Nutrition for recovery and pain, in Cluj
Are you recovering from a fracture or from a muscle or ligament injury?
The body rebuilds tissue from what you eat. At the nutrition assessment we look at the foods you eat and adjust your diet, so the recovery has something to build from.
- Radu Conea
- Fitway Kinetoterapie Cluj
Who it's for
- You're recovering from a fracture.
- You have a muscle or ligament injury.
- You've been in pain for a long time, with no recent injury.
- You're doing a recovery programme with us and want your diet to help the recovery.
- You want to lose weight or gain muscle, during recovery or after.
Why what you eat matters when you're recovering
A fractured bone rebuilds itself. So does an injured muscle or ligament.
The body builds new tissue.
And it builds it from what you give it.
Okay, but from what exactly?
From protein. The protein in food breaks down into amino acids.
Meaning into the small pieces the body makes its new tissue from.
That's why protein needs to be eaten more often, across several meals a day. So it keeps breaking down into amino acids, and the body always has something to repair with.
In recovery, protein needs to be higher, almost like for a performance athlete: around 1.5 grams per kilogram of body weight, per day. Exactly how much depends on the situation, but the minimum is 1 gram per kilogram.
For a 70 kilogram person, that means around 105 grams of protein a day. The minimum would be 70 grams.
On top of protein come the supplements, where you're lacking something: omega-3, vitamins and minerals.
Omega-3, vitamins and minerals
Each one has its own job in the repair. Omega-3 helps the body bring the inflammation to an end. Vitamin C helps with collagen, the “mesh” in ligaments, tendons and bone. Meaning the material that holds them together.
Vitamin D and calcium make bone strong. Zinc helps cells repair, and magnesium helps the muscle work.
Studies show they all matter especially when you're lacking them. That's why, at the assessment, we first look at the foods you eat, then choose the supplements.
If you want to read more, what each one does and what the studies show, with sources, you'll find it in the article Supplements for recovery: what helps after a fracture or an injury.
And for old pain
If you've been in pain for a long time, with no recent injury, we do the same: we look at what you eat and adjust it, through diet and supplements.
Here the studies are more cautious than for recovery. What they found, in short, is also in the article on supplements.
What happens at the nutrition assessment
We talk about what you eat
How much you eat, what you eat and how. And what's going on with you right now.
We adjust your diet
Usually, with more protein, spread across more meals.
Supplements
Omega-3, vitamins and minerals, depending on what you're recovering from and what you're lacking.
The 3-month plan
You get a one-month meal plan. We change it every month, for three months. That way you learn what you need to eat and what you can eat.
We choose the plan together. We guide you and suggest options, and you choose.
Weight loss and muscle gain
You can also do the nutrition programme on its own, for weight loss or muscle gain.
Depending on what you need and what you want. During recovery, if needed, or after.
If you lose weight during recovery, studies say protein shouldn't be cut along with the rest of the food.
Who makes your plan
Your plan is made by Radu Conea, who has a master's degree in “Nutrition and Quality of Life” from UMF Cluj-Napoca and the “Nutrition technician” course from Fitness Scandinavia.
A kinetotherapist with more than 10 years in the field, so the nutrition plan takes into account what you're recovering from.
“I warmly recommend both the fitness side and the therapy services, and even nutrition.”
What it costs
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The nutrition assessment 200 RON
We look at what you eat now and what needs adjusting.
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Personalised nutrition programme, 3 months 1.200 RON
One meal plan per month, updated every month.
Included in Intensive Recovery
10 P-DTR sessions, 20 kinetotherapy sessions, a 3-month nutrition plan and monitoring. 8.100 RON, meaning 2.700 RON per month, for 3 months.
Questions about nutrition
Do I really need supplements?
Where you're lacking something, yes. Studies show they help mostly then, which is why we first look at the foods you eat. Which ones and how much, we see at the assessment.
Why so much protein?
Because new tissue is made from amino acids, and amino acids come from protein. When you're recovering, the body has more to rebuild than usual.
Can I come just for nutrition?
Yes. You can also do the nutrition programme on its own, for recovery, weight loss or muscle gain.
Is it the same assessment as for therapy?
They're two different assessments. The biomechanical assessment, 200 RON, is for therapy: that's where we test the muscles. The nutrition assessment, 200 RON, is about what you eat.
0757 693 543 · Str. Alexandru Roșca nr. 5, Cluj-Napoca
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The nutrition assessment 200 RON
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Personalised nutrition programme, 3 months 1.200 RON