Muscle weakness and atrophy. Possible to reverse?

[Deja Q]

What foods would be the best to rebuild my weakened legs? (I cannot stand for longer than a short period of time. My knees hurt almost constantly. Every doctor I know blames 'anxiety' but my shrink says 'it's physical'. I'm tired of being a damn yo-yo.)

The fact I am caring about this is probably a good sign about my mental status, I should think...

[MemphisTiger]

1. Is it a joint problem or a muscle problem?

it makes a big difference

[Deja Q]

2. Could be joint.

My elbows feel tender to the touch too... but the knees are a different issue... :(

[Deja Q]

3. Sorry, I am partly incorrect... there is muscular weakness as well.

When exercising a week ago, my legs nearly collapsed when I got to the top of the stairs. That wasn't a joint issue. :(

[MemphisTiger]

4. If it's a joint issue there are a few supplements that can

help you. The first things are called EFA's Essential Fatty Acids like flax seed oil and fish oil. These can be bought in pill form or liquid form. Also there is a supplement call Glucosamine & Chondroitin Plus MSM

Here is a listing for it:

http://www.bodybuilding.com/store/now/gcm.html

I've taken it and it works great. Give it about 6 weeks of use to really start feeling results with it.


If it's a muscle issue I would say eat protein to help rebuild muscles meaning any meat or dairy. For extra protein you can use protein powders like this:

http://www.bodybuilding.com/store/cn/whey.html


This protein powder is pretty cheap and tastes great.


I remember in another thread that you said your doc diagnosed you with Asperger's Syndrome, PTSE, depression so you may want to talk to him/her about these symptoms but these products shouldn't hurt you in any way possible it's just some good fats and protein.

Good luck, I hope this helps.

[midnight armadillo]

5. Another protein powder source

www.proteinfactory.com

Sold in big plastic bags, they don't advertise, it's a good bargain. Just pick their cheapest whey protein, add a flavor and stevia sweetener.

Hypnotoad, it sounds like you probably need a good physical therapist or at least a trainer with experience in rehabilitation. Failng that, try starting with bodyweight squats (keeping knees over your toes). Do partials if a full squat is too hard.

[Katherine Brengle]

6. You need to do a combination of things --

if you have significant muscle atrophy you should be working with a physical therapist. That said and done, you need to start weight training to regain muscle you have lost.

I would suggest 1-1.5 grams of protein per lb of bodyweight, .5 or so grams of primarily "good" fats per lb (EFAs, nuts, that kind of thing), and then a hefty amount of carbs (whole grains, good healthy stuff, not junk) to round out your cals.

If you want to rebuild muscle, you need to eat over maintenance cals (maintenance for most people is around 14-15xbodyweight, but yours may be lower or higher, you have to trial and error it at first) and you need to train.

Obviously you are starting out fairly weak -- I would just start 2-3 times a week doing a full body workout consisting of something like squats, bench press, and some row variation -- just do what you can to start and as you get stronger you will be able to do more. You might want to add core work (abs/lower back) to that if your muscle loss has been significant -- this will help you as you gain strength to gain is evenly.

Good luck, I'm sorry to hear you've had trouble :(.

[Deja Q]

7. Thanks - just started...

What you said re: quantity is correct. I should be taking in 200grams of protein, which I wasn't before. I am mostly vegetarian but eat lots of fish and chicken. (medettaranian diet)

I started the whey protein powder and creatine additions a week ago.

And I am doing squats w/weights and wlaking w/ankle weights.

Thanks for the luck. I want to get back to normal.

(oh, and despite being 200lbs, I don't look entirly grotesque either, which is nice...)