The obvious is to follow doctor's orders and do PT, but what about diet?
High protein intake, no alcohol, limited sugar.
Probably things like consume dairy products. Take vitamins and minerals. Maybe supplement with things like ginger and piperine for increased nutrient uptake.
Any thing else?
Calcium competes with zinc. I have read that 1500mg of calcium is a good amount for bone healing, while 1000mg is the RDA here in America for men.
im not arguing, i appreciate the info. i posted this to learn more about proper nutrition for when i get LL surgery. thank you for your help. please, if you have any more info or tips, they would be appreciated.
so far, my general vitamin+ mineral intake is:
1500mg calcium from various sources, usually 600mg supplemental, rest from food.
zinc 13mg from supplements and some from food sources like nuts and hemp protein
magnesium 400-600mg, food and magnesium ascorbate
vitamin D - 5000iu a day
vitamin C - 1 gram a day from supplements, i dont monitor food intake of C.
I get other minerals like boron, silica and manganese from foods like raisins and green beans, but I have been thinking about adding more supplements. My protein intake is roughly 100grams a day. I weight 200lbs at 5'8-5'9. I should probably eat more protein but it is hard.
Quote from: zaozari on February 11, 2022, 06:31:04 PMI haven't established yet a more "disciplined" or organized plan on this for when I do LL and of course it should be adjusted with our doctors, although some don't provide any special support on this. When I do that I will share it here just as a contribution, it won't be any scientific universal prescription! And it would always need some individual adaptation.
However, don't worry too much about it. You don't need for example to monitor your food intake of vitamin C (plus this would be an additional source of stress). Zinc is crucial for normal physiology but not to care specifically for bone. Boron is a "good idea" for bone, sometimes forgotten.
The main thing is really to assure the more varied diet as possible with three "nuances" as I learned:
1) a bit more of general quantity of food and caloric intake (if you are losing apetite or weight specially, but avoiding getting fat even before surgery).
2) adding a bit more of protein (meat, eggs, dairy products, fish, vegan protein as in beans). Maybe supplements of aminoacids also (?).
3) taking some supplements without exaggeration. All nutrients tend to be best absorbed in their natural food sources. Some exceptions occur for example in a meal with too much "greens" who have phytates and fiber which may "retain" some nutrients across its way in the intestine. On the other hand, due to those phenomena of absorption competition and other issues, probably the multivitamin pills are not the best solution. For each of the more important nutrients for bone we should carefully seek information about. For example, it's now well established that good sources or pills of iron are best to take together with vitamin C (in food particularly). Calcium is indicated by some in the literature to be taken at bed time without much food together. A varied diet also assures good intake of vitamin D (dairy products again for example) which is crucial for successful calcium absorption in the intestine. Vitamin D is not water soluble, which means it should be ingested from some fatty foods like normal milk or butter without fat excess. A supplement of vitamin D in adequately coated pills may help on that.
Thank you for the info. I recently learned that foods liek spinach actually are not that great a source of calcium. All this time I thought I was doing good by eating huge mouthfuls of spinach through-out the day 🤣. I think my shorter stature is due to bad nutrition as a youth. Always underweight and underfed. I am 200lbs now which is overweight but I have put on a lot of muscle. At one time, i was 130lbs, about a few years ago. Stress and anxiety basically destroyed my desire to eat. I am now trying hard to get my nutrition right but it is still a challenge. I find whey protein to be a good way to get protein in when not hungry.
If I may pick your brain a bit, what do you think about GH peptides and things like GABA and Alpha-GPC to boost GH before and after surgery. Would they help with recovery and bone strength you think? A lot of guys at the gym I go to take peptides and supplements like SNS Growth Factor XT.
Quote from: ilovescience on February 13, 2022, 02:27:40 AMFizzy drinks, like coke and anything that has bubbles?
You have complete the surgery and recovery right? Anything special you did? Did you drink a lot of milk and eat a ton of meat?
Quote from: zaozari on February 22, 2022, 12:39:53 PMDespite my first answer I noticed there's already at least one article mentioning that GABA (do not confuse with gabapentin!) may in fact contribute to synthesis of GH acting in skeletal muscle (not referred if in bone also). The effect depends on some variables. If I can reference the article, I will put it in the "main" topic about supplementation.
http://www.limblengtheningforum.com/index.php?topic=1785.0
This is good to know. I've taken GABA before for sleep purposes and it helps, but I needed a lot. About 5 grams and upon waking, I'd feel groggy for a bit. I think after LL, it would be helpful for sleep, but maybe the grogginess may lead to a bad fall or something since we'd be in already compromised condition.
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