Injuries are an unfortunate part of sport, and they often strike when we least expect it—whether from a sudden change in training, ramping up too fast, or simply bad luck. When you’re sidelined, it’s easy to feel like you’ve lost control, but nutrition is one of the most powerful tools you have to support recovery, reduce downtime, and prevent further setbacks.
If you’re navigating an injury, this article will help you understand how to fuel your body for the best possible recovery.
Acute Phase: The first steps to recovery
The acute phase of injury recovery begins immediately after an injury occurs and lasts until you can start moving the affected area again. At this stage, most of the focus is on medical interventions—doctors, physiotherapists, and rehab plans—but nutrition for injury recovery plays a critical role, often in ways that are overlooked.
Injuries can be mentally challenging, leading to frustration, stress, and sometimes disordered eating patterns like emotional eating or food restriction. If your nutrition feels all over the place during this time, or if you’re struggling with appetite changes, we’re here to help—schedule a call with our team for guidance.
Beyond managing emotions and eating habits, the acute phase is also about supporting inflammation and kickstarting healing with the right nutrients.
Key Macronutrients in the Acute Phase
- Energy: While you may be training less, your energy needs don’t necessarily drop as much as you’d think. In some cases, the body actually burns more energy while healing. Cutting back too much on food can slow recovery.
- Carbohydrate: You don’t need as much as during peak training, but carbs still play a role in recovery—especially in preventing muscle loss.
- Protein: This is essential for maintaining muscle and supporting repair. Even though you aren’t training at full capacity, your body still needs protein signals to repair itself. Aim for over 2g of protein per kg of body weight per day (e.g., a 70kg athlete would need more than 140g daily).
Additional Key Nutrients
- Leucine: A key amino acid that helps trigger muscle protein synthesis. Found in dairy, eggs, and lean meats.
- Fish oil: When combined with protein and leucine, fish oil can enhance muscle retention, especially if you’re dealing with an immobilising injury.
- Creatine: Helps maintain muscle mass and support recovery.
- Vitamin D: Important for bone health and muscle function—if you’re deficient, a supplement may be helpful.
Functional Recovery Phase: Rebuilding Strength
Once your injury begins healing and you can start reintroducing movement, you enter the functional recovery phase. This is where rehab training starts, and your focus shifts to rebuilding strength and function.
Motivation can fluctuate during this time, and staying consistent with nutrition is key. If you’re unsure how to adjust your intake as your training load changes, we can help—schedule a call for expert guidance.
Key Nutritional Considerations in the Functional Recovery Phase
- Collagen: Supports tendon and ligament healing. Take collagen 30 minutes before rehab sessions for the best effect.
- Vitamin C: Works alongside collagen to aid repair—best used in the short term.
- Energy & Carbs: As your training load increases, adjust your intake accordingly to fuel your return.
- Electrolytes: Help with hydration and muscle function, especially if you’re easing back into high-intensity sessions.
- Alcohol: Avoid during rehab—it can hinder muscle repair and impact your emotional resilience, making it harder to stay on track.
Ready to Optimise Your Recovery?
Every injury is unique, and so is your recovery journey. Whether you’re struggling with appetite, not sure what to eat, or want to return to sport as strong as possible, we’re here to help. Complete a Wellbeing Profile to take control of your nutrition for injury recovery, and to support optimal performance.
