18 Ways to Help Your Body Recover Faster and Bounce Back Like Wolverine

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Articles, Recovery

I'm currently working on a book that has morphed from a simple nutrition manual that I traditionally give gratis to all the athletes who I coach.

Originally a collection of nutrition tips and tricks, ideas on how to fuel the body with thousands of calories without destroying the delicate organs, and practical triathlon fueling tactics, the manual is now something very much like the lecture that I gave on Holistic Fueling For Endurance Athletes (if you missed that post, click here for the free video/audio/powerpoint).

The actual book won't be released to the public until later this summer, but I thought I'd give you a taste of one chapter, entitled “18 Ways to Help Your Body Heal Faster”. This portion of the book is simply a comprehensive list of simple nutritional supplements that only cost about $4-5 a day, but can have you bouncing back from an injury faster than Wolverine from the X-Men.

In other words, if you find yourself injured or laid up with inflammation, follow this exact protocol for enhanced connective tissue healing, fast recovery from injury-produced inflammation, and a quick return to your training and competition after a strain, sprain or crash.

1. Glucosamine, ~500mg. Best when combined with Chondroitin, ~400mg. Spread it through the day in three separate doses. Recommended source is “Mt. Capra CapraFlex”, (5% discount code BGF).

2. Chondroitin (see above). It is also in the CapraFlex.

3. Vitamin C, ~1000+mg per day. You could take this in an “immune system booster” like Airborne, from high fruit and vegetable intake (*ahem*, one apple only contains 8mg, however), or from a multi-vitamin that includes Vitamin C (AKA ascorbic acid).

4. Zinc, ~50mg. I get mine from a product called ProstElan, a potent anti-inflammatory that also includes Rye Pollen Extract. Often, zinc can also be found in an “immune system booster” type of effervescent powder.

5. Vitamin B3, ~250mg. Also know as Niacinamide. Tuna is one of nature's richest sources, but you'll only get about 15mg from one fillet. You're getting the idea – use a supplement form for convenience, rather than mowing down 17 tuna fillets.

6. Selenium, ~200mcg. Brazil nuts, fish, and crimini mushrooms are very high in selenium, at about 40-50mcg per serving. You might be able to get away with getting this one from the diet.

7. Chromium Picolinate, ~200mcg. Check the label of your multi-vitamin – sometimes it will be there.

8. Vitamin E, ~400IU. A powerful antioxidant also known as alpha-tocopherol. As is the case with most fat soluble vitamins, you'll want to be careful not to overdose. Sunflower seeds, incidentally, are one of the highest natural sources.

9. A Multi-Vitamin. This should go without saying. My personal favorite is Enerprime, which also includes many other highly potent anti-inflammatories and superfoods.

10. Proteolytic Enzmes. Trypsin, Chymotrypsin, Papain and Bromelain are the top four, and the latter is found highly concentrated in pineapples. An excellent pill form of these is made by a company called Wicked Fast, and is called “Recoverease“.

11. Cetyl Myristoleate. Traditionally used for arthritis, it would be worth including in your protocol, if you can find it. 12-15 grams over 30 days is the recommended protocol for arthritic conditions. Recommend manufacturer's label for sprains/strains.

12. Carnitine. Recommended source is “Mt. Capra CapraFlex”.

13. Evening primrose oil, ~500mcg. Excellent anti-inflammatory. Recommended source is EnerEFA.

14. MSM (AKA methylsulfonylmethane). Essential for connective tissue repair, and can be applied topically. Check Hammer Nutrition's Tissue Rejuvenator (15% discount code 80244).

15. Pregnenolone, ~50mg. Be careful with this one, as it is a hormone precursor, but could help you recover faster. Check at your local health food store.

16. DHEA. For both males and females, this will help with a testosterone-like healing effect. The rye pollen extract in the ProstElan, mentioned earlier, will help with DHEA levels.

17. Omega 3 fatty acid. A potent anti-inflammatory that will assist in the assimilation of many other compounds on this list. Recommend flax seed oil source EnerEFA. (which also contains primrose oil).

18. Co-Enzyme Q10, ~60-100mcg/day. I personally take Hammer Nutrition's Race Caps (15% discount code 80244).

I know this may seem like a lot to throw at an injury, but just imagine – 1 HOUR on the internet or in a grocery store could speed up healing by several weeks (and many of the supplements I recommended above contain several of the compounds listed, which will save you additional time).

For four to five bucks a day, I'm willing to give up my daily latte if my body can bounce back like Wolverine.

So next time you get injured, and you want to come back stronger, better, and faster, try this protocol.

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67 thoughts on “18 Ways to Help Your Body Recover Faster and Bounce Back Like Wolverine

  1. Mason Engel says:

    Hey Ben, super thorough article. Thanks for posting!

    I’m currently devising a rehabilitation plan for a muscle strain in my lower back. In conjunction with my physical and massage therapies, I am instituting Dr. Weil’s anti-inflammatory diet consisting largely of fresh fruits and vegetables, whole grains, nuts, and fish-based proteins. I would love to take all 18 of the above supplements, but I want to be sure I don’t get too much of anything, as I know having too much of most nutrients has negative effects. With my diet, which I hope will put me in a good nutritional spot already, are there any specific supplements I should go for? Any I should avoid?

    Thanks in advance!


  2. Jason says:

    About to have surgery in a week as I completely tore my ACL and both Meniscus. Wondering if this is still the most accurate list of supplements to take to aid in my recovery, or if is there a ‘magic’ pill now that will cover this all since it’s been a bit from the last response? :) Also, wondering about pain too. Didn’t want to destroy my gut while on Pain Killers for a few weeks, or however long I may need to take them. Any recommendations to limit the damage?

    1. Jason says:

      Any recommendations?

      1. Yep, check these out for supplements: https://bengreenfieldfitness.com/2014/12/how-to-h… https://bengreenfieldfitness.com/2015/12/how-to-u…

        And this: https://www.youtube.com/watch?v=-uSWJEXpuDg

        There is a lot more that you can do, I'd be happy to help you via a personal one-on-one consult. Just go to https://bengreenfieldfitness.com/coaching. and then choose a 20 or 60 minute consult, whichever you'd prefer. I can schedule ASAP after you get that.

  3. Kaye Herl says:

    I just found your post and I’m thrilled because a couple of days ago I dislocated my patella and I need to get back as quickly as I can into doing physical activities. I’m a student on a tight busget, can anyone recommend the pared down essentials to me?

  4. Aubrey says:

    My 12 year old daughter just had surgery to remove a melanoma cancer mole from her left leg. She has 10 stitches and a large line that bleeds from time to time. What do you recommend? Is she to young to take these?

    1. I should begin by clarifying the fact that I am *not* a physician and this is *not* to be interpreted as medical advice. Please talk to a licensed medical professional about all of this! But I would, if it were me, at least be using Vitamin C, NatureFlex <a href="http:// (https://bengreenfieldfitness.com/kion-flex)” target=”_blank”> <a href="http://(https://bengreenfieldfitness.com/kion-flex)” target=”_blank”>(https://bengreenfieldfitness.com/kion-flex) and infrared therapy as my top three wound healing modalities…

  5. Dave says:

    Ben, seeing as how these are a lot to take but intended only for speeding up injury recovery, how long should I take this combination for? Thanks.

    1. Most research shows four weeks!

  6. Peter says:

    Active Duty Army about to do all of these to help heal sprained ankle and sprained wrist. Will post how it goes.

    1. Peter says:

      What is the best way to spread ingestion of all of them throughout the day? Is there any that shouldn’t be taken together and is there a recommended time of day etc as to how to take them? Thanks for replies in advance!

        1. Peter says:

          Thanks Ben! Due to training I was unable to consistently take this prescription. However, I am now able to, and will be doing it. Will post an update in 2 weeks. Did not locate #11 in local stores, but did find everything else. The Niacinamide was only available in 500 mg, so am going with that. Am using Bromelian from #10.

  7. Catherine Felix says:

    I recently had the misfortune of having to under a pretty intense surgical procedure. I had to undergo some reconstructive surgery in order to correct a severe trauma. The whole process leading up to the surgery was traumatic for obvious reasons. I don’t want to go into too much detail but during my surgery, my team used a FAW blanket and it helped so much with my post surgical recovery.

    1. Joan Marc Hierro Pérez says:

      I recommend you drinking orgono sports recovery silica, read about it…. It is miraculous

  8. Violet Fernandes says:

    My 17 year old athlete daughter has hurt her thigh whilst running. She has got a sports meet in about two weeks. What would you suggest to be the fastest healing method.

  9. JohnnyOliva says:

    I had arthroscopic surgery on my left shoulders labrum in April 2015.. It just recently tore again. Over the years of favoring my left shoulder my right shoulder just got a partial tear in the Supraspinatus & tendonosis thinking about getting surgery done on both. & just of 3 nights ago after taking a small walk both my knees are killing me, man i just want to be able to box again and I’m only 20 years old! Its no way to live in pain like this, what do you recommend i should do/take?

    1. Everything I recommend in this article! And, I'd be happy to help you via a personal one-on-one consult. Just go to https://bengreenfieldfitness.com/coaching. and then choose a 20 or 60 minute consult, whichever you'd prefer. I can schedule ASAP after you get that.

  10. Luke says:

    Any recommendations on herniated disks in the lumbar?

  11. Sue says:

    Ben, I’ve been reading several of your posts about healing this morning. I would love your thoughts on best ways to help tissue that has been radiation-damaged heal well. I had breast cancer in 1999 and had lumpectomy and radiation; now cancer is back and looking at mastectomy. Thank you.

    1. I should begin by clarifying the fact that I am *not* a physician and this is *not* to be interpreted as medical advice. Please talk to a licensed medical professional about all of this!

      Since we haven't yet covered this topic in a podcast, this would be a great question to ask for the podcast. I look forward to helping you out there that you would prefer.

      1. Sue says:

        Thanks for your reply. I totally ‘get it’ that you are not a doctor, not are you giving medical advice. It was actually my surgeon who told me that radiated tissue is damaged and can have challenges in healing even if many years have passed. I’m not one for calling in to shows but I’ll listen and see what comes up. You have put lots of time and energy into understanding the body, how it works, what it responds to, what it needs. It’s all good.

        1. Susannah says:

          If I were you I would take this question to the herbalist Susun Weed, who has written a great book about breast health. She holds seminars and is on Twitter.

  12. Tim says:

    I just had a ruptured Achilles fixed. Is there a single supplement that will help the healing process? Not sure if I can swing all 18. I’m out of work and my disability check isn’t much.

  13. Robert carter says:

    Hello Ben, wondering if you could help me out I’m a plumber and yesterday I cut the tip of my pointer half off …what would help it cure faster and help with pain doctor gave me percocet but I’m not a big fan of anything that may have any type of addicting opiates in it…thanks Rob Carter

  14. Lola Cooley says:

    Wow!!!!!!!!!!! That’s a nice article. Thank you……………….

  15. michelleandsummer says:

    Hi.. Great article, I'm inspired that there is hope for me with these supplements and change in lifestyle. Could you please tell me where or brand or site where I can buy the Cetyl Myristoleate please? (Australia or internet overseas).

    Thanks so much

  16. tony says:

    Hi. Just had surgery 5 days ago.

    Broken femur on the high top side close to the hip.

    About to order enerprime and basickly all the vitamins etc you recommended on here. Just wanted to make sure this is a good set up to recover faster.

    Thank you

  17. Jos says:

    Totally different type of recovery…. I’m getting breast augmentation surgery next week…. What top supplements/nutrients would you recommend?

    1. Basically the same types of things I recommend to Steve on this page https://bengreenfieldfitness.com/2013/07/episo…

  18. carazy1 says:

    I have nerve pain in my hands and feet, what do you recommend?

    1. Check out the nerve pain podcast where I go into detail on that here: https://bengreenfieldfitness.com/2013/03/235-w…

  19. Brandon M says:

    What should I take if I have a large amount of bad scraps all over my body and very large bruises like the size of a soft ball? I have a scrape from hip to ankle and another from wrist to elbow. Soo you can get a idea I was going 35mph on a longboard no safety equipment.

    1. Take a look at my response to Jerry on this page https://bengreenfieldfitness.com/2012/04/episo… also check out this article I wrote for TrainingPeaks http://home.trainingpeaks.com/blog/article/faster… Those should help.

  20. Billy Hawn says:

    So I went to the Hangout Festival and after 3 or 4 days of drinking on the beach and continuing through the night, the hangover was terrible, the drive home is miserable, the next couple of days are real tough. What do you suggest are some good supplements/vitamins to help get you back to normal? Cure for a hangover?

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  22. andrew says:

    So are these proven to help recover from an injury?

  23. Matt says:

    I have a bad meniscus What would be the best vitamins to take? I already take a multi, Glucosamine with Chondroitin in it, fish oil and b12. What else should I be taking?

    1. The #1 thing I would use Matt (and I'd quit your glucosamine chondriotin if you take this) is Capraflex, at <a href="http://www.pacificfit.net/items/capraflexhttp://www.pacificfit.net/items/capraflex<br />Hope that helps!BenWill YOU Become Superhuman This Year?Join me March 8-9, 2013 in Spokane, WAAll details at :http://goo.gl/b24U7

  24. Rin Satsu says:

    So what happens if you use them all together at once?

    1. You could totally do it, but make sure whatever multivitamin you use isn't "doubling up" on some of the others…

  25. tony says:

    ive stretched my groin doctor sais a week of nothing and next thursday i got a football game that is very important to me. what do u recomend?

    i need it quick

    1. Capraflex. 9-12 a day. http://www.pacificfit.net/items/capraflex – not medical advice, but that's what I would do.

  26. Sjondar says:

    This guy is funny. Desperately trying to sell supplements.

  27. bo says:


    Capraflex contains wheat!

    Contains wheat (from wheat grasses)


    you need a WHEAT disclaimer when you promote

    1. I'm gluten sensitive and have zero issues with it.

  28. Mello says:

    I just had surgery to repair my raptured Achilles tendon…it this good for faster healing of that type of injury?

    1. Mello, this isn't medical advice, but if it were me, I'd try it.

  29. Mike says:

    These supplements are just for when you are injured you take the specific supplements to heal faster for your specific injury right? You don’t load up on them when you’re free on injury correct? Cause it’s way over the daily value just wondering

    1. Right, most of these you wouldn't load up on unless injured.

  30. Danny Frost says:

    Will workmans comp cover it if my Dr (surgeon) prescribes it ?

    1. I doubt it! Usually books aren't covered by workman's comp…

  31. http://www.pacificfit.net/supplements.php

    Use that link, it ships from Spokane.

  32. Barb says:

    link doesn’t work, actually I was inquiring if it could be picked up in Spokane

  33. You can get it here:

  34. Barb says:

    Thanks, can I buy Recoverase locally? Surgery Wednesday.

  35. Barb, I haven’t but I’d HIGHLY recommend you start loading with a proteolytic enzyme like Recoverease NOW. I’d be taking 8-12 a day if I were getting surgery…for a week leading up to surgery…

  36. Barb says:

    Just wondering if you have run this protocol by any of Spokane’s orthopoedic surgeons. I’m having rotator cuff surgery in a few days and will ask my surgeon about these supplements.

  37. George says:

    I bet there is a market for the packaged deal. Have you considered selling all the right set of supplements that are recommended for recovery in some kind of rationed package?

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