Athletes often think they should eat less when they’re less active. During injury recovery, the body may actually need more energy than you’d expect to heal and repair tissues, especially in the early stages.
Avoid extreme calorie-cutting, especially during the first 5 days after injury. This helps your body get the nutrients it needs to recover properly.
MAINTAIN YOUR PROTEIN INTAKE
A diet higher in protein is essential to minimise muscle loss & support strength during recovery. A lower appetite is common while injured. In this case, choose liquid protein options like smoothies, shakes, or milk-based drinks.
COLLAGEN & VITAMIN C
Emerging evidence suggests that collagen supports soft tissue healing and may aid recovery from injuries like tendon and ligament injuries.
Consuming collagen peptides 45 minutes before rehab exercises can speed repair by delivering key amino acids to injury sites when blood flow is high. Collagen synthesis requires vitamin C, so be sure to pair your collagen with 50mg of vitamin C.
CREATINE
Creatine supplementation (especially if immobilisation is a factor) may help reduce muscle loss from disuse and aid recovery. It could also potentially support recovery from traumatic brain injury by protecting against nerve damage and inflammation. For best results, aim for 5g/day of creatine monohydrate.
OMEGA 3
Omega-3 fatty acids are known for their anti-inflammatory effects. While some level of inflammation plays a role in the healing process, omega-3s can help with excessive or prolonged inflammation. While their anti-inflammatory benefits are clear, limited research suggests omega-3s may also support muscle protein synthesis and reduce muscle loss during immobilisation.
VITAMIN D & CALCIUM
For bone injuries like fractures, vitamin D and calcium can aid in maintenance and repair by increasing bone mineral density. However, this may be more beneficial for those who may have low levels. A balanced diet rich in wholefoods is recommended as vitamins A, C, E, K, and zinc all support recovery and wound healing.
