Day 1 of 365 on the road from surgery to an Olympic-distance triathlon Follow along
Mathew KovalchickPT, DPT, OCS

My recovery stack

This is what I'm taking while I recover from shoulder surgery, and why.

I'm Mathew Kovalchick, PT, DPT, OCS. OCS means Board-Certified Clinical Specialist in Orthopaedic Physical Therapy (American Board of Physical Therapy Specialties). This is my DIY take on a recovery supplement formula, built from products I can get on Amazon.

Every dose below is what the label says plus what I personally take. None of it is a recommendation for you.

Disclosure: As an Amazon Associate I earn from qualifying purchases.

This is my personal routine after my own surgery, cleared with my own care team. It's not a recommendation for you. I'm a physical therapist, not a physician. Talk to your doctor or pharmacist before starting anything, especially if you're having surgery, take medications, or have a health condition.

Before you take anything

  • Talk to your doctor first if you are pregnant or breastfeeding, under 18, have kidney or liver disease, take any prescription medication (especially blood thinners, diabetes or blood pressure meds), have an upcoming surgery, or have food allergies.
  • Some supplements should be stopped before surgery. Ask your surgeon for their list.
  • Stop and call your doctor if you have a reaction.

My daily routine

This is my day, start to finish. It's what I take, not a dosing guide for you.

WhenWhat I take
Breakfast shake1 scoop whey, 5 g creatine, 1 scoop Juven
With breakfast2 HMB capsules (1,000 mg), 1 vitamin C (500 mg), 1 zinc capsule (15 mg), 1 vitamin D3 softgel (2000 IU)
Lunch shake1 scoop whey
Evening shake1 scoop whey, 1 scoop Juven
Stool softenerAs prescribed by my care team
My Optimum Nutrition Gold Standard 100% Whey

Optimum Nutrition Gold Standard 100% Whey

What it is

Whey protein powder. About 24 g of protein per scoop.

Why I take it

My arm is in a sling and I'm training way less. That's when muscle goes fastest. Extra protein helps me hold onto muscle and hit my daily protein without forcing more meals.

Label directions

The label says 1 rounded scoop in 6 to 8 oz of water or milk.

What I take (my routine, not a recommendation)

1 scoop, three times a day. After surgery I'm aiming for about 80% more daily protein than the standard recommendation, which is in the range research uses for recovery after surgery.

Note

My bag might look different from the Amazon listing. Same product, different size and packaging.

Check with your doctor first if

You have a milk allergy, kidney disease, or a doctor has you on a protein limit. Contains milk. Some flavors also contain soy or wheat, so check your tub.

Get it on Amazon
My Nutricost Creatine Monohydrate

Nutricost Creatine Monohydrate

What it is

One of the most researched supplements in sports nutrition. It pulls water into your muscle cells, which is why people often notice a little water weight.

Why I take it

The research during immobilization is mixed. In one study it didn't stop muscle loss while a leg was in a cast. In another it helped people regain muscle and strength during rehab afterward. That rebuild phase is where I'm headed, so I want it on board.

Label directions

The label lists 1 serving as 5 g of micronized creatine monohydrate, unflavored.

What I take (my routine, not a recommendation)

1 scoop (5 g) once a day, mixed into my morning protein shake. I drink more water than I'm used to while I'm taking it.

Check with your doctor first if

You have kidney disease, diabetes, or take medications that affect the kidneys. Some people gain a little water weight.

Get it on Amazon
My Nature's Bounty Vitamin C 500 mg

Nature's Bounty Vitamin C 500 mg

What it is

An essential vitamin your body can't make.

Why I take it

Vitamin C is needed for normal collagen formation. Collagen is a big part of tendons, ligaments and the labrum, so I want to make sure I'm not short.

Label directions

The label says 1 tablet up to four times a day, preferably with meals.

What I take (my routine, not a recommendation)

1 tablet (500 mg) in the morning. The rest of my vitamin C comes from Juven.

Note

My bottle might look different from the Amazon listing. Same product, different packaging.

Check with your doctor first if

You have a history of kidney stones, iron overload (hemochromatosis), or you're on chemotherapy or blood thinners. High doses can upset your stomach.

Get it on Amazon
My Bucked Up Essentials HMB

Bucked Up Essentials HMB

What it is

A compound your body makes from leucine, an amino acid.

Why I take it

HMB is studied for helping maintain muscle during periods of inactivity. That's exactly where I am.

Label directions

The label lists 1 serving as 3 capsules (1,500 mg).

What I take (my routine, not a recommendation)

2 capsules (1,000 mg) in the morning only. Juven has HMB in it too, so I skip HMB at night.

Note

Juven has HMB in it too. If you take both, count the total.

Check with your doctor first if

You're pregnant or breastfeeding. There's limited research there.

Get it on Amazon
My Abbott Juven

Abbott Juven

What it is

A powdered drink from Abbott with arginine, glutamine, HMB and collagen peptides, plus vitamins C, E and B12, calcium and zinc. It comes in tubs and single packets. One serving is 2 scoops or 1 packet. Abbott markets it as nutrition to support wound healing.

Why I take it

It covers several of the nutrients recovery formulas use, in one scoop.

Label directions

The label says 2 servings a day between meals. Mix each serving into 1 to 2 oz of room-temperature water or juice, then add more liquid to taste, up to 10 oz. Abbott labels Juven for use under medical supervision.

What I take (my routine, not a recommendation)

Unflavored tub. 1 scoop in my morning shake and 1 scoop in my evening shake, for the first 2 to 4 weeks after surgery. That adds up to 1 full serving a day, which is half of what the label lists. I already take HMB, vitamin C and zinc on their own, so I keep Juven at half so they don't overlap. I go unflavored so it mixes into anything. Abbott also makes flavored versions if you'd rather drink it on its own.

Check with your doctor first if

You have diabetes (the flavored packets have some sugar and carbs), kidney disease, or a history of cold sores or herpes (arginine), or you take blood pressure or nitrate medications.

Get it on Amazon
My Thorne Zinc Picolinate 15 mg

Thorne Zinc Picolinate 15 mg

What it is

A zinc supplement in an easily absorbed form.

Why I take it

Zinc plays a role in normal tissue repair and immune function. I picked Thorne because they third-party test.

Label directions

The label says 1 capsule one to two times a day, or as your health-care practitioner recommends.

What I take (my routine, not a recommendation)

1 capsule once a day with breakfast, for 4 weeks, then I stop. Juven has zinc in it too, so I stick to one capsule.

Check with your doctor first if

You're pregnant, or you take antibiotics (quinolones or tetracyclines) or penicillamine, since zinc can block absorption. Long-term zinc can lower copper. Taking it with food helps if it makes you nauseous. Don't stack it with other zinc products without checking.

Get it on Amazon
My Nature Made Vitamin D3 2000 IU

Nature Made Vitamin D3 2000 IU

What it is

Vitamin D3, the form your body makes from sunlight.

Why I take it

Vitamin D supports bone health and immune function. I'm inside more than usual right now.

Label directions

The label says 1 softgel daily with water and a meal.

What I take (my routine, not a recommendation)

1 softgel a day.

Check with your doctor first if

You have kidney disease, high calcium levels, sarcoidosis, or take thiazide diuretics or other medications that affect calcium. It's fat-soluble, so more isn't better. Ask your doctor about getting your levels checked.

Get it on Amazon

Colace Stool Softener (Docusate)

What it is

Colace is a common over-the-counter stool softener. The active ingredient is docusate. This is an OTC drug, not a dietary supplement.

Why I take it

Prescription pain meds commonly cause constipation. A stool softener was part of my plan from day one.

Label directions

The Drug Facts say adults and children 12 and over take 1 to 3 capsules daily, all at once or split up. Follow the label on your box.

What I take (my routine, not a recommendation)

I'm on a prescribed docusate from my care team. The Colace linked here is a similar over-the-counter docusate.

Note

The FDA supplement statement in the footer doesn't apply to this one. Follow the Drug Facts label.

Check with your doctor first if

Your doctor already prescribed a stool softener or laxative. Don't add this on top of it. Ask your doctor if you have questions. Also check first if you have stomach pain, nausea, vomiting, or a sudden change in bowel habits lasting more than 2 weeks. The label says not to use it with mineral oil unless your doctor tells you to. Stop and ask your doctor if you need it for more than 1 week, have rectal bleeding, or don't have a bowel movement after using it.

Get it on Amazon

References

Where the info on this page comes from, if you want to read more yourself.

Protein

  1. Weimann A, et al. ESPEN guideline: Clinical nutrition in surgery. Clinical Nutrition, 2017.
  2. Optimum Nutrition Gold Standard 100% Whey label (NIH Dietary Supplement Label Database).

Creatine

  1. Backx EMP, et al. Creatine loading does not preserve muscle mass or strength during leg immobilization in healthy, young males. Sports Medicine, 2017.
  2. Hespel P, et al. Oral creatine supplementation facilitates the rehabilitation of disuse atrophy. Journal of Physiology, 2001.
  3. Kreider RB, et al. ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN, 2017.

HMB and Juven

  1. Deutz NEP, et al. Effect of HMB on lean body mass during 10 days of bed rest in older adults. Clinical Nutrition, 2013.
  2. Abbott Nutrition. Juven product information and directions.

Vitamins and minerals

  1. NIH Office of Dietary Supplements. Vitamin C fact sheet.
  2. NIH Office of Dietary Supplements. Zinc fact sheet.
  3. NIH Office of Dietary Supplements. Vitamin D fact sheet.
  4. Thorne Zinc Picolinate label (NIH Dietary Supplement Label Database).
  5. Nature's Bounty Vitamin C 500 mg directions.

Stool softener

  1. Colace (docusate) Drug Facts label.