Rehab/Recovery Protocol

My personal regiment for quicker healing of broken bones & soft tissue damage during the first 4-6 weeks.

This is not medical advice. But rather my experience with injury and healing.

1. Rest and Sleep. At least 10-12 hours the first week, 9+ the next 3 weeks.
   

2. Ice just to alleviate swelling, heat thereafter. (Heating pad, heat wraps, hot showers)
   

3. Light movements/exercise to encourage blood-flow and muscle engagement.
   

4. Deep, slow to normal breathing exercises whenever as possible.
   

5. Zinc supplements: 50 mgs twice a day.
   

6. Vitamin D3: 4000-5000 mcg twice a day.
   

7. Vitamin K2: 90 mcg twice a day.
   

8. Magnesium supplements: 300-400 mgs a day.
   

9. Collagen powder Type I & III: 10-15 grams twice a day.
   

10. Protein powder: 30-40 grams twice a day mixed with whole milk & yogurt.
    

11. Branch Chain Amino Acids: Arginine, Alinine, Lysine, etc.
    

12. Creatine: 5 grams a day.
    

13. Reduce processed sugars & acidic foods to reduce/alleviate inflamation.
    

14. Eat more green leafy veg, pineapple & beets to promote muscle repair & nitric oxide uptake.