Using nutrition to help you recover faster
Recovering from injury can be a very challenging time both physically and psychologically. I have been fortunate enough as a nutritionist to help a number of people including myself increase their rate of recovery through nutrition and lifestyle modifications.
My clients include well over 50 of the UKโs top stunt men and women and I have also worked with a number of athletes including British sprinters and competitive motocross athletes. I have numerous referral links with osteopaths and physiotherapists that welcome my input when helping clients achieve faster recovery rates from their injury.
How can nutrition help to speed up injury recovery?
When I fractured my leg and ruptured a couple of ligaments in my knee back in 2014, I was shocked at the complete lack of nutritional guidance people are given to support their recovery.
As I laid in hospital after my operation making friends with the rest of the patients on the ward who had also been in for their knee operations that day, we began discussing our recovery strategies. I mentioned what I did and discussed with them my thoughts on nutrition and its ability to support injury recovery. For many if not all of them I know this is the only nutritional advice they would have got throughout their whole recovery.
It is very interesting that both doctors and physical therapists tend to have very little regard for the role nutrition can play in the recovery of injuries and the rehabilitation process.
Interestingly the injury recovery process on a physiological level is an orderly one and one in which we can influence with nutrition and lifestyle management. Below I am going to take you through different phases of injury and how nutrition may help.
STAGE 1 โ INFLAMMATION PHASE
This is the first stage of healing lasting up to about 5 days. Nutrition at this point plays a limited role, as you want the body to run through its own natural inflammatory response. Trying to use specific nutritional compounds at this point to calm inflammation can actually have a negative effect on the injury outcome, thus a general focus on health nutrition habits is all that is required.
Once the injury occurs blood-clotting forms, inflammation begins, clean-up cells are sent to the wounded area and the process of repair is initiated.
STAGE 2 โ THE PROLIFERATION PHASE
From about day 4-5 this phase lasts for around a few weeks or more. Once the initial inflammation subsides and new blood flow is reestablished the body is now able to feed oxygen and nutrients to help the rebuilding process.
Nutrition can play a role in supporting blood flow, nutrients required to support normal and faster regeneration of tissue and can also be used to help control chronic levels of inflammation and continue the process of removing unwanted debris around the site of injury.
STAGE 3 โ REMODELING PHASE OF INJURY
This phase can go from a few weeks lasting up to a couple of years or more. Many tissues have quite poor blood supply thus an injury can take some time to heal and fully recover. Optimising your nutrition means you can supply the body with the correct nutrients that are going to support recovery and also utilise nutrients and compounds that can enhance the recovery process.
Different tissues may require slightly different nutrient demands, thus targeted nutrition may help support specific injury rehabilitation.
"I appreciate everything Steve did for me, heโs honestly the most knowledgeable person Iโve ever know about the body, health and nutrition. Heโs well known in the film industry for helping Stunt Performers and Actors with their body composition for specific roles, but he also plays a tremendous role in the support for sports people and necessary quick recoveries from injuries."
What are the main nutrition considerations during Injury Recovery?
TOTAL ENERGY DEMANDS
When we are injured this increases our energy requirements and a big mistake many people make during their recovery phase is they eat inadequate amounts of calories.
This can cause the body to tap into its reserves or lower metabolic functions which can slow down the recovery process. It is crucial not only to get the total calorie intake optimised but to also optimise the levels of proteins, fats and carbohydrates to suit the recovery and goals of that individual.
INADEQUATE MICRONUTRIENT INTAKE
Many people these days have micronutrient insufficiencies. Inadequate levels of any one single nutrient can have a significant effect on the regeneration of new tissue, affecting the rate of recovery. Also during the recovery phase there will be a higher demand for micronutrients, further increasing the demand on the stored nutrients or what we get from our food.
SPECIALIST NUTRIENT AND HERB SUPPORT
Unbeknown to many there are numerous natural food and herb based compounds that can support the recovery process. Many have been scientifically tested to look at how they affect specific types of injury, yet most practitioners are completely unaware of the compounds available that can support the healing process.
Can lifestyle impact on injury recovery?
Many people underestimate the role their lifestyle can have on recovery. Adequate rest and relaxation is crucial to the injury recovery rate. Working on removing or reframing stressors and optimising sleep is crucial for injury recovery.
Some people remain in a fight of flight stress response state even during their recovery, this state can enhance hormones in the body that promote tissue catabolism (break down), especially if combined with a diet that is not supporting their recovery requirements.
Relevant nutrition and health tests
There are tests available now to help look for insufficiencies in particular nutrients that may slow down the recovery process. For some individuals this may be something that we look to take advantage of to individualise their protocol even further.
These tests may include certain blood nutrient tests and specialist testing that assesses urine metabolites that indicate hormone health and cellular metabolic health as well. This is something that may be discussed, especially in those individuals looking to really speed up the recovery process as much as possible.
"I needed to get back to work and that would only happen after some serious bone growthโฆ Enter Steve Grant who advised me on the best food choices for inflammation and healing and top quality supplement choices to speed up recovery."
How I can help you to recover quicker from an injury more quicklyโฆ
My process is simple; as with all clients it starts with an initial health screen, review of health history, medical history and review of your nutrition and lifestyle habits. We will also discuss your injury and any specific goals and targets you have in mind for your recovery process.
At that point we then work together to put together an individualised plan of action to support your health goals. We then look at scheduling follow up sessions throughout the recovery process to tweak and optimise your program.
Learn More About What Our Clients Have to Say
Charlotte
It is difficult for me to articulate the impact Steve Grant has had on my life. He has single-handedly transformed my relationship with food and altered my opinion, and truly the reality, of what my body is capable of. Steve has this beautiful nature of explaining the science behind his...
Charlotte
It is difficult for me to articulate the impact Steve Grant has had on my life. He has single-handedly transformed my relationship with food and altered my opinion, and truly the reality, of what my body is capable of. Steve has this beautiful nature of explaining the science behind his methodology while staying both personable and positive.
As a stunt performer and actress, body and mind are key components to success- Steve makes nutrition plans that aid both, ensuring strength and mental sharpness. Working with Steve was the best decision Iโve ever made and I cannot imagine my life, or career, without his everlasting guidance. I am eternally grateful.
Priya
After a long frustrating journey of visiting many different doctors and specialists, I canโt thank Steve enough for detecting my triggers and treating my complex allergies. The nutritional and supplement protocol that Steve gave me was incredibly detailed and easy to follow and is something I plan to keep as...
Priya
After a long frustrating journey of visiting many different doctors and specialists, I canโt thank Steve enough for detecting my triggers and treating my complex allergies. The nutritional and supplement protocol that Steve gave me was incredibly detailed and easy to follow and is something I plan to keep as part of my daily routine going forward even though I have been symptom free for a few months now.
Truly grateful for my amazing results which could only have been achieved with all your support, great insight and holistic approach, thank you Steve!
Tony
Steve has completely transformed my understanding of and relationship with my own well-being. Before meeting him, I felt I was drifting into a life of managing ill health that would never improve.
I was weaker and less able to partake in sport, outdoor pursuits and didnโt think it would improve and...
Tony
Steve has completely transformed my understanding of and relationship with my own well-being. Before meeting him, I felt I was drifting into a life of managing ill health that would never improve.
I was weaker and less able to partake in sport, outdoor pursuits and didnโt think it would improve and my cardiovascular health was at risk.
Steveโs holistic approach has given me better focus, energy and optimism. Iโve gained in strength and state of mind and I have managed to reverse all my cardiovascular risk factors. Itโs been absolutely brilliant for me.
Natashja
Steveโs help has been invaluable to me, I have been diagnosed with Rheumatoid Arthritis and it has not been easy, I can honestly say the he is only one of few people who listens to what I am going through and he has helped me a lot with my nutrition...
Natashja
Steveโs help has been invaluable to me, I have been diagnosed with Rheumatoid Arthritis and it has not been easy, I can honestly say the he is only one of few people who listens to what I am going through and he has helped me a lot with my nutrition and lifestyle. I now understand what is going on with my gut and we have been able to better manage underlying triggers, helping me to improve my symptoms substantially.
I am still on the road of recovery but I know with Steve he will help me to get through this.โฏAnd thank you to Fay as well for always being so organised and efficient.โฏYou guys make a great team.
Kathleen
Steve โ Iโm really happy with the progress Iโve made since seeing Steve. I donโt have bloating anymore, my skin has cleared up, my energy levels are a lot higher and Iโm not snacking anymore. Heโs taught me how to balance meals so Iโm getting the most benefit from my...
Kathleen
Steve โ Iโm really happy with the progress Iโve made since seeing Steve. I donโt have bloating anymore, my skin has cleared up, my energy levels are a lot higher and Iโm not snacking anymore. Heโs taught me how to balance meals so Iโm getting the most benefit from my meals. Everything has been explained clearly, taken at my pace and the reports you get after each consultation are so helpful. Iโve really felt like no problem is too big/small and I couldnโt be happier. I wish Iโd contacted you sooner!
Fay โ Thank you for your quick responses to all my initial queries. It makes a big difference who you first speak to and youโve always had a nice and friendly manner. Thank you for always reminding me of appointments because itโs so easy to forget! I know if I ever had a query, youโd help me straight away.
Riz Ahmed
Steve grant is amazing. His holistic approach, range and depth of knowledge, attention to detail, and clarity and simplicity of methods make him a brilliantly effective guide in any health and physical transformation.
Michelle Barrett
Steve Grant’s knowledge of functional medicine is outstanding. I know many people who have approached Steve with a variety of health issues. Every time he uses data from different tests which he reviews carefully and then applies his immense knowledge alongside a whole body holistic approach. He combines all the...
Michelle Barrett
Steve Grant’s knowledge of functional medicine is outstanding. I know many people who have approached Steve with a variety of health issues. Every time he uses data from different tests which he reviews carefully and then applies his immense knowledge alongside a whole body holistic approach. He combines all the information to suggest corrections such as vitamin deficiencies, gut microbiome imbalances etc, all of which enable the body to function at its best. Some of the outcomes have been outstanding resulting in reduced hospital admissions and we are incredibly grateful. His considered approach, depth of knowledge, attention to detail, along with clarity & kindness make him a brilliantly effective guide.
Puja
Choosing Steve as my health practitioner was an easy choice.
From the beginning, I immediately felt comfortable with him as he listened attentively to my health issues. Steve’s approach to health is very pragmatic, and he really delves into the root cause of the issues. The feedback reports I’m sent after...
Puja
Choosing Steve as my health practitioner was an easy choice.
From the beginning, I immediately felt comfortable with him as he listened attentively to my health issues. Steve’s approach to health is very pragmatic, and he really delves into the root cause of the issues. The feedback reports I’m sent after a session have always been thorough with clear, manageable action points. Not only does Steve have a great deal of knowledge about nutrition, but also about other aspects of health – mental and physical well-being.ย Steve has given me incredible support throughout my health journey and continues to. Anytime I have a question about anything related to my health, I know that I can turn to Steve for guidance. He has challenged me in certain areas of my health, which I have resisted for so long. Slowly that resistance is shifting – thanks to Steve’s constant encouragement and advice.
Steve and Fay provide outstanding service. They always respond promptly to emails and the communication is excellent. I’d definitely recommend Steve as a health practitioner. He is a very friendly and compassionate person.
Heida Reed
I bounced around from doctor to doctor until I was recommended by a personal trainer to see Steven.
He was the first one to really help me rebalance my gut naturally and work on having a healthier relationship with food.
Iโll be forever grateful for his expertise.
Mattie D
Steve has totally changed my view on what I thought I was supposed to be doing around my nutrition for athletic performance. As a result, I feel better on my bike and avoided hormonal and longer-term health issues.
By addressing underlying issues with my nutrition and lifestyle after looking at appropriate...
Mattie D
Steve has totally changed my view on what I thought I was supposed to be doing around my nutrition for athletic performance. As a result, I feel better on my bike and avoided hormonal and longer-term health issues.
By addressing underlying issues with my nutrition and lifestyle after looking at appropriate lab tests, Heโs set out a clear plan with me in line with my goals and has always been on hand to answer my questions and adapt things as necessary. Iโd recommend Steve to anybody very quickly.
Jonah Hauer-King
I was required to undergo an emaciation process for a role. Steven Grant expertly facilitated this with incredible results, achieving it not only quickly but safely. It had the potential to be both physically and psychologically challenging, and Steven offered attentive support and advice throughout. Not only did we achieve...
Jonah Hauer-King
I was required to undergo an emaciation process for a role. Steven Grant expertly facilitated this with incredible results, achieving it not only quickly but safely. It had the potential to be both physically and psychologically challenging, and Steven offered attentive support and advice throughout. Not only did we achieve our goals, but we worked together to come out of this extreme period and go back to a healthy, sustainable weight. He provided great duty of care above and beyond what was required. I would highly recommend Steven to anyone, and look forward to working with him again.
Sarah
After suffering from digestive problems since being in my young teens, I finally came across Steve Grant and his team.
Iโve seen many health professionals who would not listen to how my problem was effecting my life. After feeling I should probably close my business as I just couldnโt cope, Steve...
Sarah
After suffering from digestive problems since being in my young teens, I finally came across Steve Grant and his team.
Iโve seen many health professionals who would not listen to how my problem was effecting my life. After feeling I should probably close my business as I just couldnโt cope, Steve gave me hope and optimism in gaining control!
I now live a life with no pain, and have the tools to control my problems, although I very rarely have any issues anymore, if I do I can pin point why, and deal with it! I certainly believe in a holistic approach compared to medical, as this has got to the root of the problem.
Thank you Steve, Fay, and Jenny!
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