4. Use the right supplements
THE use of certain supplements may also help to minimise any losses in muscle-mass during injury. Leucine is an essential amino acid and 3g of it has been found to stimulate muscle protein synthesis. Three grammes of leucine can be found in 25-30g of whey protein, 140g of chicken or 170g of fish. HMB ingested at 3g per day has also been reported to be an effective supplement in the activation of muscle protein synthesis. The ingestion of 4g/day of Omega-3 fatty acids may act synergistically with leucine, increasing muscle protein synthesis. Consuming creatine monohydrate may also contribute to minimising muscle protein breakdown (10g/day for 2 weeks followed by 5g daily).