Avoiding muscle loss and fat gain while injured?

[k0bun]

What's the best method to avoid losing muscle and/or gaining fat when you're injured? I'll probably be out of commision as far as weight training for a couple of weeks. I should be able to do some light cardio but no resistance training. What's an optimal diet for this type of situation? Should I drop calories slightly but keep a high protein, low carb split? I'd appreciate any advice.

thanks

[imccarthy]

You won't lose muscle in two weeks... keep your diet in check and you won't gain fat either.

[k0bun]

Originally Posted by imccarthy

You won't lose muscle in two weeks... keep your diet in check and you won't gain fat either.

I hope not. I'm one of those people who, if I take more than 2-3 days off I feel like a weak out of shape slob.

[TheSovereign]

i agree w/ the above... keep your diet in check and you should be ok for a couple weeks off. but if your out a month or so ... than i would start off w/ the cardio, and then add resistance training as you are capable of ... you aren't really looking to make massive gains, just maintain your strength. so do as much as you body will allow you, being EXTRA CAREFUL not to overtrain or reinjure yourself.

[k0bun]

Ok it looks like it might be more than a couple of weeks. Doctor said I have a broken elbow. So needless to say there wont be any upperbody resistance exercises. I may start some light leg work in a week once my knee feels better. So in the meantime I'm going to have to make sure my diet is in check. I'll still be doing some light cardio and whatever leg work I can handle. Once I see the orthopedist I can get a better idea of the time frame. Any specific recommedations as far as my diet is concerned?

Thanks

[RU4A69]

I'd eat keto.

You've got a 2-3 month window where no SIGNIFICANT muscle loss occurs. Unless you've got a cast or something on, then you're kinda screw (underuse atrophy).

[imccarthy]

Originally Posted by RU4A69

I'd eat keto.

You've got a 2-3 month window where no SIGNIFICANT muscle loss occurs. Unless you've got a cast or something on, then you're kinda screw (underuse atrophy).

I would go away... muscle loss on keto sucks ass and is a serious problem. Carbs are inherently protein sparing and are vital for muscle retention in general.

[k0bun]

I don't plan on ever trying keto. It just doesn't lend well to the types of food I eat and the activities I perfrom. My diet usually consists of high carb, moderate protein, low-moderate fat. I am not in a cast. I have a sling which I'm supposed to wear so I can still use the arm somewhat. The doctor does not want it completely imobilized.

[B1CEPS]

Definately start taking creatine, remember reading a study where subjects lost alot less mucsle then subjects who werent taking it during a period of inactivity. 2g a day should be enough.