There are several important nutrition considerations if you are recovering from an exercise-induced injury.
Sports injuries can range from minor setbacks lasting a few days to more significant injuries requiring weeks or months away from training. This article focuses on more moderate to severe injuries that involve reduced activity, time away from sport and, in some cases, immobilisation of the affected limb.
Appropriate nutrition during injury recovery can help reduce the length of time away from sport, minimise muscle loss and support a smoother return to training. This is something we regularly support through Embody Nutrition via individualised sports nutrition services, particularly for athletes navigating longer recovery periods.
The Two Key Stages of Injury Recovery
Recovery from injury can generally be broken into two overlapping stages, both of which are influenced by nutrition.
Healing and recovery phase
This stage is characterised by inflammation, tissue repair and typically reduced activity or immobilisation.
Return to activity and rehabilitation
This phase focuses on rebuilding strength, function and capacity as training gradually resumes.
Nutrition plays a role in both stages, supporting healing early on and preserving muscle mass and performance capacity later.
Inflammation After Injury: Should You Try to Stop It?
Inflammation is a normal and essential part of the healing process following injury.
Despite this, recommendations to aggressively reduce inflammation through high doses of antioxidants or anti-inflammatory nutrients are common. While nutrients such as omega-3 fatty acids, vitamins and phytonutrients are important for health, excessive intake during early recovery may actually dampen the body’s natural healing response.
For most athletes, actively suppressing inflammation should be approached with caution and may only be appropriate in cases of excessive or prolonged inflammation under professional guidance.
The Two Most Important Nutrition Priorities During Injury
Research consistently shows that energy and protein intake are the two most critical factors during injury recovery.
Energy intake during reduced activity
A common response to injury is to significantly reduce food intake due to lower training loads. However, energy needs during injury are often higher than expected.
Energy requirements may increase by 15 to 50 percent depending on the severity of the injury, the healing demands of the body and factors such as crutch use or altered movement patterns.
Consuming too little energy can:
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Impair wound healing
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Increase muscle loss
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Delay recovery
On the other hand, excessive energy intake may also be detrimental, with evidence suggesting it could accelerate muscle loss during inactivity through increased systemic inflammation.
Striking the right balance is key and often requires individualised guidance.
Protein intake and muscle preservation
Immobilisation or reduced activity leads to rapid muscle loss, strength decline and reduced function. This occurs due to decreased muscle protein synthesis and a phenomenon known as anabolic resistance, where muscles become less responsive to protein intake.
Research suggests protein needs during injury recovery may increase to approximately 2 to 2.5 g per kilogram of body weight per day, or around 35 percent of total daily energy intake.
Key considerations include:
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Maintaining or increasing protein intake despite reduced training
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Spreading protein evenly across meals and snacks
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Prioritising high-quality protein sources
Reducing protein intake during injury can impair wound healing and exacerbate muscle loss, particularly if overall energy intake is also reduced.
This is a core focus of performance nutrition services, where plans are adjusted to support recovery without unnecessary restriction.
Supplements and Emerging Research
There is emerging research suggesting omega-3 fatty acids, leucine and creatine may help counter muscle loss during periods of reduced activity following injury. However, the evidence is mixed and does not yet show a clear or consistent effect. Optimal dosing and timing are also still unclear, so supplementation should be approached with caution and on an individual basis.
There is also growing interest in collagen supplementation for tendon and ligament health. Emerging evidence suggests that consuming 15–20 g of hydrolysed collagen or gelatin around 30 to 60 minutes before training or rehabilitation exercise may help increase collagen production. Exercise appears to help direct collagen to the tissues being loaded, which may support tendon and ligament strength and potentially reduce pain.
While this research is promising, it is still developing and should be applied thoughtfully within a broader nutrition and rehabilitation plan.
What to Avoid During Injury Recovery
Avoiding nutritional deficiencies during recovery is critical.
Inadequate intake of energy, protein and key micronutrients can negatively impact healing and muscle preservation. Nutrients such as zinc, vitamin C and vitamin A play important roles in wound healing and tissue repair. However, unless a deficiency is present, supplementation beyond dietary intake is not supported by evidence.
Excessive alcohol intake should also be avoided, as it can impair muscle protein synthesis and delay wound healing.
Nutrition Support During Injury Recovery
Injury recovery is a challenging time both physically and mentally. Nutrition should support healing, preserve muscle and set the foundation for a confident return to training.
If you are unsure how to adjust your intake during injury or want support navigating recovery without losing strength or performance, nutrition consultations can help tailor your approach to your injury, training demands and goals.
References
Tipton, K. D. (2017). Nutritional support for injuries requiring reduced activity. Sports Science Exchange, 28(169).
Using gelatin to improve performance, prevent injury and accelerate return to play. MySportScience.