So I am in bed for 7-10 days and tired in-between and not feeling much like eating or moving. Is there anyway to minimize muscle loss? I know it's not super paleo, but maybe supplementing with a shake of some kind? Or supplements? It's not easy for me to get muscle and I hate losing it.
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Why are you on bed rest? Is it because your entire body cannot handle activity (as in cardiovascular issues or other body-wide issues) or is it because one part must be allowed to stay still (as in surgery where you need to avoid tearing the stitches)? if it's the latter you can keep the rest of your body moving and avoid a lot of atrophy. No mater how much protein you eat, you will lose muscle if you don't use it. even if you're not using it to it's full strength, using the muscle will help. |
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Focus the emphasis of protein in your diet. A protein shake is a convenient way to ensure you're getting enough. Try to do some calisthenic and stretching type exercises based on what you can tolerate. If you watch TV keep it to comedies. Try to do some light reading (in other words avoid the possibility of releasing more cortisol than you need to). Are you able to provide some context as to why you are bedridden for this time?
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If you are eating enough, the muscles won't go away, but they may get very sore from lying down for so long! If you have someone to help you out, getting a gentle massage one or two times a day should help significantly. Even self massage can be useful, but can be limited by ranges of motion. I like to rub a little bit of peppermint oil in the back of my neck, the tingling and smell reminds me to relax my shoulders which helps prevent muscle soreness (also, if you are vomiting, the peppermint oil really cuts through the smell and makes it easier to eat!). Good luck on your journey, it sounds like you are going through a lot and I wish you all the best. |
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I like a whey protein isolate shake with one ounce heavy cream and 5 ounces of water. Cold or micro filtered whey is best. |
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I think that's a great idea! I personally really like Whey Cool by Designs for Health. I get plain and add some berries and a bit of stevia or xylitol if needed (not perfectly Paleo.... BFD :) |
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As long as you're eating enough, your body isn't going to catabolize muscle tissue for fuel. You won't make any strength gains, but you shouldn't see huge losses in such a short time. Just lighted your load a little bit when you get back to working out and you'll be back on track. |
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