Post-Injury Nutrition
Nutrients as Building Blocks for Recovery
Almost every athlete deals with injuries at some point in their career. When training stops, nutrition becomes an important part of the recovery and successful return-to-sport process. During an injury, your body’s demand for nutrients doesn’t go away; in fact, it often increases to support tissue repair and regeneration. Without adequate energy intake and timely consumption of essential macronutrients, the body’s ability to restore structure and function can be compromised. By focusing closely on nutrition, along with rehabilitation, rest and recovery, athletes can enhance tissue repair and support a safe return to sport.
Total Energy Requirements
Injury may require you to change or forgo your regular training.
Injury may require you to change or forgo your regular training. However, even if you’re not training as much, it’s imperative not to drastically reduce your caloric intake. During injury recovery, consuming adequate energy to support healing is a top priority. Though your exercise energy expenditure might decrease if you’re training less, your basal metabolic rate (the energy needed to support your body at rest) can actually increase following a significant injury.1, 2
Being in a state of low energy availability (LEA)–consuming fewer calories than are needed to support exercise and health–can impair recovery and lead to Relative Energy Deficiency in Sport (REDs).3 LEA is associated with muscle loss, reduced protein synthesis and impaired bone remodeling, all of which can negatively affect injury healing.4-10 Therefore, during injury recovery, it is essential to continue fueling your body well to support healing. A sports dietitian can help you determine your energy needs during injury recovery and rehabilitation.
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Emphasize Protein
Protein is an important macronutrient for injury recovery, as it provides the amino acids needed for tissue repair and helps preserve muscle mass.2
High-quality protein sources (those that contain all of the nine essential amino acids), such as dairy, eggs, lean meats and soy, are especially effective at stimulating muscle protein synthesis.2, 11
During injury rehabilitation, protein requirements are suggested to be at least 1.6 grams per kilogram of body weight, with higher intakes potentially required for some individuals.2, 12
Spreading protein intake throughout the day in ~20 gram doses and prioritizing protein at each meal supports adequacy and muscle protein synthesis.13, 14
Carbohydrates
Carbohydrates provide the energy needed for daily life and exercise rehabilitation, and help prevent dietary amino acids and skeletal protein from being used as fuel sources.2
When too few carbohydrates are consumed, the body breaks down protein to meet energy demands, reducing the amount of protein available for muscle maintenance and building. Adequate carbohydrate intake, especially during injury recovery, ensures that dietary protein can be used for tissue repair and rebuilding rather than being burned for energy.2 Sources of carbohydrates include grains, cereals, fruits and vegetables.
Carbohydrate needs depend on the intensity, duration and frequency of training, including any training during rehabilitation and recovery from injury.2, 15
Fats
Dietary fats are another important component of recovery.
Dietary fats provide energy for healing, support the body’s natural anti-inflammatory response, support the absorption of fat-soluble vitamins and are the foundation for the synthesis of certain hormones.2, 16 In general, it is recommended that fats constitute at least 20% of an athlete’s diet; however, female- and injury-specific guidelines are not well established.16, 17
A diet rich in monounsaturated fatty acids and omega-3 polyunsaturated fatty acids (PUFAs), such as those found in fish, nuts, seeds, avocado and olive oil, is encouraged for recovery.2 Exploratory evidence suggests that omega-3 PUFAs may support post-injury recovery through potential anti-inflammatory mechanisms and effects on protein synthesis; supplementation should be evaluated on a case‑by‑case basis.11, 18, 19
Micronutrients
Vitamins, minerals and supplements are often promoted for injury recovery, but their impact is relatively modest when compared to the importance of adequate total energy intake.
Vitamins, minerals and supplements are often promoted for injury recovery, but their impact is relatively modest when compared to the importance of adequate total energy intake. While nutrients such as magnesium, phosphorus, zinc, copper and vitamins A, C, E and K all play roles in tissue repair, the evidence for meaningful performance or recovery benefits in well-fed athletes is limited.2, 20 In most cases, deficiencies are uncommon, and targeted supplementation (guided by a physician or dietitian) yields greater benefit than blanket supplementation as an “insurance policy.” These smaller pieces of the puzzle matter only after the foundations (total caloric intake, protein and key nutrients) are solid.
A Warning on Supplements
While some supplements can support injury recovery and management (particularly when there is a measured deficiency), athletes should approach them with caution. The supplement industry is poorly regulated, and products vary widely in quality, safety and labeling accuracy. Contamination or mislabeling can lead to health risks or unintentional anti-doping rule violations.21-23 Athletes should search for products that have undergone third-party certifications (e.g., NSF Certified for Sport, Informed Sport, Cologne List, HASTA). These programs cannot guarantee safety, but do substantially reduce the risk of contamination and ensure the product contains what it claims.
Nutrition can influence an athlete's rehabilitation and return to sport.
Prioritizing adequate total energy intake is the foundation, followed by higher protein intake and appropriate carbohydrate and fat intake. Micronutrients and supplements can be helpful when deficiencies are identified and corrected with guidance from a physician or dietitian.
Prioritizing nutrition not only helps heal the current injury but also fortifies the body against future injuries. An injury is a temporary setback, but how you fuel your body during this time can have a lasting impact on your recovery trajectory. In essence, treat your nutrition as part of your rehabilitation, recovery and training plan.