator or sports therapist, and follow their advice regarding your treatment. This would include your diet, but most importantly doing the exercises to do, and only using levels of effort you are allowed to use.

The most important substances for muscle recovery are in proteins, the amino acids themselves, the basic form of protein. If you know you are getting enough of this for your body weight and exercise levels, along with required calories, then that's ok. If it is ligament or tendon damage instead, vitamins, minerals and those amino acids from proteins will help recovery.


stimpson: creatine is a naturally occuring substance, and normally only a certain amount is kept in the muscle fibres at any one time. A creatine phosphate supplement only brings that total amount back to full, at a quicker rate. can bring levels to a slightly elevated rate, but creatine is only there as an energy source, not specifically a nutritional source for recovery.

Edited to change some info I should have put in.

Slaphead07

Plenty of veggie body builders out there. There are creatine products for vegans/vegetarians.

stimpson

Master of Nothing wrote: »

stimpson: creatine is a naturally occuring substance, and normally only a certain amount is kept in the muscle fibres at any one time. A creatine phosphate supplement only brings that total amount back to full, at a quicker rate. can bring levels to a slightly elevated rate, but creatine is only there as an energy source, not specifically a nutritional source for recovery.

I remember reading about a study with vegetarian runners where half the group took a supplement and the other half were the control group. The group taking creatine showed significant increase in muscle mass over the control.

The wiki page seems to back this up.

In humans and animals, approximately half of stored creatine originates from food (mainly from meat). A study, involving 18 vegetarians and 24 non-vegetarians, on the effect of creatine in vegetarians showed that total creatine was significantly lower than in non-vegetarians. Since vegetables do not represent the primary source of creatine, vegetarians can be expected to show lower levels of directly derived muscle creatine. However, the subjects happened to show the same levels after using supplements

Apparently 5-20g a day is perfectly safe and as Slaphead says, there are veggie friendly supplements available.

entropi

stimpson wrote: »

I remember reading about a study with vegetarian runners where half the group took a supplement and the other half were the control group. The group taking creatine showed significant increase in muscle mass over the control.

The wiki page seems to back this up.



Apparently 5-20g a day is perfectly safe and as Slaphead says, there are veggie friendly supplements available.

I'm not denying that statement, since creatine is most certainly used as a factor in hypertrophy and strength, here's a study saying as much.

But there's no point in us talking about creatine supplementation, when the OP is asking about recovery. They wont be doing much on that injured leg until allowed to by whoever has assessed them, maybe once its safe to (safe to, as in the injury has been rehabilitated and exercise is ok) and if they feel like it, can exercise while using supplements to increase muscle strength that has been lost through lack of exercise.


In short, to the OP: your diet will play a factor in your recovery, certainly. It is probably a better diet than many of the nay-sayers who doubt your recovery time. Get it checked out, then follow the assigned treatment plan and keep eating as you are. Swift recovery to you

butlerjustine

Thanks for all the help. I have ITB syndrome which I believe has been caused by weak glutes on one side. I have seen 3 physios now, a gym instructor and physical therapist who say it will go away after proper rest typically 4-6 weeks. It has been 9 months now.

I asked the question about being vegetarian as I know others with the same injury who recovered quicker and the only big difference I could see was diet.

I agree with everyone, if its not my diet then I need to do my own strengthening exercises.