Fast track recovery: How to eat when you’re injured

Nutrition through a period of injury can be particularly challenging for athletes with a history of eating disorders, as lower levels of activity may trigger negative thoughts or behaviors. If you find yourself overwhelmed by your eating plan or constantly thinking about food, it’s essential to reach out to a qualified sports dietitian for additional support. 

The following dietary considerations will promote healing and strength through an injury:

1. Maintain a Positive Energy Balance: the most important factor to consider. Ensure you are consuming enough calories to support your daily expenditure. This means, you need to eat enough to prevent weight loss which is a sign that healing is delayed. Aim to eat in a calorie surplus to aid in healing. It’s important to note that using crutches, physical therapy (PT), and cross training require additional energy. 
2. Increase Protein Intake: Protein is crucial for muscle repair and recovery. Endurance athletes in particular may find they need to shift from a carb-focused diet to one that prioritizes more protein as they focus on rehabilitation and muscle building. Glycine is an amino acid that becomes essential during injury. It acts as a precursor for a variety of metabolites involved in inflammation.Foods with glycine include meats, seeds, and salmon. Other high quality proteins can be found in sources like eggs, dairy, legumes, and plant-based protein sources like tofu or seitan. Aim for 1.5-1.7 grams protein per kilogram of body weight. For example, if you weigh 140 pounds, aim for 25-35 grams of protein per meal which is about 4-5 ounces of chicken or salmon. 
3. Incorporate Collagen: Collagen is a protein that helps maintain and repair tendons, ligaments and other connective tissues. Consuming collagen-rich foods like bone broth or adding a collagen supplement to your diet may support both soft and hard tissue health. Vital Proteins collagen supplement can be easily dissolved in a glass of water or juice before or immediately after exercise. 
4. Focus on Anti-inflammatory Foods: Foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, can help reduce inflammation, which may lengthen healing time if left alone. Including plenty of fruits, vegetables, whole grains, nuts, seeds and fish can also support the body’s healing process by reducing inflammation.
5. Stay Hydrated: Drinking plenty of water is essential for overall health and healing, even though you may be sweating less during injury. Proper hydration supports tissue repair and helps maintain muscle function. Aim to have 10-20 oz fluids per meal and extra when you are sweating. 
6. Consider Vitamin and Mineral Supplements: Certain vitamins and minerals play a role in muscle function and recovery. Vitamin C, vitamin E, and zinc are important for tissue repair, while calcium and vitamin D support bone health. However, it’s best to consult with a healthcare professional before starting any new supplements. 
7. Stimulate Bone Growth: Bone growth requires adequate calories overall as well as high-quality protein, Vitamin D and calcium. Consume at least three servings of the following: dairy (yogurt, milk, cheese), salmon, fortified cereals, fortified OJ and egg yolks.
8. Reduce Processed Foods and Sugars: Processed foods and added sugars can contribute to inflammation and may hinder the body’s healing process. Additionally, consuming too many processed foods displaces more nutrient dense foods that can aid in healing. 
9. Pay attention to your body: During injury recovery, it’s important to stay attuned to how your body feels. It’s normal to have a decreased appetite, so you may find that you need fewer snacks in your meal plan. Since everyone’s body is unique, it’s important to pay attention to your body’s signals and adapt your diet accordingly to prioritize healing and recovery.
10. Seek Rehabilitative Support: Collaborate with a skilled physical therapist to safely return to your sport and determine how continuing sessions might help prevent future injuries.