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 athletes are sidelined, nutrition becomes a powerful tool to support recovery, reduce downtime, and help prevent further setbacks. So what are some things you should consider when returning to sport from injury?
Acute Phase
The acute phase of injury nutrition begins immediately after an injury occurs and lasts until you start mobilising the area. Although doctors, physiotherapists, and surgeons often dominate this phase, they aren’t the only contributors to the rehabilitation process.
Nutrition plays a critical role during this time, often in ways you might not expect. The acute phase can bring disappointment, pain, and anxiety, leaving many athletes feeling a sudden loss of control. In response, they may turn to coping strategies like emotional eating, restrictive behaviours, or binge eating. Spotting these patterns early is crucial for managing them and staying on track with recovery. If you notice these signs, seek support from a trusted coach, loved one, or our performance team.
Another key nutritional priority during this phase is supporting the inflammatory response and jumpstarting the healing process.
Critical Macronutrients
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Energy: You might think cutting back on energy intake is necessary due to reduced training, but energy needs often remain higher than expected. In some cases, energy expenditure may even increase temporarily, depending on the injury’s severity and the body’s healing demands.
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Carbohydrate: Continue including carbohydrates in your diet, but in smaller quantities. With reduced training, your muscles don’t require as much energy as before.
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Protein: Protein is essential for improving recovery outcomes. Even though your training has paused, your body still needs signals to adapt and repair tissue. Consuming enough protein can independently activate these signals. Aim for over 2g of protein per kg of body weight daily. For example, if you weigh 70kg, target more than 140g per day. Spreading this intake across 5–6 high-protein meals or snacks can help you reach your goal and manage hunger.
Additional Key Nutrients
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Leucine: This Branched Chain Amino Acid (BCAA) acts as a trigger for muscle protein synthesis. Dairy products are an excellent source of leucine.
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Fish oil: Combining high doses of fish oil with protein and leucine can enhance muscle protein synthesis, especially in cases of prolonged immobilisation, like ligament injuries or fractures.
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Creatine: Research shows creatine helps preserve muscle, improve recovery, and increase muscle mass.
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Vitamin D: This vitamin plays a significant role in bone health and muscle regeneration. Supplementation is recommended only if a blood test confirms a deficiency.
Functional Recovery Phase
The functional recovery phase of injury nutrition begins when the injured area heals enough to allow light activity and loading. The goal during this phase is to rebuild strength, function, and performance to pre-injury levels.
Motivation often fluctuates during this stage as you navigate successes and setbacks in your rehab program. It’s still essential to stay mindful of your thoughts, feelings, and emotions, as disordered eating can remain a concern.
Key Nutritional Considerations
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Collagen: Collagen supports injuries involving tendons (muscle-to-bone connections) and ligaments (bone-to-bone connections). These connective tissues rely on the amino acids in collagen to develop a strong, resilient structure. Tendons and ligaments, like sponges, soak up amino acids when demand increases. Timing is critical—take collagen 30 minutes before a rehab training session to ensure amino acid levels peak during activity, optimising tissue repair.
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Vitamin C: While not recommended for long-term supplementation, vitamin C is crucial for collagen to work effectively during this phase.
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Energy, Carbohydrate, Protein, and Electrolytes: These nutrients remain essential for reducing re-injury risk, enhancing adaptation, and improving recovery. Adjust your energy and carbohydrate intake to match your increasing training load. As training intensity rises, ensure your carbohydrate intake increases accordingly to meet energy demands.
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Alcohol: Avoid alcohol throughout rehabilitation. Its effects on muscle protein synthesis and emotional resilience can hinder recovery. Alcohol also increases the risk of suboptimal coping strategies, like disordered eating, and can negatively affect body composition by adding empty calories while displacing nutrient-dense foods.
Every injury and situation is unique, requiring personalised attention. If you have questions or need 1:1 support, reach out to us through our socials or connect with our team in a judgement-free zone.
Prefer listening over reading? We have launched a podcast episode on this topic, so subscribe for the latest announcements. There is plenty of nutritional advice on the Compeat Waffle which you can enjoy whilst working out, doing the dishes, or falling asleep. We don’t mind!
